Wednesday, April 30, 2014

Thursday, 1 May

21 - 15 - 9 
Power Snatch (95/135#)
KBS (1.5/ 2pd)
800m Run

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

Tuesday, April 29, 2014

Wednesday, 30 April

1RM Thruster

2 rounds:
2 min slam ball
2 min row for calories
2 min KB high pull (1.5/2pd)
2 min pistol
2 min burpee

2 rounds:
20 TGU
25 DB Power Snatch

Monday, April 28, 2014

Tuesday, 29 April

Back Squat
5x3 @ 80%

3 rounds:
20 OHS (65/95#)
20 Floor Wipers (65/95#)

Work to a 1RM:
Squat Clean, Push Jerk, Split Jerk

Sunday, April 27, 2014

Monday, 28 April

EMOM for 8 minutes:
Squat Clean and Front Squat @ 75-80% of 1RM Squat Clean

4 rds:
50 DU
20 Pull-up
15 Push Press (75/115#)

Deadlift Ladder
2 x 3 with feet on plates
2 x 3 with feet on the ground
2 x 3 with elevated weight

Friday, April 25, 2014

Saturday, 26 April

5 rounds:
400m Run
30 Box Jumps (20/24")
30 Wall Balls (14/20# to 10')

Last completed 16 November, 2013

Wednesday, April 23, 2014

Thursday, 24 April

In 30 minutes or less, complete:

1000m Row
10 Power Clean (105/165#)
5 Rope Climb
800m Row
8 Power Clean
4 Rope Climb
600m Row
6 Power Clean
3 Rope Climb
400m Row
4 Power Clean
2 Rope Climb

EMOM for 5 minutes:
3 TnG Squat Snatch at "Isabel" weight

EMOM for 5 minutes:
2 Split Jerk at 85%

Tuesday, April 22, 2014

Wednesday, 23 April

1 mile run as fast as possible

At 85% of your CFT weights from last week, complete:
5 Strict Press
5 Back Squat
5 Deadlift

5 minutes to work to a max weighted pull-up
3 minutes to complete AMRAP strict pull-ups
1 minute to complete AMRAP kipping pull-ups

50 TGU

Monday, April 21, 2014

Tuesday, 22 April

Thruster -- 10 minutes to work to a heavy double

4 rounds:
30 DB Power Snatch (35/55#)
25 Slam Ball (20/30#)
20 Toe to Bar

3 rounds:
15 Bench Press
15 Back Squat
15 Strict Pull-up

Sunday, April 20, 2014

Monday, 21 April

150 Wall Ball (14/20# to 10' target)

After "Karen," complete 1 mile cool-down run

Work to a heavy power snatch

Friday, April 18, 2014

Saturday, 19 April

Fight Gone Bad!

Last completed 21 December 2013

Wednesday, April 16, 2014

Thursday, 17 April

Work to max weighted pistol (each leg)

4 rounds:
30 Deadlift (75/115#)
12 Push Press (75/115#)
15 Burpee Lateral OTB

Work to max complex:
Power Clean, Squat Clean, Hang Squat Clean, Jerk

Rogue Alpha Rush Mud Run - Important Update!

We are so excited to participate as a group in the Rogue Alpha Rush 5k Mud Run on Saturday, June 14th!

We have great news to share!

Reduced pricing is available for members and friends of Phalanx CrossFit!

Pricing for Phalanx members is offered at a reduced price of only $45 per participant.

If you plan to participate in the run, please make checks payable directly to Phalanx CrossFit.
Payment needs to be submitted as soon as possible for this reduced group pricing.

Please print and bring the completed Release and Waiver with your payment or see Coach Brian for a copy of the release to complete at the gym.

Tuesday, April 15, 2014

Wednesday, 16 April

EMOM for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats


250m Row
1 min front plank
250m Row
1 min left plank
250m Row
1 min right plank

Monday, April 14, 2014

Tuesday, 15 April

CrossFit Total

last completed 4 November, 2013

Weighted Pull-ups
5 - 5 - 3 - 3 - 1

2 attempts: AMRAP strict CTB Pull-ups
1 attempt: AMRAP kipping CTB Pull-ups

Sunday, April 13, 2014

Monday, 14 April

5 x 5 Manmaker Thrusters (25/35# DB)

10 rounds (with a 30 min. time cap)
200m Sprint
10 Box Jump (20/24")
1 min. rest

Work to max complex:
Power snatch, Hang Squat Snatch, Squat Snatch

Friday, April 11, 2014

Saturday, 12 April

50 Pull-ups
400 meter run
21 Thrusters (65/95#)
800 meter run
21 Thrusters (65/95#)
400 meter run
50 Pull-ups

Dedicated to Army SFC Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006.

Last completed at Phalanx CrossFit on 27 April, 2013

Thursday, April 10, 2014

Featured Athletes: The Rodriguez and Castillo Family

Ray and Julie

What are your names?

