Friday, February 28, 2014

Saturday, 1 MAR


CrossFit Open WOD 14.1

For the next 5 Saturdays, come and take on the CrossFit Open WODs, whether you're registered for the competition or not.  Everyone can do these, and we will scale/modify if necessary!

Thursday, February 27, 2014

Friday, 28 February


Open Gym!

Come try the CrossFit Open WOD, make up a workout from this week, and/or work on some weaknesses!

Wednesday, February 26, 2014

Thursday, 27 February


Watch online at 8 pm while CrossFit announces the first Open WOD for 2014!

SKILL:
1RM Squat Clean

WOD:
5 min AMRAP:
10 Air Squats
5 Pull-ups

then:
500m Row
400m Run

STRENGTH:
Squat Clean
5 x 1 @ 95%

DB Snatch
3 x 10, alternating arms (55/70)
30 sec rest




Tuesday, February 25, 2014

Wednesday, 26 February


WOD:
300 Double Under
5 rds @ Grace Weight
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat

STRENGTH
CTB Pull-up
2 attempts at AMRAP Unbroken
Then: EMOM for 5 minutes: 5 CTB
Pistols
3 x 10
30 sec rest


Monday, February 24, 2014

Tuesday, 25 February


Don't forget to register for the CrossFit Open if you would like to participate.  The first WOD will be announced this Thursday evening!

SKILL:
1RM Jerk

WOD:
3 rounds:
10 TGU (1/ 1.5 pd)
400m Run


STRENGTH:
Weighted Pull-up
5 - 5 - 3 - 3 - 1

Strict Deficit HSPU
Work to max deficit, then 3 AMRAP attempts at that height





Sunday, February 23, 2014

Monday, 24 February


SKILL:
OHS (from ground)
10 - 8 - 5 - 3 - 3 - 1

WOD:
CrossFit Open WOD 13.1
17 min AMRAP
40 Burpee
30 Snatch (45/75#)
30 Burpee
30 Snatch (75/135#)
20 Burpee
30 Snatch (100/165#)
10 Burpee
AMRAP Snatch (120/210#)

STRENGTH:
Deadlift
Work to a heavy double




Saturday, February 22, 2014

Sunday, 23 February



1 Corinthians 6: 19-20 

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.


Friday, February 21, 2014

Saturday, 22 February


"Coe"
10 Rds:
10 Thruster (65/95#)
10 Ring Push-ups


Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, died April 27th 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

posted on crossfit.com 12AUG2010 

Last completed at Phalanx CrossFit 9 February 2013

Rogue Alpha Rush 5k Mud Run - Calling All Phalanx CrossFit Members and Friends!


Mark your calendars for Saturday, June 14th 2014! 

We'd love to get a group of Phalanx members and friends together to participate in the Rogue Alpha Rush 5k mud run on Saturday, June 14th.

For more information and to register for the event visit www.rarush.com

Proceeds from the event benefit The Pediatric Brain Tumor Foundation.




Wednesday, February 19, 2014

Thursday, 20 February


SKILL:
10 minutes to work to a heavy squat clean
5 x 2 @90%

WOD:
1 mile row for time

SKILL:
10 minutes to work to a heavy split jerk
5 x 1 @ 90% with 30 sec rest

STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1 - 1

Tuesday, February 18, 2014

The 2014 CrossFit Open



What is the CrossFit Open?
The Open is one of the world’s largest and most accessible competitions!  CrossFitters from all over the world will be completing 5 challenging workouts and posting their scores online to see how they compare to other athletes of all kinds. The Open is exactly what its name suggests…open to everyone.  For a $20 entry fee, you can register for the competition, create an online athlete profile, and join the fun!

How does it work?  Beginning at 8pm on Thursday, February 27th, CrossFit will release Open WOD 1. You then have until Monday afternoon to complete the workout and post a score online.  The WOD must be completed at our gym and scored by a certified judge (one of our coaches).**   We don’t know what the WODs will be this year; historically they have been AMRAPs from 5 – 20 minutes with a variety of motions at a variety of weights.  Even if you can’t typically Rx all of our WODs, you will likely be able to do some of the Open WODs.  Check out past years to see the kind of challenges they presented:  http://games.crossfit.com/workouts/the-open

Several athletes from Phalanx CrossFit will be competing in the Open… so what does that mean for you?  We will continue regular programming from Mon-Thurs.  Friday will still be open gym, and Saturday mornings will still be open to everyone.  The only difference is that, on Saturdays, we will all be doing the Open WOD for that week. Everyone will have a judge, so we all get to experience the thrill of competition and group encouragement. Saturday Open WODs begin Saturday, March 1st and continue through March 29th. You definitely do not have to register for the Open to participate in our Saturday workouts, but you do have to be registered if you want to post your scores online. 

Are you interested in competing?  Go to http://games.crossfit.com/ and click on the “Register Now for the 2014 Open” link.  When you register, make sure you choose Phalanx CrossFit as your affiliate!  As a competitor, you are allowed to repeat the WOD as many times as you wish to try and improve your score.  Just make sure you do it in the gym with a designated judge and post your best score online by Monday at 5pm.  We will validate it, and you can see where you rank in our Region (the Mid-Atlantic) and in the world!   

