April 14, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 3, complete:

2 Rounds for time of:

• 90/70 Cal Row
• 75 Toes-to-bar with NO KNEE BEND
• 60 1- Arm KB Snatch 70#/53#
• 45/35 Cal Bike
• 30 Burpee Box Jumps 24"/20"

This has 1:2 work: rest, so push hard and keep work periods <=30 seconds. For the T2B your set is done when your knees bend.

April 13, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

2 Sets not for time

• 10 High Box Jumps
• 10 Pistols – per side
• 10 Strict HSPU

Rest 3 minutes then Complete for time:

• 25 Front Squat 115#/80#
• 25 Ring Muscle Ups
• 25 Front Squat 115#/80#

April 12, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

In teams of 2, complete 10 rounds of:

• 7 Deadlift 315#/205#
• 200m Run
• 14 one-arm KB Push Jerk, 53#/35# (7 on one arm, then 7 on the other)

Partners alternate rounds, so each partner does 5 rounds.

April 11, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

At 0:00, E2O2x4 complete

• 15 – 20 Second chin over bar hold + Lat stretch x 30 seconds

Then at 8:00, E2O2x4 complete

• 20 - 30 second Handstand hold (belly facing wall) + Shoulder extension stretch x 10 reps

Then at 16:00, E2O2x4 complete

• 30 Second Hollow Hold + 10 Table Rockers

Unilateral Strength

E2O2x4, with double KBs:

• 5 Front Rack Reverse Lunges + 5 Front Rack Box Step-ups – per leg
• All 10 on 1 leg, then all 10 on the other
• You choose the weight to sustain all 4 rounds.  

April 10, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

• Run & row positions

Conditioning

35 Minute AMRAP of:

• 35/27 Cal Bike
• 40/32 Cal Row
• 600m Run

April 9, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a running clock, from minutes 0 – 12, Establish a Heavy Complex of

• High Hang Squat Snatch + Squat Snatch + Overhead Squat

From minutes 12 – 24, Establish a Heavy Complex of

• High Hang Squat Clean + Squat Clean + Split Jerk

From minutes 27 – 32, complete 5 Minute AMRAP of:

• 5 Thrusters 95#/65#
• 5 Lateral Bar-over Burpees

April 7, 2018 - 6th Annual CFWP Throwdown 9am-12pm; no class or open gym today!

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

WOD #1:

In teams of 2, complete for time (10 min cap)

• 40 Power snatch, 95#/65#
• 40 Double unders
• 40 Thrusters, 95#/65#
• 40 Double unders
• 40 Clean & jerk, 95#/65#
• 40 Double unders
• 40 OHS, 95#/65#
• 40 Double unders

Break up reps as desired. Each partner must complete at least 15 of each barbell movement.

WOD #2

In teams of 2, complete 10 min AMRAP of

• 6m Double KB front rack lunge, 53#/35#
• 6 burpee pullups
• 6m Double KB OH carry

Partners alternate rounds.  Continuous bike for cal throughout.

See FB Event Page for Floater Events.

April 6, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Gymnastics Strength

E2O2x5, complete

• 30 Second Hollow Hold + 10 Table Rockers

E2O2x5, complete:

• 3-5 Strict T2B (5 second eccentric on each rep) + 3 Jefferson Curls

Conditioning

• Tabata KB swings, 70#/53#, for total reps

April 5, 2018 - Bring A Friend Day!

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2 complete 20 Minute AMRAP of

• 1000m Row
• 50 Partner MB sit-ups, 20#/14# (25 each)
• 2K Bike

Break up row and bike as desired (go hard - eg 30 second max effort then switch), sit ups done together.  

