Saturday, December 31, 2016

Monday, 2 January


Happy New Year!!


No morning classes today.


Evening Open Gym 4-7 pm. 

Friday, December 30, 2016

Saturday, 31 December



"The Seven"

Seven rounds of:

7 HSPU
7 Thruster (95/135#)
7 Knees to Elbows
7 Deadlift (185/245#)
7 Burpees
7 KB Swings (1.5/2pd)
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family, and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Posted on crossfit.com May 30, 2010 

Last completed 26 December 2015

Thursday, December 29, 2016

Friday, 30 December


No morning classes today.


Evening Open Gym 4-7pm. 

Wednesday, December 28, 2016

Thursday, 29 December


Buy in: 30 Calories on Airdyne


3 rounds:
6 Lateral OTB Burpees
3 OHS (95/135#)
4 Squat Clean and Jerk
5 Back Squat
6 Lateral OTB Burpees


Cash out: 30 Calories on Rower


Rest one minute after Airdyne and 1 minute after each round. 

Tuesday, December 27, 2016

Wednesday, 28 December


Complete:


1 mile run
60 Pull-up
200 Double Under
80 Box Jumps (20/24")


Break the work however you want.

Monday, December 26, 2016

Tuesday, 27 December



Back Squat
5 - 5 - 3 - 3 - 1


6 rounds:
30 sec AMRAP HSPU
30 sec AMRAP push-ups
30 sec AMRAP sit-up
30 sec AMRAP air-squat
1 min rest


Sunday, December 25, 2016

Monday, 26 December


Closed for morning classes.


Evening Open Gym 4-7 pm.


(Suggested WOD:  "Linda" a.k.a. 3 Bars of Death!) 

Friday, December 23, 2016

Saturday, 24 December


CLOSED  - Merry Christmas! 

Thursday, December 22, 2016

Friday, 23 December


Closed for morning classes.


Evening Open Gym 4-7pm

Wednesday, December 21, 2016

Thursday, 22 December


WOD:
"Helton"
3 rounds:
800m Run
30 Dumbbell Squat Cleans (35/50#)
30 Burpees

Last completed January 2nd, 2016

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

posted on crossfit.com 10SEP2010

Tuesday, December 20, 2016

Wednesday, 21 December


500m Row
4 rounds:
20 Wall Ball
15 Ring Dip
15 Pull-Up
20 Sit-up


Holiday Schedule


Phalanx CrossFit will be closed for a few classes surrounding the holidays.  Our schedule is:


Friday, 23 Dec:  Evening Hours ONLY (Open gym 4-7pm)
Saturday, 24 Dec: CLOSED
Monday, 26 Dec: Evening Hours ONLY (Open gym 4-7pm)


Friday, 30 Dec: Evening Hours ONLY (Open gym 4-7pm)
Saturday, 31 Dec: Group WOD 10am
Monday, 2 Jan:  Evening Hours ONLY (Open gym 4-7pm)


We will return to our regular schedule on Tuesday, 4 January.


Merry Christmas, Everyone! 

Monday, December 19, 2016

Tuesday, 20 December


5 Rounds:
AMRAP 1 minute Squat Clean and Jerk (135/185#)
1 minute rest


5 Rounds:
AMRAP 1 minute Burpee box jump (24/30")
1 minute rest


5 rounds:
AMRAP 1 minute 5 Deadlift (135/185#)
5 Pull-up
1 minute rest

Sunday, December 18, 2016

Monday, 19 December


1RM Thruster

21 - 15 - 9
Slam Ball
Toe to Bar
50 DU after each round

Friday, December 16, 2016

Saturday, 17 December


Christmas Party!

Join us for our annual "12 Days of Christmas" WOD followed by lunch and our wrapping party.

The gym will provide pulled pork, rolls, and BBQ sauce.  Bring a side or dessert to share!

If you have extra scissors and/or tape, please bring those to use for wrapping presents.  

Twelve Days of Christmas
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#) 

(complete exercises to the same pattern as "The 12 Days of Christmas" song)





Thursday, December 15, 2016

Wednesday, December 14, 2016

Thursday, 15 December


4 rounds:
10 TGU (1/ 1.5 pd)
200m Run
20 KBS
10 Box Jumps (24/30")




Tuesday, December 13, 2016

Wednesday, 14 December


10 - 9 - 8 ... 3 - 2 - 1
Unbroken Thruster (75/115#)
Toe to Bar
25 Double Under



Monday, December 12, 2016

Tuesday, 13 December


Fight Gone Bad!

3 rounds, with 1 minute rest between

AMRAP in 1 minute each of:
Row for calories
Wall Ball (14/20# to 10')
Sumo DL High Pull (55/75#)
Box Jump (20")
Push Press (55/75#)

Last completed 18 August

Sunday, December 11, 2016

Monday, 12 December


1 mile run for time

last completed 24 August

EMOM for 15 minutes
1 Power Snatch, 2 Squat Snatch (95/135#)




Saturday, December 10, 2016

Bring Angel Items ASAP!


Excellent work, Phalanx! As a gym, we were able to provide for 15 local families this season. Our awesome members adopted 32 angels, and the gym adopted the other 12 using your membership and donation money. We will also be able to provide family goody boxes for each family. 
Please bring all angel items to the gym by Monday! You can leave everything in the lobby for processing.
And don't forget our Christmas party is next Saturday, 17 December! We'll start at 10am in true Phalanx style with a holiday workout, and then we'll eat and wrap presents!
The gym will provide pulled pork, rolls, and BBQ sauce. Please bring a side or dessert to share. 
Please also bring scissors and/or tape to use for gift-wrapping :-) We're looking forward to it!


Friday, December 9, 2016

Saturday, 10 December


"Woehlke: 
3 rounds:
4 Jerks (135/185#)
5 Front Squat (135/185#)
6 Power Clean (135/185#)
40 Pull-up
50 Push-up
60 Sit-up
Rest 3 minutes between rounds.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.
He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Posted on crossfit.com March 29, 2016


Wednesday, December 7, 2016

Thursday, 8 December



"Mary"
AMRAP in 20 minutes:
5 HSPU
10 pistols
15 pullups

last completed 6 June


Tuesday, December 6, 2016

Wednesday, 7 December


1000m Row
4 rounds:
10 OHS (75/115#)
10 KBS (1.5/ 2 pd)
10 Slam Ball (20/30#)
Then:  800m Run


Monday, December 5, 2016

Tuesday, 6 December


21 - 15 - 9

Deadlift (225/315#)
Box Jump (24/30")

15 minute time cap


Sunday, December 4, 2016

Monday, 5 December



Back Squat
5 -5 - 3 - 3 - 1

5 Rounds
20 OH Lunge (25/45#)
30 Double Under
10 Squat Clean Thruster (65/95#)


Friday, December 2, 2016

Saturday, 3 December


"Don"
66 Deadlifts (115#)
66 Box jump (24")
66 KBS (1.5 pd)
66 Knee to elbow
66 Sit-ups
66 Pull-ups
66 Thrusters (55#)
66 Wall ball shots, (20# to 10')
66 Burpees
66 Double-unders

Optional scaled weights:
Deadlift 75#
Box Jump 20"
KBS 1pd
Thruster 35#
Wall Ball 14#

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

Last completed at Phalanx CrossFit on 5 December, 2015