Ray Angelo Rodriguez
Julissa Rodriguez
Victor Luis Castillo
Karianne Elisse Castillo

When did you start doing CrossFit? 

Ray: March 2014
Julie: March 2013
Victor: June 2013
Karianne: June 2013

What do you like about CrossFit? 

Ray: I love the hospitality in the gym. You feel welcomed, and people support you, regardless of the difference in level within one another.

Julie: I like how much stronger I've gotten in such little time. I love how great all the trainers are; they willing to work with you and push you to your highest capacity. I also love the fact that everyone there is so nice and they cheer you on.

Victor: It's fun, it's challenging and it's making me stronger.

Karianne working on core strength
during a CrossFit Kids WOD
Karianne: I like that it makes me stronger and there are great workouts.   Even though I had to recently stop going due to cheerleading, but I'm starting again next month when cheerleading season is over.

What is you favorite workout and why? 
Ray: I haven't been going long enough to do actual workouts with names, but I did enjoy the "ELEANOR" workout. It was very intense and challenging.

Julie: I don't really have a favorite workout, but I enjoy any workout that involves lower body and running.

Victor: I like pull-ups and running.

Karianne: I like climbing the rope, running and box jumps.

What is your least favorite workout and why?

Ray: Any workout requiring the use of my shoulder, due to the injury I am still recovering from.
You can always count on a beautiful smile
from Julie during a WOD!

Julie: Any workout involving ROWING!!!

Victor: Rowing and Overhead Squats.

Karianne: Rowing, Pull-ups and Push-ups.

What else should we know about you? 

Ray: I am a Military Brat who followed the family tradition of joining the Army. Born in Puerto Rico, but lived in too many places to mention. I love all sports but my top 3 are basketball, baseball and boxing. I consider myself an artist (I like drawing, creating digital illustrations, cutting hair, producing music and cooking). I am very competitive and I am a BIG KID at heart!!!

Julie: I am a Pediatric Dental Assistant and I love what I do. I was born in Puerto Rico, raised in Miami and have been here in Sanford, NC for a while. I am kind of bummed out that I don't get to go to the gym as often due to work. But I try to make time as much as I can. On my days off I enjoy being with my family and cleaning my house due to my extreme case of

Victor: I love sports! I play basketball, baseball and do track and field. I love music, drawing and playing NBA 2K14 on my PS3.

Karianne: I play softball, I do cheer leading and I run track. I love to dance and listen to music. I am very competitive and my favorite color is  turquoise. I love animals and hanging out with my friends. I love TRAVELING and I can't wait to go back to CrossFit.

Victor doing skill work

How has CrossFit changed your daily life? 

Ray: I enjoy the fact that it is something that my entire family does, which makes our bond even stronger. It is now part of our daily routine.

Julie: It's definitely part of our daily routine. For me it's like coffee, If I don't have it I'm fiending for it!  I always look forward to going and when I can't make it, I find myself making my own WODs at home. I sure miss the days when I was going every single day!

Victor: I've learned a lot of new exercises and met new friends.

Karianne: I've met new friends.

What personal changes have you noticed since starting CrossFit? 

Ray: In the short period of time that I have been doing CrossFit, I have noticed the drastic change in my physical readiness, and my energy level has gone up.

Julie: Before CrossFit, I couldn't do 1 push-up! I have so much more energy and stamina. I finally found something I truly enjoy! Now  that my husband is doing it with me, it just makes it that much better.

Victor: I have gotten stronger, faster and I can jump higher.

Karianne: It has made me stronger and made me realize that I can do a lot more things than I thought I could.

Wednesday, April 9, 2014

Thursday, 10 April

10 minutes to work to a heavy strict press

With a 1/1.5pd KB
4 rounds:
20 Goblet Squats
20 KBS
12 OH sit-ups
200m Farmer's Carry

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

Tuesday, April 8, 2014

Wednesday, 9 April

30 Squat Snatches (95/135)
Last completed 18SEP

50 TGU

Monday, April 7, 2014

Tuesday, 8 April

10 minutes to work to heavy back squat

50 Box Jump (24/30")
40 Toe-to Bar
30 Burpee
20 Ring Dip
1000m Row

EMOM 5 minutes
5 @ 75%

Sunday, April 6, 2014

Monday, 7 April

4 rounds:
10 Sumo Deadlift High Pull (95/135#)
10 Squat Clean (95/135#)
10 Push Press (95/135#)
10 Back Squat (95/135#)

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

2 Attempts AMRAP Strict CTB Pull-up

1 Attempt AMRAP Kipping CTB Pull-up

Wednesday, April 2, 2014

Thursday, 3 April

100 Pull-ups
100 Push-ups
100 Sit ups
100 Air Squats

last completed 12 September 2013

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

Tuesday, April 1, 2014

Wednesday, 2 April

500m Row As Fast As Possible

21 - 15 - 9
Power Clean (95/135)
Air Squat Box Jump (20/24")

EMOM 8 minutes:
Back Squat