Monday, February 29, 2016


Row 500 meters
50 Abmat sit-ups
Row 1,000 meters
30 Abmat sit-ups
Row 2,000 meters
20 Abmat sit-ups

Rx+ GHD sit-ups 

Sunday, February 28, 2016




135-lb. clean and jerks, 30 reps 

Mobility and 

clean and jerk practice 

Thursday, February 25, 2016


Paul does a bar muscle up

CrossFit Open 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Official Scaled 

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Wednesday, February 24, 2016


Nice job Kahle!  Making good progress on the supreme mobility required for the overhead squat.

We will be doing the CrossFit Open WOD on Friday!  Scaled options will be offered of course, but it's sure to be a challenging test of fitness.

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb. 

If you don't have a bar muscle up, then do pull-ups and dips.

Tuesday, February 23, 2016



There will be a short metcon (metabolic conditioning) and some rope climbs, so bring your long socks and leg protection!

Overhead squat 10-5-3-1-1-1-3-5-10 reps 

Monday, February 22, 2016


5 rounds for reps of:
1 minute of 185/135-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

extra credit: clean 3's

Sunday, February 21, 2016


3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups

Extra credit: Bench 5s

Thursday, February 18, 2016


Mike and Mark feeling the burn!

Back squat 
5-5-5-5-5 reps

These are work sets.  Just like Wednesday's deadlift here your job is to do your warmup sets, then really hit these five sets with everything.

Wednesday, February 17, 2016


1514 calories per hour during FGB

10-round Tabata squat
Then, 3 attempts at max handstand hold 

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. 



Deadlift 3,3,3,3,3
Find your 3 rm.  These five sets should be heavy.

If you need to go lighter today, make these sets all the same and concentrate on your gymnastics skills and Extra Credit.

Monday, February 15, 2016



Whoohoo! Time for a benchmark.  Have fun and (if you are ready) rock it!

Fight Gone Bad!
3 rounds of:

Wall-ball shots, 20/14-lb. ball, 10-ft. target (reps)

Sumo deadlift high pulls, 75/55 lb. (reps)

Box jumps, 20-inch box (reps)

Push presses, 75/55 lb. (reps)

Row (calories)
In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Sunday, February 14, 2016


These knee sleeves go right over your shin guards (here Rx Smart Gear I think) and protect your calves from rope burns etc.

2 rounds for time of:

50 L pull-ups

50 AbMat sit-ups

Remember, it's only two rounds and scaling is always allowed, so we will just do our best!

Thursday, February 11, 2016



We are going to squeeze a lot of work into today's class, so don't be late!

3 rounds for time
95-lb. overhead squats, 21 reps

21 GHD sit-ups
Choose a weight that's manageable, this should be quick.

Back squat 
Work up to a heavyish set but not a 5rm.

Wednesday, February 10, 2016


Clarissa and Matt

Nice work with those rope climbs, especially the legless rope climbs!

Practice your hip-back extensions!  

21-15-9 reps for time of:

275-lb. deadlifts

Strict ring dips

Tuesday, February 9, 2016



5 rounds for time of:

25 v-ups
25 back extensions

1-2 rope climbs

Rx+ GHD sit-ups & Legless climbs, each rope climb should begin and end seated on the floor. 

Monday, February 8, 2016


Tabata push-ups

Row ten minutes
Bottom-to-bottom Tabata squats

Score reps and meters. 
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Sunday, February 7, 2016


Fun WOD Saturday - Annie Are You OK? From the wayback machine.

21-15-9 reps of:

Dumbbell thrusters

L pull-ups
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Score time, dumbbell load and type of pull-ups 

Thursday, February 4, 2016



Back squat 1,1,1
Deadlift   1,1,1

Optional Extra Credit: fifty slamballs

The second part of the CrossFit Total!  
After a thorough warm-up, three attempts and three attempts only to get a heavy one rep max of the back squat, then three attempts at the deadlift.  If you are not ready to do heavy singles because of illness, injury, or newness, you may do 3's.

Wednesday, February 3, 2016


John, Carissa, and Kellie team up on a long row.

Press 1-1-1
Warm up, then you get three attempts at a heavy single.

This will be done as part of the CrossFit Total: the Back Squat and Deadlift tomorrow.

A fun little finisher for a met-con.

Tuesday, February 2, 2016


Nice to put that hard-fought fitness to work for something practical occasionally, eh?

We will do a team 10,000 meter row today.  Teams of two will pick an interval and must stick with that interval for the whole WOD.  You may decide to switch every 100, 500, 1000 or other.

The Rx+ option is a flat-out row of 10,000 as fast as you can!

Tomorrow we will do part of the CrossFit Total: three attempts at a one rep max of the press.  Ideally this test is done in one day but since we have time constraints and must warmup, stretch, and cool down in an hour, we will split it up.  Friday we will test the squat and deadlift.

Monday, February 1, 2016



6 am class cancelled due to snow and road conditions!  
In case of class cancellation I will text and email any athlete who has reserved class - so please keep your contact information current and sign up for classes.

On an 8-minute running clock, perform 1 minute each of:



20-inch box jumps


Inverted burpees

Wall-ball shots, 20-lb. ball



Score total reps