August 29, 2014

*Reminder: We will be CLOSED  Labor Day. (Monday September 1st) A workout will be posted to complete on your own!

Below is the schedule starting Tuesday September 2nd.  Again, thank you for your patience during this transition. Thursday 6:30pm is CrossFit for Beginners class as well as open gym time for current members!

Monday Tuesday Wedensday Thursday Friday Saturday Sunday
5:15 AM 5:15 AM 5:15 AM 5:15 AM 5:15 AM CLOSED CLOSED
5:45 AM 5:45 AM 5:45 AM 5:45 AM 5:45 AM
8:00 AM 8:00AM
4:30PM 4:30 PM 4:30 PM 4:30PM 4:30 PM
5:30 PM 5:30 PM 5:30 PM 5:30 PM
6:30 PM

Strength: Deadlift 75%x5 80%x5 85%x5

For time:

Run 800m

21-15-9

Kettlebell Sumo Deadlift High Pull (55/35)

Kettlebell Swings (55/35)

Run 800m

August 28, 2014

*No 8am WOD today

*CrossFit For Beginners class tonight 6:30pm. Current members are welcome to do todays WOD or have open gym during this time.

Partner Workout!

50 Weighted Sit-ups (20/15)

40 Floor Wipers (75/45)

30 Russian Twists (20/15)

20 Med Ball Cleans (20)

10 V-ups

20 Med Ball Cleans (20)

30 Russian Twists (20/15)

40 Floor Wipers (75/45)

50 Weighted Sit-ups (20/15)

Two man teams. Each person completes the entire workout themselves. One person works while one person rests until both have completed all of the reps.


August 27, 2014

Reminder: Todays WOD times are 5:15am 5:45am 8:00am 4:30pm 5:30pm

2014 BENCHMARK

We will be repeating your 2014 chosen benchmark today. Please look back to December 31, 2013 and April 30, 2014 to see what your choice was and what your time/reps to beat are today!  If you do not have a benchmark you may choose from any of the Hero Wods or “Girls”.  Happy to help you choose if you are unsure!  We will repeat this workout one more time in 2014 (after today) before choosing our 2015 Benchmark!  Have you been putting in the work to improve and achieve your 2014 goals?  We still have a few months to make it happen!

August 26, 2014

Strength: Strict Press 75%x5 80%x5 85%x5

“Dirty Burpees”

For time:

16 Burpees

Run 400m

12 Burpees

Run 400m

8 Burpees

Run 400m

4 Burpees

Run 400m

16 Burpees

Run 400m

12 Burpees

Run 400m

8 Burpees

Run 400m

4 Burpees

Run 400m

Compare times to October 22, 2013

August 25, 2014

Strength: Back Squat 75%x5 80%x5 85%x5

As Many Reps As Possible In 10 Minutes of:

Wall Balls (20/15)

*5 Deadlifts (225/115) Every Minute On the Minute

August 23, 2014

Rest Day

August 24, 2014

Rest Day

August 22, 2014

Announcements!  Please read all the way through!

Next week the 8am class will be on Monday and Wednesday.  (No thursday 8am)

We will be closed all day September 1 for Labor Day. A workout will be posted to complete on your own!

After feedback from several members, starting September 1 our schedule is going to change up a little.  We will have the 5:15am 5:45am 4:30pm and 5:30pm all 5 days, only 4:30pm on Friday afternoons as usual.  We will offer the 8am on Mondays and Wedensdays.  Thursdays at 6:30pm we will have the Back To Basics CrossFit for Beginners class as well as open gym time for current members.

Ramp is scheduled for tomorrow (Saturday August 23, 2014 9am-noon) Please continue to invite past members to attend for a refresher course to get started back up and family and friends who might be interested!  Ramp is FREE for past members starting back up and is not required to start again.  Current members may use this time for open gym.

Thank you all for being patient and understanding  of the scheudle changes during this transition with the newest member of our CrossFit family!  Brielle and I look forward to seeing you all next week!

Strength: Find 1 Rep Max Power Clean

Partner Workout!

“Last Team Standing”

Workout will follow the “death by….” format.  (1 rep in 1st minute, 2 reps in 2nd minute, 3 reps in 3rd minute, etc)

The two exercises are Box Jumps and Floor Wipers (75/45)

One partner will do the Box Jumps and one partner will do the Floor wipers.  You may change up who is doing which exercise at any time.

For example:

During the 1st Minute Partner A will do 1 Box Jump and Partner B will do 1 floor wiper.  During minute 2 Partner A will do 2 Box Jumps and Partner B will do 2 Floor wipers.  You will continue the sequence until as a team you cannot complete the number of reps during the number of minute.  The full repetition has to be complete before the next partner can begin their exercise.

Compare to April 11, 2014

August 21, 2014

Strength: 10 Minutes to Find 1 Rep Max Bench Press

As Many Rounds As Possible in 10 Minutes of:

35 Unbroken Double Unders (or tuck jumps)

10 Unbroken Overhead Squats (pause 2 full seconds at the bottom of each squat) (45/35)

*Round is only counted when 35 or 10 are completed unbroken!! If bar is dropped out of overhead position or jumping stops, start reps over. There cannot be single jumps in-between double unders.  These need to be consecutive double unders.

August 20, 2014

“Fight Gone Bad”
Three Rounds of Max Reps:
Wall-ball: 20/15 pound ball  (Reps)
Sumo deadlift high-pull: 75/ 45 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75/ 45 pounds (Reps)
Row: calories (Calories) or Double Unders

Compare to April 16, 2014