September 10, 2016 - Goal Setting Workshop TODAY 730am-9am

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Skill

• 4x400m Run
• Rest 2 minutes between runs; aim for consistency across all runs; compare to 7/23/16

Conditioning

In teams of 2, with one person at a time working on the required reps, complete:

• 20 Wall climbs (resting partner holds hollow)
• 100 KB swings, 70#/53# (resting partner completes ME double unders)
• 2000m Row (resting partner holds plank)

September 9, 2016 - Goal Setting Workshop 730am-9am tomorrow (Sept 10)

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Snatch balance, 4x5 buiding
• Perfect kipping/muscle-up progressions between sets

Conditioning

10 Minute AMRAP of:

• 7 Power snatch, 95#/65#
• 7 OHS, 95#/65#
• After round 1, complete 1 Muscle-up; after round 2 complete 2 Muscle-ups, etc

September 8, 2016 - Goal Setting Workshop this Sat 730am-9am (Sept 10)

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Split jerk, 5x2 across @ 90%
• 3 sets of UB toes-to-bar, you pick the sets that you can hold across all 3 sets (compare to 8/12)

Conditioning

For time:

• 800m Run
• 30 S2OH, 135#/95#
• 800m Run
• 30 Burpee Box jumps, 30"/24"

September 7, 2016 - evening classes now 430pm, 530pm, 630pm

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Deadlift, build to a heavy 2
• HS holds, 5 sets, you pick the time (facing out from wall)

Conditioning

For 6 minutes

• Row for meters (compare to 8/10/16)

Rest 3 minute then 6 minute AMRepsAP of 3-6-9-etc of

• Deadlifts, 225#/155#
• Wall balls, 20#/14#

September 6, 2016 - evening classes now 430pm, 530pm, 630pm

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Front squat, 4x5 (65%, 75%, 80%, 85%) compare to 8/8
• Weighted Strict Ring Dips, build to a heavy 5

Conditioning

Five 2-minute rounds

• 10 Front rack lunges, 155#/105#
• 10 Strict Ring dips
• ME bike for calories in remaining time

1 Minute rest between rounds.

September 5, 2016 - Classes 9am, 10am today! Evening classes 430pm, 530pm, 630pm starting tomorrow (9/6)

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Conditioning: Hotshots (compare to Labor Day 2013)

6 Rounds for time of:

• 30 Air squats
• 19 Power cleans, 135#/95#
• 7 Strict Pullups
• 400m Run

September 3, 2016 - Labor Day 9am, 10am; starting Tue 9/6 evening classes 430pm, 530pm, 630pm

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• 8x(0:20 on, 0:40 off) Bike for calories; every round is all out; compare to 6/25
• 8 min alternating EMOM of Pistols & Ring dips (practice)

Conditioning

For time:

• Run 800m with a plate, 45#/35#
• 100 Box step ups, 45#/35#, 20"
• Double farmer's carry 240m, 70#/53#

September 2, 2016 - Labor Day 9am, 10am; starting Tue 9/6 evening classes 430pm, 530pm, 630pm

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Overhead squat, find a heavy 5 @ 13x1 (compare to 7/22)
• GHD Sit ups between sets

Conditioning

21 rotating EMOM of:

• 10 OH Lunge, 70#/53# (5 right arm, then 5 left arm)
• 12 KB swings, 70#/53#
• 5x20m Shuttle Run

September 1, 2016 - evening classes 430pm, 530pm, 630pm starting Tue 9/6

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

8 Minute EMOM of:

• 2 Hang squat snatch

Conditioning

Every 5:00 for 3 rounds complete:

• 400m Run
• 12 Toes-to-bar (Rx+ 16 T2B UB)
• 6 Squat snatch, 115#/75# (Rx+ UB reps)

August 31, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

10 Minute Alternating EMOM of (compare to 7/21):

• Bench/Strict press x3
• Strict weighted Pullups x3

Conditioning

6 Minute AMRAP of:

• 30/24 Cal Row
• 90 Double unders

Rest 3 minutes, then 6 Minute AMRAP of:

• 6 HSPU
• 6 Burpee Pullups

August 30, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Back squat, build to a triple at the heaviest front squat single you made last week
• HS holds, 5 sets, you pick the time

Conditioning

For time:

• 25 Back squats, 155#/105# (from the floor)
• Run 1 Mile
• 25 Back squats, 155#/105# (from the floor)

August 29, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• FInd a heavy of {1 Clean Pull + 1 Power Clean + 1 Squat clean}
• Perfect kipping practice between sets; Bar muscle-up progressions

Conditioning

5 Rounds for time of:

• 9 Power cleans, 135#/95#
• 5 Bar musle-ups
• 0.4/0.3 Mile bike

August 27, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Skill

In teams of 2, complete:

• 6x1.0/0.8 Mile bike

Each partner bikes 3 times.

Conditioning

In teams of 2:

• Row 3000m in 500m increments (so each partner rows 3 times)

When not rowing, complete:

• 20 Goblet Squats, 53#/35# + ME KB Swings, 53#/35# until your partner is done rowing

August 26, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Snatch balance, 5x2 across
• 5x50 Double unders (or triple under practice between sets)

Conditioning

2 Rounds for time of:

• 12 Power snatch, 115#/75#
• 24 Toes-to-bar
• 800m Run

August 25, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Deadlift, build to a heavy 3 (compare to 7/13)
• Perfect kipping practice between sets

Conditioning

Tyler: 5 rounds for time of:

• 7 Muscle-ups
• 21 SDHP, 95#/65#

August 24, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

8 Minute EMOM of:

• 1 Squat clean, compare to 8/9

Conditioning

For time, 21-15-9 of:

• Squat cleans, 115#/75#
• Burpee over bar

August 23, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Split jerk, 5x3 across @ 85%
• Rope climb practice between sets

Conditioning

For 5 Minutes:

• Bike for miles (compare to 7/27)

Rest 2 Minutes then 5 Minute EMOM of:

• 5 Split jerks, 155#/105#
• 5 Strict C2B Pullups

Complete both movements in each minute.

August 22, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

• Front squat, 3-3-2-1-1-1 (75%, 80%, 85%, 90%, 95%, 100%), compare to 7/27
• 5 sets of HS holds - pick a time you can for all sets

Conditioning

Five 2-minute rounds of:

• 200m Run
• ME Wall balls, 20#/14# (Rx+ 30#/20#)

Rest 1 minute between rounds.

August 20, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Skill

• Row intervals, 8x250m
• Rest 1:00 between rows or alternate back and forth with a partner until you have each completed eight rows. Compare times to 7/9/16

Conditioning

In teams of two, complete 15 Minute AMRAP of:

• Odd rounds: Partner A completes 200m Run with 45#/35# plate while Partner B completes 20 Double KB lunge, 53#/35#, then switch
• Even rounds: Partner A completes 200m Run with 45#/35# plate while Partner B completes 45 second plank in pushup position, then switch

August 19, 2016

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!
• Attention new CrossFitters!  Our Fundamentals Intro Program runs every Saturday, 9am-11am.  Click here to find out more and sign up!  If you're hesitant about getting started, click here to find a series of blog posts from Dr. Lisa Goodman of  for a medical professional's take on starting CrossFit with us!

Strength

10 Minute Alternating EMOM of: (compare to 7/8/16)

• Bench/Strict press x5, across
• Strict weighted Pullups x5, across 

Conditioning

4 Rounds for time of:

• 8 {Toes-to-bar + C2B Pullup}
• 12 Push press, 115#/75#
• 400m Run