October 4, 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, 4x3 across @85%
• GHD sit ups between sets

Conditioning

For 6 minutes:

• Row for meters (compare to 9/7/16)

Rest 3 Minutes then 6 Minute AMRAP of:

• 6 Push press, 135#/95#
• 12 KB swings, 70#/53#

October 3, 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 1RM
• Perfect kipping practice between sets

Conditioning

3 Rounds for time of:

• 16 C2B Pullups
• 16 Front rack lunges, 115#/75#
• 400m Run

October 1, 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

• Sled push!

Conditioning

In teams of 2 complete for time:

• 5 mile bike

One partner bikes at a time. Switch every time the non-biking partner completes:

• 5 Wall climbs
• 15 Medball cleans, 20#/14#

September 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

10 Minute Alternating EMOM of: (compare to 8/19/16)

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

Conditioning

For time:

• 800m Run

Then 3 Rounds of:

• 12 S2OH, 115#/75#
• 12 SDHP, 115#/75#

Then

• 800m Run

September 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

• Overhead squat, find a heavy single @ tempo 55x1
• GHD Situps between sets

Conditioning

In teams of 2, complete for time:

• 100 OHS, 115#/75#
• 2000m Row
• 100 Burpees over bar

All 100 OHS must be completed with one partner working at a time before moving to the rower.  Break up the row as desired (eg 4x500m), and burpees CAN be completed during the row.

September 28, 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

• Build to a heavy of {1 Clean pull + 1 Power clean + 1 Squat clean}
• HS holds, complete 2 max effort sets, facing in to wall; if you complete more than 90 seconds on set 1, skip set 2

Conditioning

21 min rotating EMOM of:

• 8 Deadlift + 7 Hang power clean, 115#/75#
• 5 Bar Muscle-ups
• 12/8 Cal Bike

September 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!

Strength

8 Minute EMOM of:

• 2 Hang squat snatch (compare to 9/14)

Conditioning

4 Rounds for time of:

• 5 Hang squat snatch, 135#/95#
• 15 Toes-to-bar
• 200m Run

September 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

• Back squat, build to a set of 5 at your heaviest front squat double from last week
• Strict ring dips, find a max set; if you have 20+ strict ring dips UB, find a weighted 10RM

Conditioning

Every 5:00 for 3 rounds, complete for time:

• 50 Wall balls, 20#/14# (Rx+ UB)
• 100 Double unders

September 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!
• We have 6 teams competing at Girls Gone Rx today!  We'll be up there 8am-5pm supporting the ladies, and will have 2 tents set up.  Here are heat times, hope to see you there!

Skill

• 8x(ME 20m Shuttle Runs, 0:20 on, 0:40 off)
• 8 min alternating EMOM of Pistols & Double under (or triple unders) practice

Conditioning

In teams of 2, complete for time:

• 4x400m Run with 45#/35# plate (alternate runs so each partner runs twice)

Non-running partner completes:

• 30 OH Box step ups, 45#/35#
• Plank until your partner returns from the run

September 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

• Snatch balance, 5x3 building
• Rope climb practice between sets

Conditioning

Five 2-minute rounds of

• 20/16 Cal Row
• 5 Power snatch, 135#/95#
• ME Strict C2B Pullups in remaining time

1 Minute rest between rounds. Goal is consistency across rounds.

September 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

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

Conditioning

2 Rounds for time of:

• 20 Deadlifts, 225#/155# (Rx+ 275#/185#)
• 20 Toes-to-bar (Rx+ Unbroken)
• 20 Burpee over bar

September 21, 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, 4x5 across @80%
• GHD Situps between sets

Conditioning

For 5 minutes:

• Bike for miles (compare to 8/23)

Rest 2 Minutes then 5 Minute AMRAP of:

• 10 Push press, 95#/65#
• 10 Box jumps, 30"/24"

September 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!

Strength

• Front squat, 5x2 building (75%, 80%, 85%, 90%, 95%)
• Strict/weighted ring dips x2, building, between sets

Conditioning

Every 4:00 minutes for 4 rounds, complete for time:

• Odd: 25 KB swings, 70#/53#; Even: 25 Front squats, 95#/65#
• Run 400m

September 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

8 Minute EMOM of:

• 2 Hang squat cleans

Conditioning

6 Rounds for time of:

• 6 Squat cleans, 155#/105#
• 3 Muscle-ups

September 17, 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

• 3x800m Run, compare to 8/6/16
• Rest 3 minutes between runs; goal is consistency

Conditioning

In teams of 3, conga line style, complete 5 rounds each of

• 2 Turkish Get-ups, 53#/35# (one each arm)
• 15/10 cal bike (sprint)
• Walking lunge 20m (down) + bear crawl back 20m (back)

As soon as partner A completes the TGU, partner B starts; as soon as partner B completes the TGU, partner C starts. 

September 16, 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

• Overhead Squat, find a heavy 3 @ tempo 33x1 (compare to 8/5)
• GHD Situps between sets

Conditioning

21 Minute rotating EMOM of:

• 12/9 cal Row
• 6 OHS, 135#/95# + 6 lateral bar over jumps
• 12 Toes-to-bar

September 15, 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 8/3)

• Bench/Strict press x2 across
• Strict weighted Pullups x2 across

Conditioning

3 Rounds for time of:

• 30 KB swings, 53#/35#
• 30 Wall balls, 20#/14#
• 10 Strict Pullups

September 14, 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:

• 2 Hang squat snatch (compare to 9/1)

Conditioning

Every 5:00 for 3 rounds complete:

• 1.0/0.8 Mile bike
• 10 Squat snatch, 95#/65# (goal unbroken)

September 13, 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

• Power clean, work to a heavy 3 (touch-and-go)

• HS holds, 5 sets across, you pick the time (facing towards the wall)

Conditioning

5 Rounds for time of:

• 5 Deadlifts, 185#/125#
• 5 Hang power cleans, 185#/125#
• 10 Burpee over bar
• 50 Double unders

September 12, 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, 4x3 building (75%, 80%, 85%, 90%)
• L-sit practice after each set

Conditioning

Gymnastics test (compare to 7/5/16)

• Tabata Pullups; record minimum and total

Rest 2 Minutes, then for time complete 3 rounds for time of:

• 200m Run
• 15 Thrusters, 95#/65#