April 4, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength & Conditioning

On a running clock:

From 0:00-10:00 complete AMRAP of:

• 40 Wall Balls, 20#/14#
• 20 C2B Pull-ups

Rest 10:00-13:00 then from 13:00-25:00:

• Build to a heavy Front Squat double

April 3, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill Development

• Practice: 3 Muscle cleans + 1 Power clean
• Goal is to work on elbow speed and catching the bar at the height of the pull, not letting it crash down on our shoulders
• Build up to your workout weight, focusing on receiving the bar at the max height of the pull

Conditioning

For time, 12-9-6-3 of

• Power Cleans 185#/125#
• Bar Facing Burpees

April 2, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

25 Minute Rotating EMOM of:

1. 10 Deadlifts Unbroken, you pick the weight to sustain for 5 sets
2. ME Strict HSPU
3. 15/12 cal Bike
4. ME Box jump overs, 36"/30"
5. Rest

March 31, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

4 Rounds of

• Run 200m medium
• Run 200m hard
• Run 400m slow (recovery pace)

The goal is to take the same time for each segment in each round (eg 1:00-0:45-2:30 for the 3 segments, and repeat those splits 3 more times).

Skill

3 Rounds NOT FOR TIME of:

• 12 Double KB front rack step ups, 53#/35#, 20"
• 100m Double KB Farmer's carry, 70#/53#
• 30 Second hollow hold
• 30 Second arch hold

March 30, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

• Overhead Squat, 5x3 @ tempo 33x1
• Start at 50% of OHS 1RM and build each set

Conditioning

25 Min AMRAP of:

• 800m Run
• 20 Power snatch, 75#/55#
• 10 Strict C2B Pullups

March 29, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

Build up in the complex of

• 1 Push press + 1 Push jerk + 1 Split jerk
• Start at 70% of your push press max and build until the movements break down

Conditioning

For time, complete 10-20-30-40 of:

• Wall balls, 20#/14#
• KB swings, 53#/35#

March 28, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

For quality, complete:

• 5 sets of Strict Ring Muscle-ups; you pick set size to be consistent (eg 5x2)
• 5 sets of Kipping Ring Muscle-ups; you pick the set size to be completed without bending your knees (eg 5x3)
• Rest as needed

Conditioning

Four 2:00 Rounds of:

• 15 Deadlifts, 185#/125#
• 15 Toes-to-bar
• Bike for cal in remaining time

2:00 Rest between rounds.  Go hard each time.

March 27, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

In teams of 2, with a 20 min cap:

• Row 4000m (switch every 500m)

Non-rower completes

• 15 Bar-facing burpees
• ME double unders until partner is done with the row

Strength

• Back squat, build to a heavy 3
• Warm up to ~65% of what you think is a current 1RM, then complete sets of 3; do not advance in weight if positions are breaking down

March 26, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Strength

10 Min Alternating EMOM of

• 2 Squat cleans, 80-90%
• 1 set Strict HSPU, you pick the reps to be consistent each round

Conditioning

10 Min EMOM of:

• 8 Box jump overs, 24"/20"
• 6 Hang power clean, 115#/80#
• 4 Push jerks, 115#/80#

Complete all movements each minute.  Scale reps as needed to finish by 0:45 each minute.

March 24, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skill

In teams of 2, FOR QUALITY, complete 4 rounds each of:

• 20 Hang KB snatch, 10 each arm, 53#/35#
• With 2 KBs, 20m farmers carry in one hand, OH carry with other hand, 53#/35#; then switch hands for 20m
• One partner working at a time; each partner completes the snatches, then each completes the carries; focus on elbow in extension OH on both the snatches and carries

Conditioning

For time, complete:

• 200m Run with plate, 45#/35# 
• 200m Run (without plate)
• 400m Run with plate, 45#/35# 
• 400m Run (without plate)
• 800m Run with plate, 45#/35# 
• 800m Run (without plate)

March 23, 2018

Elite Fitness for Everyday People!

• Try us out free!  Sign up here, or learn more about how to get started!
• Out-of-town CrossFitters, sign up for a drop-in here!
• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning: 18.5 (also, 12.5 and 11.6)

7 Minute AMRepsAP of:

• 3 Thrusters, 100#/65#
• 3 C2B Pullups
• 6 Thrusters, 100#/65#
• 6 C2B Pullups
• 9 Thrusters, 100#/65#
• 9 C2B Pullups
• Etc (12-12, 15-15, ...)