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11/26/14


Main – CrossFit

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General Warm up

500m Row

15 Box Jumps

10 Burpees

5 Pistols each leg

Pause Back Squat (5×3@80% )

Hold for 3 seconds at the bottom position of each Squat.

Metcon (Time)

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#- 24/20″

15 TTB

20 Push Press 95/65#

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11/25/14


Main – CrossFit

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General Warm up

50 DU’s or 25 attempts

20 Second nose and toes hold

10 full squat to box jump, 20/16″

10 Pullups

Hang Clean & Jerk (5×1 @80%)

Start from the top of the knee, Squat Clean the weight then Jerk.
All sets SAME WEIGHT**

Metcon (Time)

15-12-9 of:

Power Snatches 95/65#

Burpee Box Jumps 24/20″

C2B Pullups

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11/25/14


Main – Competitors Training

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Metcon (Weight)

“Death by Squat Cleans”

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute. For the first three weights you will be capped at 10 mins. For the final weight go for as long as possible. Your will have four scores; completed rounds + reps for each weight.

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 10 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

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11/24/14

Main – CrossFit

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General Warm up

500m Row

50 Situps

10 Hollow and arch on the pullup bar

Hang Snatch (5×1 @ 80%)

Metcon (Time)

4 rounds for time of:

15 KBS 24/16kg

15 Thrusters 95/65#

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11/24/14


Main – Competitors Training

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Snatch (3×1 @ 85%)

Snatch (3×1@90%)

Snatch (3×1@85%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of:

50 Wallballs, 20/14

50 Double-Unders

40 Box Jumps, 24/20

40 Toes-to-Bar

30 Chest-to-Bar Pull-Ups

30 Barbell Facing Burpees

20 Cleans, 145/100

20 Jerks, 145/100

10 Snatches, 145/100

10 Muscle-Ups

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11/22/14

Main – CrossFit

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General Warm up

400m Run

15 Box Jumps, 24/20″

10 Pushups

10 Pullups

10 Burpees

Clean and Jerk (5×1 , build to a max for the day)

Metcon (Time)

21-18-15-12-9-6-3 of:

Thrusters 95/65#

Bar-Facing Burpees

*20 min. time cap*

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11/22/14

Main – Competitors Training

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Snatch (build to max)

Metcon (AMRAP – Rounds and Reps)

7 two-minute Rounds of:

200m Run

5 C2B Pull ups

10 Push ups

15 Squats

AMRAP Power Cleans in remaining time, 135/95

1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds.

Metcon (Weight)

EMOMx10

Min 1: Max unbroken HSPU

Min 2: 10 Rep Heavy DL

Min 3: Max unbroken HSPU

Min 4: 8 Rep Heavy DL

Min 5: Max unbroken HSPU

Min 6: 6 Rep Heavy DL

Min 7: Max unbroken HSPU

Min 8: 4 Rep Heavy DL

Min 9: Max unbroken HSPU

Min 10: 2 Rep Heavy DL

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.

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11/21/14


Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
**JUST 2 ROUNDS!**

Power Snatch (4×3, work to a 3RM)

Metcon (Time)

3 rounds for time of:

15 Pullups

15 Hang Power Clean & Push Jerk 95/65#

15 Ring Dips

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11/21/14


Main – Competitors Training

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Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

3-6-9-12-15…as high as possible of:

Power Snatch, 95/65

Box Jump Overs, 24/20

Front Squat (10×3 across)

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11/19/14

Main – CrossFit

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General Warm up

50 DU’s

25 Walking Lunges

10 Hollow and Arch on the bar

5 Pistols each leg, make them hard for you

Pause Back Squat (5×3 with 3 second pause at absolute bottom)

Hold for 3 seconds at the bottom position of each Squat.
**ALL SETS AT SAME WEIGHT!**

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
**45 min time cap**

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