Monday, December 30, 2013

Tuesday- let's fill up the gym

Blake and Trent

There is only one class tomorrow because of New Year's Eve.  So if you can make it at 9:30 will squeeze you in - and the WOD may change if needed.

Power clean 5×3 @ 80% or heavy – ish

OTM 15 minutes
Snatch or clean 2 reps @90%
Box jump 3 reps @90%

Sunday, December 29, 2013


Back Squat 5×3 (1 to 5 pounds to last week)

Amrap 12 minutes
8 toes to bar
8 box jumps
12 kettlebell swings
1 bear crawl

Friday, December 27, 2013


Fun times at nine am.  Two 8 minute partner WODs.

Come visit for a beginner WOD at 10:15 am.  All people welcome; couch potatoes or armchair athletes.

Thursday, December 26, 2013


 Wow, Google+ awesomizer, you've really outdone yourself this time.

Bench press 3x5 
3 sets of 5, add some weight

30 clean and "jerks"*
* shoulder to overhead

Extra credit: 2000 meter row

Wednesday, December 25, 2013


Please note the evening class is at 5:30 only- Friday 6:30 pm only.

1rm clean and split jerk 
share bar as needed

8 minutes Tabata fun
Each exercise for 20 sec, rest 10 sec, then onto next without dropping the bar, four rounds
Barbell Reverse lunges
Hang cleans
Barbell row

Monday, December 23, 2013


The gym is closed until Thursday so coaches can spend some time with family.  This is a good chance for you to have a good time and do fun things you don't normally do.

We will be doing some testing after the New Year - rest while you can!

Sunday, December 22, 2013


Buy this tshirt here.

We are going to be doing some testing after the new year.  Be ready!

Back Squat 5×3 (+1 to 5 pounds to last week)

3 x 1 minute on 1 minute off
-Max Rep Shoulder to Overhead (95/65)
-Calorie Row
-Push Ups

Friday, December 20, 2013


Come on in at nine am for a fun holiday workout. Get some WOD on so you are ready to eat yummy Solstice, Pancha Ganapati, Yule, Kwanzaa, Festivus, etc, and/or Christmas feasts.  It certainly is a busy holiday!

(We will have some classes on Monday, too.  But none on Tuesday or Wednesday.)

Thursday, December 19, 2013


Bench press 4×4

10 rounds
5 thrusters(115/75)
7 bar over burpees
5 chin ups


Showing community spirit at 9:30 am!

Front Squat 6×3 @ 5rm from 11/21

5 rounds
:40 Max Reps-Single Arm Db/Kb Snatch (Right Arm)
:20 Rest
:40 Max Reps -Single Arm Db/Kb Snatch (Left Arm)
:20 Rest
:40 Max Rep – T-2-B
:20 Rest

500m Row- Max Effort for Time
Let's see some of that community - your fellow athletes are going to need your encouragement on this.

Tuesday, December 17, 2013


EMOTM 12 minutes
1 snatch high pull (use weight that is challenging but can be done consistently)
2 hang power snatch
5 rounds
15 Lateral Step Russian KBS
20 Hollow Rocks

Holiday schedules

Please note we have a limited schedule over the holidays.  So many people are leaving town...  Please check the schedule and reserve class; if class is full get on the waiting list and we can squeeze you in.

We need your energy - come in and encourage your teammates to get a good WOD on!

Monday, December 16, 2013


Deadlift time again!

Deadlift 5rm (+1 to 5 pounds to last week)
800m row
Ball slam
Box jump
Then 800m row

Sunday, December 15, 2013


Please be careful with the rowers, guys.  The computers can be damaged by raising the rower up and banging the monitor on plates or the door or whatever.  The monitor is the most delicate and also most expensive part of the rower.  One of the rowers met an untimely demise.  Check out this sad, sad photo.

Back squat 5×3 (add 1-5 pounds to last week)
*work on speed out of the hole

Amrap 12 minutes
7 wall balls
5 chin ups
7 true push ups
250 m row

Thursday, December 12, 2013


Bench 4x4

5 rounds
10 shoulder to overhead (95/65)
10 dips
10 evil wheels
Bear crawl there and back


Something fun!  No cherry picking today.

Tuesday, December 10, 2013


Happy Birthday Maya!  And a PR dead lift for you!

Press 3rm

5 Rounds
7 Push Press/ Push Jerks (*80% of Press)
14 Burpee to step up
21 KBS

Monday, December 9, 2013


Remember, if you are having a hella stressed out December, you control the intensity of your Crossfit workout.  You can decide to scale reps, you can scale rounds, you can scale weight, you can "forget" to count rounds if you need to.  You have have been working pretty hard for months now so have a little fun this month.  You can give yourself permission to goof off a bit.  Keep working out and keep being sensible about your food most of the time -- you will be fine.  And ready to rock in January!

