December 11, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Tomorrow (Saturday 12/12) will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Announcements at 10am, heat 1 of WOD 1 will start at 1030am.  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Find a heavy of {1 Power snatch + 1 squat snatch}
• L-sit/GHD practice between sets

WOD

For 6 minutes:

• Row for meters (compare to 11:25)

Rest 3 minutes then 6 Minute AMRAP of:

• 10 KB snatch altnerating arms, 53#/35#
• 10 Wall balls, 20#/14#

December 10, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Deadlift, work up to a heavy 5 (compare to 10/29)
• Strict/weighted pullups between sets

WOD

2 Rounds of:

• 1 Minute Bike, 1 minute rest
• 1 Minute Strict Pullups (round 1) / Toes-to-bar (round 2), 1 Minute rest
• 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest
• 1 Minute AMRAP 5 Deadlifts, 225#/155# + 5 Box jumps 30"/24", 1 Minute Rest

December 9, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no regular classes that day!
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• OHS, find a heavy 3
• Pendlay Row, work up to a heavy 5 between squat sets

WOD

Four 3-minute rounds of:

• 400m Run
• 10 OH Lunge, 115#/75#
• ME Burpees over bar in remaining time

Rest 2 minutes between rounds.

December 8, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

8 Minute EMOM of: 1 Squat clean + 2 Split Jerks; compare to 11/24

WOD

For time:

• 800m Run
• 30 Power cleans, 135#/95#
• 30 S2OH, 135#/95#
• 800 Run

December 7, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• This Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Strength

• Back squat, 6x2 across, 5# more than 11/17
• Bar Muscle-up/perfect kipping practice between sets

WOD

10 Min AMRAP of:

• 10 Front squat, 135#/95#
• 10 C2B Pullups
• 50 Double unders

December 5, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Next Saturday 12/12 will be our annual Holiday Throwdown, 10am-1pm!  Friends and family welcome as always!  Click here for details.  Keep in mind there will no 9am class that day.
• Remember we now have Mobility classes Mon/Wed at 7pm!

Skill

• In teams of 2 on one rower, complete 8x500m row (4 each, alternating)

WOD

In teams of 4, complete for time:

• 240 Med ball cleans, 20#14#, in sets of 15
• ME Wall climbs
• ME bike for distance

Teammates rotate stations every time someone completes 15 MB cleans, and the teammate coming off the bike rests until it is their turn with the MB.

December 4, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Overhead Squat, work up to a heavy 5
• Strict/weighted pullups between sets

WOD

For time:

• 400m Run
• 30 Strict Pullups
• 400m Run
• 30 OHS, 95#/65#
• 400m Run
• 30 Burpee over bar

December 3, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

8 min EMOM of:

• 1 Hang squat snatch + 1 Squat snatch; compare to 11/18

WOD

5 Rounds for time of:

• 8 Power snatch, 115#/75#
• 8 Back rack lunges, 115#/75#
• 200m Run

December 2, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Paul is running a mobility class tonight at 7pm!  Come train at 6 and loosen up after!

Strength

• Bench press, 6x2 across, compare to 10/22
• L-sit/GHD practice between sets

WOD

16 minute alternating EMOM (0:30 on/0:30 off) of:

• Bike for max cal
• Ring pushups
• KB swings, 70#/53#
• Box jumps, 30"/24"

December 1, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember the next mobility class is Wednesday this week at 7pm!

Strength

• Back squat, 5x3 across 5# more than 11/9
• MU progression/perfect kipping practice between sets

WOD

2 Rounds of:

• 2 min of {Row 30/24 cal + ME double unders in remaining time}
• Rest 1 min
• 2 min of {30 Wall balls + ME Muscle-ups in remaining time}
• Rest 1 min

November 30, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember Paul is running mobility classes Monday and Wednesday this week at 7pm!  