 **technically, you can submit a video from home by following strict CrossFit video guidelines; however, if you have gym access, we highly encourage you to come to the gym to complete the workout




Wednesday, 19 February


WOD:
6 rds:
5 Manmaker Thrusters
400m Run

10 Total Rope Climbs (completed at any time during the WOD)

STRENGTH:
3 rds:
15 BW Back Squat
AMRAP BW Bench Press




Monday, February 17, 2014

Tuesday, 18 February


SKILL:
1RM Deadlift

WOD:
CrossFit Open WOD 11.4

10 Minute AMRAP
60 Over-the-Bar Burpees
30 OHS (90/120#)
10 Muscle-up

STRENGTH:
Power Clean, Squat Clean, Jerk, Jerk
Work to 1RM of the complex



Sunday, February 16, 2014

Monday, 17 January: Happy President's Day!


We have our normal class schedule today!

If you have time off from work and want to hang out, we will be at the gym all day working on the new space, and we could use your help.  Come give us a hand!  

WOD:
30 HSPU
60 KBS (1/1.5pd)
90 Sit-ups
120 DU
90 Lunges (in place)
60 Wall Balls (14/20# to 10')
30 Pull-ups

STRENGTH:
3 DL @ 85% EMOM for 8 minutes


Friday, February 14, 2014

Saturday, 15 February


In honor of Valentine's Day and the gym's THREE YEAR anniversary, we present:

"Crazy Eights"
Work with a partner -- you rest while partner works -- each set should be unbroken
8 Rounds of:
8 KBS (1.5 / 2)
8 Med Ball Cleans (14/20)
8 Burpee
8 Wall Ball (14/20)
8 Toe to Bar
8 Power Clean (65/95)
8 Strict Press  (65/95)
8 Pullups


Happy Valentine's Day!


For all you lovers of CrossFit, the gym will be open this afternoon.

It is Phalanx CrossFit tradition to do "Grace" on Valentine's Day, so come in today and take on the challenge!

Wednesday, February 12, 2014

Open gym Wednesday night!


 If you are an experienced winter-weather driver and want to come work out from 4-6:30, then come on over! But there will be no classes or Fundamentals tonight. Stay safe!

Tuesday, February 11, 2014

Wednesday, 12 February


Morning classes are cancelled, so have a restful day!  Come see us Wednesday afternoon to enjoy a good old fashioned chipper WOD:

30 HSPU
60 KBS (1/1.5pd)
90 Sit-ups
120 DU
90 Lunges (in place)
60 Wall Balls (14/20# to 10')
30 Pull-ups


Winter Weather Schedule!


We had hoped that this winter weather nonsense was over - but apparently not! So - we will be following the Lee County weather decisions for the next couple of days. If school is cancelled, so are morning and kids' classes. Evening classes will go as scheduled unless otherwise posted. Enjoy the snow!

Monday, February 10, 2014

Tuesday, 11 February


WOD:
"Fran"
21 - 15 - 9
Thruster (65/95#)
Pull-up

last completed 14 November

SKILL:
After Fran,
3 x 10 Ring Dips

STRENGTH:
Clean and Jerk
Increase weight until form degrades
Go back to last perfect C&J and do 4 x 2 


Sunday, February 9, 2014

Monday, 10 February


SKILL:
5 x 5 Power Clean and Jerk (95/135#)
30 sec rest

WOD:
5 min AMRAP:
5 Thruster (65/95#)
5 CTB Pull-up

5 min Rest

5 min AMRAP:
5 Power Snatch (65/95#)
5 Burpee

5 min Rest

5 min AMRAP:
10 Over-the-Box Jumps (20/24")
10 Deadlift (65/95#)

STRENGTH:
3 Deadlift EMOM for 8 minutes (80-85%)



Saturday, February 8, 2014

Sunday, 9 February


Stop by for open gym from 2 to 4 pm on Sunday, February 8th.

Friday, February 7, 2014

Saturday, 8 February


FILTHY FIFTY

50 Back extensions
50 Box jump (20/24)
50 Jumping pull-ups
50 KBS (25/35) 
50 Walking Lunge
50 Knees to elbows
50 Push press (35/ 45) 
50 Wall Balls (14/20 to 10' target)
50 Burpees
50 Double unders

Last completed 31 AUG 2013


Wednesday, February 5, 2014

Thursday, 6 February


SKILL:
Back Squat
3 x 3

WOD:
4 rds:
8 Deadlift (185/275#)
10 HSPU
12 Pistols
14 KB High Pulls (1.5/2pd)

STRENGTH:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1

Tuesday, February 4, 2014

Wednesday, 5 February


SKILL:
1RM Snatch

Last found 8OCT 2013

WOD:
3 rds:
25 KBS (1/1.5pd)
25 Burpees

STRENGTH:
EMOM 8 minutes
3 Front Squat




Monday, February 3, 2014

Tuesday, 4 February


SKILL:
Snatch
3 x 3 heavy

WOD:
5000m Row

STRENGTH:
Push Jerk
3 x 2

Split Jerk
3 - 2 - 1 - 1




Sunday, February 2, 2014

Monday, 3 February


WOD:
"Cindy"
20 minute AMRAP
5 Pull-up
10 Push-up
15 Air Squat

Last completed 8 AUG 2013

STRENGTH:
5 x 3 TnG Clean
Increase weight each set