3rm Deadlift (drop and reset between each rep)

12 min amrap
4 hang power cleans
8 V ups/ Toes to bar (alt every other round )
12 lateral bar over hops

Sunday, December 8, 2013


Back Squat 3×5 (add 1-5 pounds to last week)

7 rounds
10 Overhead weighted lunge (#45-55/#25-35)
5 weighted chin ups
10 Push ups

Friday, December 6, 2013


Bench Press 4×4 (+1 to 5 pounds to last week)

5 rounds
10 Push Press (95+, 65+)
10 Front Rack Lunge*
*same weight as PP, 5 each leg
50 Single arm dumbbell Power Snatch (50/30)*
*Switch as needed

Time is complete once you have finished both

Thursday, December 5, 2013


Front Squat 5rm

Amrap 6 minutes.. Rest 2 minutes… then Amrap 6 minutes
8 V-Ups
8 Chin-Ups
8 Single arm dumbbell thrusters (4 Each Side)

Tuesday, December 3, 2013


Warm Up: Agility Ladder, or quick feet

Row 6×200 (90%)

Pair up on the rowers if needed.

5 rounds of each
:40work :20rest
Ball slam
Russian Twists (1 rep = both sides)
*Score is total
*use FGB timer

Monday, December 2, 2013


Power clean 5×3
(Around 75-85% of 1rm)

7 rounds
7 toes to bar
7 box jump with step down



Back squat 3×5 add 2 to 5 pounds to last week

3 Rounds
3 min AMRAP
-10 kettlebell swings
-10 goblet squat
1 minute rest is completed as plank hold

Thursday, November 28, 2013


We sure had nice weather on Wednesday!  I love it when we can open up the big doors and spill out into the sun.

Bench Press 4×4 (add 2-5 lbs)

15min Amrap
7 T-2-B
10 tire strikes (Each Side)
Row 250 m

If we get a big group at noon we will modify the WOD as needed. So far there have been no comments on the blog asking for an evening class, so I am assuming your Friday consists of camping in line at retailers or live-tweeting your travel delays.

There is a class at noon Friday and one on Saturday at nine as usual. If you missed a lift you can make it up and do a WOD on Sunday at 2 pm. Next week is a normal schedule.

Tuesday, November 26, 2013


Weighted lunge 10rm (5 each leg)

4 rounds
5 FS (75%-80% of last weeks 3rm)
10 bar over burpees
10 Russian twist (a twist to R AND L= 1rep)
250m row

Monday, November 25, 2013


Say no to the Monday blues - get your WOD on and everything else will be easy by comparison!
Nice pull-ups, by the way; more and more athletes are getting the kip.

The schedules a bit different this week.  There is one holiday class on Thanksgiving - at nine am.  Friday also has a limited schedule - a class at noon.  I am assuming everyone will be out of town or shopping on Friday as usual?  Please comment if you want an evening class (bench press) and whether 5:30 or 6:30.
Regular schedule Saturday and next week.

Hang Clean 1rm
AMRAP 12 minutes
4 Deadlifts (80% of last 5rm)
8 Ball Slams
24 Double Unders (or 10 Attempts)


Back Squat 3×5 (+2-5 
pounds to last week)

Goblet Squat (with kettlebell, AHAP)
Pull Ups
Push Ups

Thursday, November 21, 2013


Kym moves some weight!

There is a midday OnRamp in December, and another evening OnRamp in January. If you are interested in joining the gym, sign up now!

We have a nine am class on Thanksgiving; make plans to get your WOD on before you fill up with pie.

Bench Press 4×4 (+1 to5 pounds to last week, if you failed subtract 10 pounds from last week)

Wall Ball
Toes to bar
Dumbbell Snatch (alt hands per rep)

Wednesday, November 20, 2013


Teens working on handstands!

Front Squat 3RM

10 Rounds
2 Heavy thrusters
5 Chin ups (strict and/or weighted to scale up)
10 Ball slams (6 if using 60lb+ dball)

Tuesday, November 19, 2013


Mobility and Sprint work
TABATA :20/:10 
8 Rounds each, finish one before moving on
Tire Strikes
Parallette push ups
V Ups
Banded pull downs

Monday, November 18, 2013


Power Clean 3rm (+ 1 to 2 pounds from last time)

4 Rounds
20 Kettlebell Goblet Lunges (10 R / 10 L)
15 Kettlebell Swings
1:00 Lateral Pillar Hold (:30Left :30 Right)

Extra Credito: 60 Evil Wheels

Sunday, November 17, 2013


Back Squat 3×5 (add weight from last week)
400m Row
45 DB Thruster
45 Pull ups
45 Burpees
400m Row

