Tuesday, February 28, 2017

Wednesday, 1 March


5 rounds:
6 Power Clean (105/155#)
4 Shoulder to OH
40 Double Under
15 Tuck Ups/ GHD Sit-ups**


** Complete 3 rounds of Tuck-ups and 2 rounds of GHD sit-ups.  Athlete's choice which rounds are which!

Tuesday, 28 February


Squat Clean
5 - 5 - 3 - 3 -1


4 x 400m Run
rest equal to your run time

Sunday, February 26, 2017

Monday, 27 February


More CF Open heats!  Check Wodify to see the avaible heat times.

If you are not registered for the Open but still want to do the workout, come on in!  


Friday, February 24, 2017

Saturday, 25 February



More CF Open heats!  Check Wodify to see the avaible heat times. 

If you are not registered for the Open but still want to do the workout, come on in!  


Thursday, February 23, 2017

Friday, 24 February


First Day of CF Open Heats

Check the heat schedule for Friday, Saturday, and Monday on Wodify.  If you are registered for the Open, make sure you reserve your heat spot on Wodify. You will need a reserved spot to make sure that your score gets recorded and validated.

Wednesday, February 22, 2017

Thursday, 23 February


Active Recovery Day
If you would like to make up Grace, Fran, or 1RM Deadlift, go for it!

Warm-up
Work through 50 air squats, 30 pass-thru lunges, 25 ring rows, and 25 push-ups.  Rest and/or stretch as needed

2 x 2000m Row
Roll for at least 5 minutes between rows


Tuesday, February 21, 2017

Wednesday, 22 February


Fran (Time)
21-15-9  
Thrusters, 95# / 65#  
Pull-ups
Last completed 17 NOV


Monday, February 20, 2017

Tuesday, 21 February


3 rounds:
16 Pistols (alternating)
16 1-arm OH Lunge (35/50#)
16 Box Jump (24/30")
16 OH Sit-up (35/50#)

Sunday, February 19, 2017

Monday, 20 February


1 mile row for time

1RM Deadlift

You choose which to complete first!
Both found last on 17 October.

Friday, February 17, 2017

Saturday, 18 February



4 rds:
800m Run with 15 burpees at turnaround
2 rope climb
15 Ring Dips
25 KBS (1.5/2 pd)


Wednesday, February 15, 2017

Thursday, 16 February


Thruster:

21 - 15 - 9 @ "Fran" weight (65/95#)
1 minute rest between sets

4 rounds:
5 Muscle Up

15 Wall Ball (14/20 to 10')
5 Deadlift (225/315#)


Help us Paint this weekend!


We'll be painting the gym Saturday and Sunday, 18 and 19 February.

Bring a paint roller and/or paint brush and step ladder, and come help!  The gym will be ordering pizza on Saturday afternoon for all workers.

We WILL have our Saturday morning WOD at 10am, although anyone who wants to start painting right away is more than welcome :-)

Tuesday, February 14, 2017

Wednesday, 15 February


Back Squat
5 - 5 - 3 - 3 - 1


10 minute AMRAP
20 Box jump (20/24")
20 tuck-up
20 calorie row
2 minute rest
6 minute AMRAP
15 KBS (1.5/2pd)
15 Goblet Squat
4 TGU (2 each arm)


Monday, February 13, 2017

Happy Valentine's Day!


It is Phalanx CrossFit tradition to celebrate Valentine's Day by completing "Grace."


30 Clean and Jerk (95/135#)


last completed October 24, 2016.

Sunday, February 12, 2017

Monday, 13 February


10 minutes handstand work


Already proficient?  See if you can get a 1-arm hold against the wall and/or a 20ft handstand walk.


3 Rounds:
15 Slam Ball (20/30#)
20 Push-up
40 DU
400m Run
rest one minute between rounds

Friday, February 10, 2017

Saturday, 11 February


Crazy 8s (Time)
8 Rounds:
8 KBS (1.5/2pd)
8 Med Ball Cleans (14/20#)
8 Burpee
8 Wall Ball (14/20# to 10')
8 Toe to Bar
8 Power Clean (65/95#)
8 Strict Press (65/95#)
8 Pull-ups
Partner WOD.  You rest while partner works. Each partner completes all reps

Wednesday, February 8, 2017

Thursday, 9 February


Squat Snatch 
1RM
Last found 13 October
5k Row (Time)
Max Effort 5k Row


Tuesday, February 7, 2017

Wednesday, 8 February


Skill:
Clean and Jerk 5 x 5
Grace weight, rest one minute between sets

WOD:
4 rounds
50 double under
8 HSPU
20 DB Snatch (35/50#)

Monday, February 6, 2017

Tuesday, 7 February


"Cindy"
20 min AMRAP
5 pullups
10 pushups
15 air squats


last completed 16 August

Sign into your WODIFY account and start building your profile!


As you build your athlete profile, there are several things you'll need to do.


1) Enter your payment information. We're happy to announce that we can now set up bank drafts for payment.  (this one's mandatory, folks!)
2) Sign the digital waiver (also mandatory)
3) Add your profile picture
4) Update all personal information (birthday, address, phone number, emergency contact, etc...)
5) Start logging your PRs!


Let us know if you have any questions.





Sunday, February 5, 2017

Monday, 6 February


10 minutes Power Snatch Work
Work to a heavy single

CrossFit Open 15.1a
9 minute AMRAP
15 Toe to Bar
10 Deadlift (75/115#)
5 Power Snatch (75/115#)

UPDATE YOUR EMAIL ADDRESS FOR WODIFY!


Phalanx Members: Beginning next week, we are implementing Wodify.com for all membership tracking! Wodify is an awesome website and app where you can document your daily results and PRs, manage your payment information, and keep in touch with your coaches and fellow gym members.  

THIS MONDAY, ALL MEMBERS SHOULD RECEIVE AN EMAIL FROM WODIFY WITH LOGIN INFORMATION. If you do not receive this email, then we don't have a correct address for you. Please contact Tammy at phalanxtammy@gmail.com with a good email address so we can get you access to the system. All members will need a Wodify account to maintain a current membership.  

This awesome service is free to Phalanx members. Let's get on board!

Friday, February 3, 2017

Saturday, 4 February



"Ship"
9 rounds of:
7 Squat Clean (135/185#)
8 Burpee Box Jump (30/36")

Last completed 18 January, 2016

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008, by a roadside bomb in Kandahar province, Afghanistan.

posted on crossfit.com on 24 July 2010 


Wednesday, February 1, 2017

Thursday, 2 February


EMOM
1 Squat Snatch (105/155#)
1 Muscle Up

Increase one rep/exercise every minute

When you can no longer complete reps within the minute, finish your current round and run 800m