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4/23/14


Main – CrossFit

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General Warm up

500m Row
10 Burpee box jumps,24/20″

(No Measure)

3×10 Overhead Squats,45/35#
2 Tire Flips after each Set,

**Put Tires back after your done with them.**

Metcon (Time)

For time:
50 Pull-ups
Run 400m
21 Power cleans, 135/95#
Run 800m
21 Power cleans, 135/95#
Run 400m

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4/22/14


Main – CrossFit

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General Warm up

50 DU’s or 25 Attempts
20 Front Racked walking lunges 75/55#
20 Second handstand hold

(No Measure)

WARM-UP
5×3 3-Stop Clean Pull, building to a heavy triple for the day 2 second pause at each position.

Then…

Front Squat (5-5-5-5-5)

Remember to bounce out of the bottom by pushing the knees forward slightly. Make this a perfect form set of 5 not a max set of 5 (though you are still building in weight).

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

9 thrusters 95/65#
1 muscle up
9 thrusters 115/75#
3 muscle ups
9 thrusters 135/95#
6 muscle ups
9 thrusters 155/105#
9 muscle ups
9 thrusters 185/125#
12 muscle ups
9 thrusters 205/135#
15 muscle ups

**You may scale muscle ups down by the following ways:

Bar muscle ups
Banded Bar Muscle ups
Ring Transitions
3:1 C2B Pullups and ring dips

**It’s only 12 minutes PUSH HARD!

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4/21/14

Main – CrossFit

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General Warm up

500m Row
15 Box Jumps

Front Squat (3×10 at 60% your 1RM Front Squat)

1 Turkish get up and 1 overhead Squat with each hand after each set.

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

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4/19/14

Main – CrossFit

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General Warm up

500m Row
15 Front Squats (pushing knees forward at the bottom to initiate the ascend to the top)
15 Box Jumps
15 Pushups, try to go unbroken

Hang Snatch (7×2 Build to a 2 Rep max **These are to a Squat!**)

Hang Clean & Jerk (7×2 do to Squat Cleans from the hang and 1 Jerk.)

Start from the top of the knee, Squat Clean the weight then Jerk.

Ryan (Time)

Five rounds for time:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
you can do banded bar muscle ups or transitions on the rings, up to you,

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4/18/14

Main – CrossFit

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General Warm up

50 DU’s
15 Overhead walking lunges, 45/35#

Warm-up

3 x 10 Back Squat at 60% your 1RM try to do all reps without Pausing

**Do 5 Squat Snatch pauses and 5 Squat Clean Pauses after each set, 45/35#

Metcon (Time)

In Teams of 3 Complete the following:
150 Wall Balls 20/14#
100 Pull ups
100 Burpees
100 KB Swings 24/16kg
200 Meter overhead walking lunge 45/35#
1500 Meter Row

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4/17/14

Main – CrossFit

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General Warm up

500m Row with 5 Pushups every 100m

3×10 Second noes and toes hold on the wall

Bench Press (5×5 Bench Press at 60% of your 3RM)

2 Strict Pullups after each set

1-Mile Run (Time)

Max Effort 1-Mile Run

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4/16/14

Main – CrossFit

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Dynamic Warm up (No Measure)

Frankenstein’s
20 Jumping Jacks
Lunges
Butt Kickers
High Knees
Caterpillars

Shoulder Rotation
Neck Rotation

Warm-up (No Measure)

3×10 Hang Squat Snatch,65/55# Start from the power position, pause, go to the hang, pause, back to the power position, Pause, then explode into a squat Snatch.

Push Press (5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 – 1)

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4/15/14

Main – CrossFit

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General Warm up

50 DU’s or 25 Attempts
20 overhead walking lunges 65/55#

Warm-up (No Measure)

5×3, 3-Stop Clean Pull,65/55#
(not alternating)
Then…
3×3 Front Squat, 45/35# (after instruction)

1 Squat Clean + 1 Hang Squat Clean + 1 Shoulder to Overhead

First one starts from the ground, second starts from top of the knee, and the shoulder to overhead can be either of the jerks, shoulder press or pushpress. You will not let go of the bar through all 3 movements.

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4/14/14

Main – CrossFit

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General Warm up

500m Row
4×30 Sec Squat hold,135/95# bounce out of the bottom
1 Wall walk after each set, get as close as you can to the wall each time, try to touch your stomach.

RJ (Time)

5 Rounds for time of:
800m Run
5 Rope Climbs, 15′
50 Push-ups

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4/12/14


Main – CrossFit

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General Warm up

400m Run
25 DU’s or attempts
15 sec handstand hold

Warm-up (No Measure)

7×1 Squat Clean build to 185/125#
1 HSPU between sets

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups
**RX for Women on this WOD is 125#

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