Thursday, November 14, 2013


Bench Press 4×4

30 Clean and jerk 135/95 pounds

Wednesday, November 13, 2013


Front Rack Barbell Lunge 10, 10,10,10 (5R/5L)
*Increase load each set
8 Rounds
1 Snatch or Power Snatch to OHS – Heavier than yesterday
3 Triple Bar Over Burpee  (3 lateral hops over bar per burpee)
Rest :30 between rounds

Tuesday, November 12, 2013


EMOM for 10 Minutes
Snatch High Pull to Hang Power Snatch to OHS @ 70% (Use manageable weight)
AMRAP 15 minutes
10 Push Ups
5 Pull Ups
10 V-Ups

Monday, November 11, 2013


Deadlift 5RM (add some poundage)

10 Rounds for time
3 Strict chin ups
10 banded tricep pull down
20 double unders

Sunday, November 10, 2013


 Have you tried out the new competition bumper plates?  They are sweet - dead blow bounce and tight weight tolerances.

Back Squat 3 sets of 5, add weight
4 rounds, one minute each station
You have one minute to complete all reps so choose wisely!
20 Kettle bell swings
20 Box Jumps
20 Pull Ups
20 Russian Twist with DB
1 minute Rest between rounds

Thursday, November 7, 2013


Bench Press 3×5 (+1 to 5 pounds)

In Partners:
2 rounds
100 Pushups
75 Box Jumps
50 DB Snatches
25 HSPUs

Wednesday, November 6, 2013


Nice clean, Shesh!

Warm up skill – Mobility Calves and Hips/Glutes

Barbell Step Up @40% Back Squat 1rm, 4 sets of six

5 rounds
20 OH walking lunges 45/25
20 Burpees

Tuesday, November 5, 2013


There is indeed a nine thirty class today and a noon.  Come on in!

We have some cool new stuff: new racks that won't eat your fingers, new bumpers to fill your bar, a few new bars to take for a spin, a varity of slam balls to heave, and a few more benches for Friday bench fest. And a place to get those bumpers off the floor coming soon!  

Rowing drills
200m row X6

5-1 Wall Walks
5-1 Muscle ups (Bar or Rings depending on skill)
200 m row each round

So first round, 5 ww, 5 mu, and one row.
Second round, 4 ww, 4 mu, and one row.

Sub one chest to bar pull-up and one deep dip for each muscle up.

Monday, November 4, 2013


 Some epic thrusters

Warm up skill- DU prep

Power Clean 3rm

5 Rounds for Time

4 Deadlifts (Heavy/ Coach decides)
30 Double Unders (or 15 attempts)

Sunday, November 3, 2013


Check out the hip mobility on theses guys.  If you cover them from the chest down with your hand, they just look like they are standing up.  Their shoulders don't have to wrench back at at.  Maybe it's not your shoulders after all, but your hips!  
Next look at the way their wrists fall back - they are not in any way trying to keep the wrists straight and neither should you.

Back Squat 3×5 (add to last week)

4 Rounds
1 minute at each station
Ball slam
Pull up
Box jump

Thursday, October 31, 2013


Mike is lost in the jungle of bands!  

Please put your bands away, y'all, they don't put themselves away, they just call to the other bands to join them.

Bench press 4×4
add a couple pounds this week

DB bent over row 3 x 12-15

10 RFT:
5 Thrusters @ 75% of BW
10 Kettlebell swings (32/24)

Wednesday, October 30, 2013


One high, one good

Overhead squat 3rm or front squat 3rm
Hey, if your overhead squat is 45 pounds or so you can do both.

10 Rounds for Time:
3 power snatches
1 rope climb or 6 pullups
9 burpees

Tuesday, October 29, 2013


Skill: rowing drills

6X200 Meter Sprints as a group, rest between

10 minutes, complete:
Odd minutes: 1 reverse wall walkup + 10 hand-release pushups
Even minutes: 10 Pistols (5R/5L) *

*Sub bottom-up assisted pistols or 10 air squats if needed.  Heels down!


Fall is here!

Enjoy the new jump ropes!  They are Rx Ropes, Buff weight and will give you some nice feedback to  help hone your technique.  We got boring black handles, but they do make them in every color imaginable and some you wished you'd never seen.  Please keep these jump ropes inside - only use the old ropes outside.

Skill work: Kipping Work
Power Clean 3rm
6 Rounds For Time:
5 Hang Power Cleans
7 Box Jumps (30/24)
9 Toes to bar
*Use 80% of 3RM PC for HPC weight