Tuesday, December 31, 2013

Wednesday, 1 January


Happy New Year!  

What goals would you like to accomplish in 2014?

Monday, December 30, 2013

Tuesday, December 31

Open for 4:00 pm WOD only!

Happy New Year's Eve!

Sunday, December 29, 2013

Monday, December 30


4 rds:
10 OHS (95/135#)
400m Run
10 Lateral over-the-bar burpees
15 Deadlift (95/135#)

EMOM for 5 minutes:
5 Power Clean and Jerk (95/135#)

Friday, December 27, 2013

Saturday, 28 December

"The Seven"
7 rds:
7 Handstand Pushup
7 Thruster (95/135)
7 knee to elbow
7 Deadlift (155/245)
7 burpee
7 KBS (1.5/2pd)
7 pull-ups

Last completed December 2012

Thursday, December 26, 2013

Friday, 27 December

Open Gym!

Come in to work your weaknesses.

Need a WOD suggestion?  Coach always has some recommendations!

Wednesday, December 25, 2013

Tuesday, December 24, 2013

Wednesday, 25 December


Merry Christmas!

Merry Christmas!

While I'll admit that I'm the first person to enjoy many of the secular elements of the Christmas holiday (cookies, parties, presents, decorations, just to name a few!), I will never forget the Truth that we are celebrating.

Our family tradition is to read the Christmas story in the Bible before we go to bed on Christmas eve.  Here is part of the story from Luke 2:

The Birth of Jesus

In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. (This was the first census that took place while Quirinius was governor of Syria.) And everyone went to their own town to register.
So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. He went there to register with Mary, who was pledged to be married to him and was expecting a child. While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.
And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”
13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,
14 “Glory to God in the highest heaven,
    and on earth peace to those on whom his favor rests.”
15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”
16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.

Monday, December 23, 2013

Tuesday, 24 December


Holiday Hours Reminder!

We will be closed 24, 25, and 26 December in honor of Christmas.

We will close again 31 December and 1 January in honor of New Year's. 

Happy Holidays!  

Sunday, December 22, 2013

Monday, 23 December

"Linda"  (aka 3 bars of death)
Deadlift (1.5 x BW)
Bench Press (BW)
Power Clean (.75 x BW)

Last completed 25 July

Weighted Pullup
5 x 5 
Power Snatch, Snatch, Hang Snatch
6 sets at 70%

Saturday, December 21, 2013

Sunday, 22 December

Galatians 6: 4-5

Each one should test their own actions. Then they can take pride in themselves alone, without comparing themselves to someone else, for each one should carry their own load.

Friday, December 20, 2013

Wednesday, December 18, 2013

Thursday, 19 December

8 rounds:
3 Hang Power Snatch (75/115#)
3 Hang Squat Snatch
3 Squat Snatch
1 minute rest

Work to Heavy Clean and Jerk
Then 5 C&J @ 85% on the minute

Tuesday, December 17, 2013

Wednesday, 18 December

10 minutes work on Handstand Walks

4 rds:
7 Back Squat (155/225#)
10 Burpees
3 Front Squat (155/225#)
40 Double Unders

3 rds:
Max reps BW Bench Press
15 GHD sit-ups
15 Weighted Back Extensions

Monday, December 16, 2013

Tuesday, 17 December

1RM Thruster

Thruster (75/115#)

8 min EMOM
3 Deadlift @ 80%

Sunday, 15 December

Another much-needed sermon from Pastor Steve Davis of Spout Springs Church.  He reminded us during this Christmas season not to be overwhelmed in our unreasonable efforts to please God or others, but to listen to what God asks of us:

In Micah 6: 6-8, when the people of Israel questioned:
"With what shall I come before the Lord
and bow down before the exalted God?
Shall I come before him with burnt offerings,
with calves a year old?
Will the Lord be pleased with thousands of rams,
with ten thousand rivers of olive oil?
Shall I offer my firstborn for my transgression,
the fruit of my body for the sin of my soul?"

There is a simple and beautiful response:

"He has shown you, O mortal, what is good.
And what does the Lord require of you?
To act justly and to love mercy
and to walk humbly with your God."

Sunday, December 15, 2013

Holiday Schedule

Saturday, 21 December: 10 am

Sunday, 22 December: closed

Monday, 23 December: full class schedule

Tuesday, 24 December: closed

Wednesday, 25 December: closed - Merry Christmas!

Thursday, 26 December: closed

Friday, 27 December: full class schedule

Saturday, 28 December: 10 am

Sunday, 29 December: closed

Monday, 30 December: full class schedule

Tuesday, 31 December: closed

Wednesday, 1 January: closed - Happy New Year!

Thursday, 2 January: resume full schedule

Monday, 16 December

4 rds:
400m run/ 500m row
10 GHD sit-ups / 20 abmat sit-ups
25 box jumps (20/24")
20 KBS (1.5/ 2 pd)

4 Legless Rope Climbs

3 x 5 Barbell TGU

Saturday, December 14, 2013

Christmas Party Recap!

