Wednesday December 31, 2014

OPEN GYM 12:00-5:00

Have a good safe new years eve!

Tuesday December 30, 2014

WOD

A. Strict Pull-Up Ladder 10 Min Cap
    - add weight if possible
    - if you fail, -1 from top set and maintain. 
      Ex: get 6 Pull-Ups miss 7, maintain 5 for the 10 Min

B. Strict HSPU Ladder 10 Min Cap
    - add deficit if possible 
    - if you fail, -1 from top set and maintain. 
     Ex: get 5 HSPU miss 6,  maintain 4 for the 10 Min

C. For Reps
    1 Min Alt KBS 1/1.5p
    1 Min Sit-Up 
    2 Min Alt KBS 1/1.5p
    2 Min Sit-Up 
    3 Min Alt KBS 1/1.5p
    3 Min Sit-Up 

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Monday December 29, 2014

Hey guys, we hope that everyone is enjoying their holidays and kicking back and relaxing.  Here are the hours for the week.  There will be no morning classes.

Monday, December 29 - Open Gym from 12-3pm,  regular classes from 3-7pm

Tuesday, December 30 - Open Gym from 12-3pm, regular classes from 3-7pm

Wednesday, December 31 - Open Gym 12-5pm 

Thursday, January 1 - Gym Closed.  Happy New Year!!

Friday, January 2 - Open Gym from 12-3pm, regular classes from 3-7pm

Saturday, January 3 - Regular 9:30 and 10:30 am classes.

WOD

A. Power Snatch + OHS

B. For Time:
    50 Deadlift 45/60kg
    50 HR Push-Up
    40 Front Squat 45/60kg
    40 Burpees
    30 Cleans 45/60kg
    30 Pull-Up
    20 Push Press 45/60kg
    20 T2B
    10 Squat Clean Thruster 45/60kg
    10 Muscle-Up/C2B

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HOURS THIS WEEK

Hey guys, we hope that everyone is enjoying their holidays and kicking back and relaxing.  Here are the hours for the week.  There will be no morning classes.

Monday, December 29 - Open Gym from 12-3pm,  regular classes from 3-7pm

Tuesday, December 30 - Open Gym from 12-3pm, regular classes from 3-7pm

Wednesday, December 31 - Open Gym 12-5pm 

Thursday, January 1 - Gym Closed.  Happy New Year!!

Friday, January 2 - Open Gym from 12-3pm, regular classes from 3-7pm

Saturday, January 3 - Regular 9:30 and 10:30 am classes.

Wednesday December 24, 2014

OPEN GYM 12:00-5:00

Tuesday December 23, 2014

WOD

A. "CrossFit Total" in 40 Min
     Max Squat
     Max Press
     Max Deadlift

B. Row 500M

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Holiday Hours (NO MORNINGS)
Mon Dec 22, 12-3pm open gym, regular classes 3-7pm
Tues Dec 23, 12-3pm open gym, regular classes 3-7pm
Wed Dec 24,12-5pm open gym
Thrus Dec 25, closed Merry Christmas! 
Fri Dec 26, open gym 12-3pm
Sat Dec 27, 9:30 Class

Monday Decemaber 22, 2014

WOD

A. Bear Complex 1-1-1-1-1
     Power Clean, 
     Front Squat, 
     Push Press, 
     Back Squat, 
     Push Press

B. "TABATA"
     Box Jump
     Push-Up
     Russian KBS
     Wall Ball

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Holiday Hours: 
Mon Dec 22, 12-3pm open gym, regular classes 3-7pm
Tues Dec 23, 12-3pm open gym, regular classes 3-7pm
Wed Dec 24,12-5pm open gym
Thrus Dec 25, closed Merry Christmas! 
Fri Dec 26, open gym 12-3pm
Sat Dec 27, 9:30 Class

Friday December 19, 2014

WOD

A. Back Squat Bodyweight Max Repsx3

B. 10 Minute AMRAP
      3 Burpee Box Jump over 20/24"
      5 C2B
      7 Deadlift 75/110kg

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Thursday December 18, 2014

WOD

A. Gymnastics

B. 2 Rounds for reps:
    1 Min Thruster 35/50kg
    1 Min Rest
    1 Min Snatch 35/50kg
    1 Min Rest
    1 Min Front Squat 35/50kg
    1 Min Rest 
    1 Min OHS 35/50kg
    1 Min Rest
    
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Wednesday December 17, 2014

WOD

A. Hang Power Snatch 3-3-3-3-3 static

B. 5 Min Double/Tripple Under Practice

B. For Time:
    30-20-10
    Alt DB Snatch 35/55lb
    Ring Dip
    T2B
    Box Jumps 20/24"
    
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Tuesday December 16, 2014

WOD

A. Deadlift 65%x3 EMOM 10 Min

B. 3 Sets Max Strict Pull-Ups
    2 Sets Max Kipping Pull-Ups

C. 5 Rounds ForTime:
     10 Hang Clean 45/60kg
     15 Wall Ball

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Monday December 15, 2014

WOD

A. Squat Clean Thruster + Thruster

B. 7 Thrusters + 3 Burpees EMOM 5 Min

C. 15 Minute AMRAP
     40 Squats
     30 KBS 1/1.5p
     20 Push-Up
     10 Pull-Up
     
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Friday December 12, 2016

WOD

A. Power Clean 1-1-1-1-1

B. EMOM 20 Minutes
    5 Ring Dips
    3 Cleans @80%

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Thursday December 11, 2014

MORNING CLASSES ARE CANCELLED DUE TO WEATHER 

COME TO A NIGHT CLASS!

WOD

A. Gymnastics

B. For Time:
    100 Burpees
   
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MORNING CLASSES ARE CANCELLED DUE TO WEATHER 

COME TO A NIGHT CLASS!

Wednesday December 10, 2014

WOD

A. Push Press 5-5-5-5-5 (Static)

B. For Reps
    1 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    1 Min Rest
    2 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    2 Min Rest
    3 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    3 Min Rest
    4 Min AMRAP
    10 K2E
    10 Push Up 
    10 Deadlift 50/70kg
    
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Tuesday December 9, 2014

WOD

A. Power Snatch + Hang Power Snatch

B. 12 Minutes For Reps
      2-4-6-8-10-12-14...
      Box Jump 24/30
      Pull-Up/C2B

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Monday December 8, 2014

WOD

A. Front Squat Max 3

B. 3 Rounds For Time:
    30 Wall Ball
    15 Cleans 35/50
    15 Burpee

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Friday December 5, 2014

WOD

A. Hang Squat Clean

B. EMOM 15 Min
    5 DB Row
    5 Hang DB Squat Clean
    5 DB Stiff Leg 
    5 Jump Squat

C. Plank Work

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Thursday December 4, 2014

WOD

A. Strict Press 3-3-3-3-3 (static)

B. 5 Min Max Double Unders

C. 3 Rounds For Time:
    50 Walking Lunges
    35 Push-Up
    20 T2B

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Wednesday December 3, 2014

NOT A BAD LOOKING BUNCH!

WOD

A. Gymnastics

B. 5 Minutes Max Strict Pull-Ups

C. 10 Minutes Max Thruster 40/60
     Odd Min 5 Burpee
     Even Min 7 Pull-Up/C2B

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Tuesday December 2, 2014

WOD

A. Hang Snatch

B. 5 Rounds for Reps
    2 Minute AMRAP 
    9 Deadlift 
    6 Hang Snatch
    3 OHS
    2 Minute Rest

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