Strength

• Find a heavy of {1 Power clean + 1 squat clean}
• Strict HSPU practice between sets

WOD

For time, 10-9-8-7-6-5-4-3-2-1 of:

• Squat clean, 95#/65#
• Strict press, 95#/65#
• Toes-to-bar

November 28, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Skill

• At 0:00 and 5:00, complete a 2:00 ME bike for cal
• Pistols practice

WOD

12 Minute AMRAP of:

• 4 Turkish Get Up, 53#/35#
• 20 SDHP, 53#/35#
• 50 Grasshoppers

November 27, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Deadlift, work up to a heavy double
• L-sit/GHD practice between sets

WOD

2 Rounds for time of:

• 20 Box jumps, 30"/24"
• 30 Deadlifts, 185#/135#
• 40 Wall balls, 20#/14#

November 26, 2015 - Happy Thanksgiving!

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember TODAY is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!
• Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym; Sat 9am, 10am, open gym 11am

Strength/Skill

• Interval surprise

WOD: Clean Your Plate

• 10 Burpee on plate
• 20 Squat jumps, 45#/35#
• 30 OH lunge, 45#/35#
• 40 G2OH, 45#/35#
• 50 Russian twists, 45#/35#
• Run 600m with plate, 45#/35#
• 50 Russian twists, 45#/35#
• 40 G2OH, 45#/35#
• 30 OH lunge, 45#/35#
• 20 Squat jumps, 45#/35#
• 10 Burpee on plate

November 25, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!
• Holiday schedule: Thurs 9am, 10am; Fri 9am, 10am, 11am open gym

Strength

• Work up to a heavy 3-position snatch: {Hang squat snatch above the knee + Hang squat snatch below the knee + Squat snatch}
• Strict/weighted pullups between sets

WOD

For 6 minutes:

• Row for meters (compare 11/11)

Rest 3 minutes then for 6 minutes complete 3-6-9, etc of:

• Burpee Pullups
• Squat snatch, 115#/75#

November 24, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!

Strength

8 Minute EMOM of:

• 1 Squat clean + 2 Split Jerks; compare to 11/10

WOD

Five 2-minute rounds of:

• 200m run
• 8 Clean & jerks, 115#/75#
• ME Double unders in remaining time

Rest 1 minute between rounds.  Score is minimum double unders.

November 23, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• Remember thisThursday (Thanksgiving) is our 4th Annual Clean Your Plate Thanksgiving WOD!  Classes will be 9am and 10am - all friends/family welcome!

Strength

• Back squat, 3x5 across; 5# more than 11/3/15
• Bar Muscle-up/perfect kipping practice between sets

WOD

For time:

• 800m Run then

3 rounds of:

• 6 {Toes-to-bar + C2B Pullup} (Rx+ T2B-Bar MU)
• 9 Front squat, 135#/95# (Rx+ 155#/105#)
• 12 KB swings, 70#/53#

November 21, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength/Skill

• 10x (0:20 on, 0:40 off) row for calories
• 10x (0:20 on, 0:40 off) HS holds

WOD

In teams of two complete 2 rounds for time of:

• 40 KB snatches, 53#/35#
• 50 Goblet squats, 53#/35#
• 60 cal row

One partner works on a movement at a time; each time the partners switch, "resting" partner completes 1 wall climb.  Push the row hard.

November 20, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Overhead Squat (or Front Squat), work up to a heavy 5 with tempo 13x1; compare to 10/28
• L-sit/GHD practice between sets

WOD

2 Rounds of:

• 1 minute ME Bike for cal, 1 Minute rest
• 1 minute ME Hollow rocks, 1 Minute rest
• 1 minute AMRAP, then 1 Minute Rest
  • 5 OHS 115#/75#
  • 5 Burpee over bar
• 1 minute AMRAP, then 1 Minute Rest
  • 5 Burpee over bar
  • 5 OHS 115#/75#

November 19, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!
• It's coach Gabe's birthday today!  He's even decided to keep his regular Thursday night coaching shift on his b-day!  Hope you had a great day Gabe!

Strength

• Bench press, 5x3 across, 5# more than 10/7
• Strict/weighted pullups between sets

WOD

14 Minute AMRAP of:

• 5 Strict C2B Pullups
• 10 Push press, 115#/75#
• 15 Wall balls, 20#/14#
• 200m Run