Wonderful turnout at the Phalanx Christmas party today! 
After pushing ourselves on a fun and challenging Christmas WOD (see below), we gathered to eat, drink, and place our votes for the first ever Phalanx Christmas Party Awards.
The categories, nominees, and winners are listed here:

1. Be whining: 1st place: Hanna Basham; 2nd place: Jeff McAnaney
2. Get naked: 1st: Trevor Beaman; 2nd: Crystal Ikegwuonu
3. Look perfect at all times: 1st: Susie Rozgonyi; 2nd: Shawn Beaman and Misty Atkins
4. Get injured: 1st: Brian Norris; 2nd: Phil Anderson; 3rd: James Lagasca
5. Be smiling: 1st: Jennifer Hatch; 2nd: Trevor Beaman and Misty Atkins; 3rd: Shawn Beaman
6. Inspire others: 1st: Brian Norris; 2nd: Brant Ireland; 3rd: Hope Buchanan, Susie Rozgonyi, Shawn Beaman, Trevor Beaman, Zack Luikart, Tammy Luikart, Cedric Gray, Cedric Gray Jr., Sandi Arms
7. Be dripping sweat: 1st: Phil Anderson; 2nd: Jeff McAnaney
8. Be covered in chalk: 1st: Kelly Dauteuil; 2nd: Shawn Beaman and Crystal Ikegwuonu

Congratulations to our winners!

 "12 Days of Christmas"
1 Power Clean (95/135#)
2 Handstand Push-ups
3 Front Squat (95/135#)
4 Sumo Deadlift High Pull (95/ 135#)
5 Chest-to-bar Pull-ups
6 Box Jumps (20/24")
7 Burpees
8 Push-ups
9 Wall Balls (14/20# to 10')
10 KBS (1.5/2pd)
11 Deadlift (95/135#)
12 Thruster (95/135#)

Thursday, December 12, 2013

Friday, 13 December

Join us Saturday at 10:00 as we celebrate the "12 Days of Christmas!"

Bring a snack to share as we gather after the workout for some holiday cheer.

Wednesday, December 11, 2013

Thursday, 12 December

1600m Row
50 Chest to Bar Pull-ups*
50 Ring Dips*
500m Row

You may break up pull-ups and ring dips however you want

Back Squat
5 x 3 with last weight from 25NOV

Work to a heavy double

Tuesday, December 10, 2013

Wednesday, 11 December

In a 3 wo/man team:
4 rds:
1 min AMRAP Power Clean (75% BW)
1 min AMRAP Bench Press (BW)
1 min AMRAP Deadlift (150% BW)

Use average team BW to determine bar weights.
Rotate through the circuit with one person at each station.
Take a 1 minute break after 2 rounds.

3 rds:
250m Row
1 min left plank
250m Row
1 min right plank
250m Row
1 min front plank

Monday, December 9, 2013

Christmas WOD this Saturday!

Join us Saturday at 10:00 am as we celebrate the "12 Days of Christmas!"

Bring a snack to share as we gather after the workout for some holiday cheer.

Tuesday, 10 December

4 x 3, with 95% of 3RM from last week

5 rds:
20 Wall-Balls (14/20# to 10')
50 DU
15 Power Snatch (65/95#)

5 x 3, using weight from last set on 27NOV

Weighted Pull-up
5 - 5 - 3 - 3 - 1

Sunday, December 8, 2013

Monday, 9 December

Back Squat with 3 second hold
3 x 2 @ 80%
Explode out of the hold

15 minute AMRAP
3 Hang Power Clean (115/185#)
5 Burpee
8 OH Sit-up (25/35#)
11 Box Jump (24/30")

5 x 3, beginning with last weight from 26NOV

Bench Press
2 rounds AMRAP with 80% BW

Friday, December 6, 2013

Saturday, 7 December

66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. 

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob. 

Posted on crossfit.com 11 September 2013

Thursday, December 5, 2013

Friday, 6 December

Check out our "Featured Athlete" section for some more information on the people who make Phalanx CrossFit great!

Wednesday, December 4, 2013

Thursday, 5 December

AMRAP in 20 minutes:
10 pistols
15 pull-ups

last completed 6 JUN

3 rds:
250m Row
1 min front plank
250m Row
1 min left plank
250m Row
1 min right plank

Tuesday, December 3, 2013

Wednesday, 4 December

Work to a 5RM

Jerk (95/135#)
Toe to Bar
Squat Clean (95/135#)
Ring Dip
Run 400m after each round

Weighted Pull-up
5 -5 - 3 - 3- 1

Back Squat
5 x 3 w/ 1 min. rest

Monday, December 2, 2013

Tuesday, 3 December

Work to 3RM

With one 1/1.5pd KB, complete 4 rounds:
100m Farmer's Carry
200m Run
100m Farmer's Carry
20 KB High Pull
15 Summit the Box
20 KB Swing

Work to 1RM of complex:
Power snatch, Squat snatch, OHS

Sunday, December 1, 2013

Monday, 2 December

3 rounds: Work 3 minutes, rest 1 minute
Bar complex with 65/95#
Power Clean
Push Press
Back Squat

3 rds:
10 BW Bench Press
15 GHD Sit-ups
15 Weighted Back Extensions

Sunday, 1 December

Order your long-shirts and hoodies before noon tomorrow to ensure you get the size, color, and style you want!