Wednesday, February 28, 2018

Thursday, 1 March


Open Gym : Active Recovery : Skill Work day!

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

Suggested skill work:
Chest to bar pull-ups
Bar and Ring muscle-ups
Pistols

Row 2 x 1500m
Roll 5 minutes between rows


Tuesday, February 27, 2018

Wednesday, 28 February


6 sprint rounds:
9 Power Snatch (75/55)
12 Box Jumps (20/24")
6 HSPU
1 min rest


Monday, February 26, 2018

Tuesday, 27 February


3 rounds:
400m Run
20 KBS (1/1.5pd.)
20 Goblet Squat 
200m Farmers Carry


Monday, 26 February


CrossFit Open 18.1

20 minute AMRAP
8 Toe to Bar
10 DB Hang Clean and Jerk (5 each arm - 35/50#)
12/14 Calorie Row

Monday, February 19, 2018

Tuesday, 20 February


1RM Deadlift

1 Mile Row for Time

Athlete can choose which to do first. This is the last gym benchmark until after the CrossFit Open!

Sunday, February 18, 2018

Monday, 19 February


Monday, 19 February

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


CrossFit Open!


It's time again for the annual CrossFit Open! A few notes about the gym schedule during this CRAZY time :-)

On Mondays, Fridays, and Saturdays, the gym will be completing the CrossFit Open WOD. If you are registered for the Open, you will need to reserve a time slot in Wodify to complete your workout.
If you are not registered for the Open, you are welcome to come in and do the WOD. We will work around the competing athletes to ensure you can still get a workout. 

Tuesdays and Wednesdays will be regular gym programming.

Thursdays will be active recovery days. I will program some suggested active recovery work, but the gym will be open for additional skill/recovery work as well. On Thursday evenings at 8pm, CrossFit will reveal the Open WOD. We will gather at the gym to watch the reveal and cheer on some of our athletes as they complete the WOD! 

The CrossFit Open lasts 5 weeks and is admittedly quite disruptive to the regular gym schedule. It's a TON of fun, though! We hope you participate, cheer, and just enjoy the camaraderie that comes from this sport of fitness that we love!

Friday, February 16, 2018

Saturday, 17 February



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


Wednesday, February 14, 2018

Thursday, 15 February


1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
4 rounds:
5 HSPU
15 Wall Ball (14/20 to 10')
5 Deadlift (225/315#)


Tuesday, February 13, 2018

Happy Valentine's Day!


"Grace"
30 Clean and Jerk (95/135#)

Monday, February 12, 2018

Tuesday, 13 February


Deadlift (5 - 5 - 3  - 3 - 1)
Metcon (AMRAP - Rounds and Reps)
8 minute AMRAP
15 Box jump (20/24")
20 Tuck-up
25 Double Under

2 minute rest

6 minute AMRAP
15 KBS (1.5/2pd)
15 Goblet Squat
4 TGU (2 each arm)


Sunday, February 11, 2018

Monday, 12 February


CrossFit Games Open 13.5 (AMRAP - Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups

If 90+ reps are performed, this becomes an 8-Minute AMRAP.

If 180+ reps are performed, this becomes a 12-Minute AMRAP.

continuing until you do not complete 90 reps.
If you do not make it past the first 4 minutes, rest 10 minutes and try again!