Tuesday, February 28, 2017



EMOM 12 - work up
Power clean

3 rounds NFT
30-40 Double unders
3-4 jumping bar muscle ups or 1-2 bar muscle ups
30 seconds handstand hold or max reps handstand push-ups

Monday, February 27, 2017



Hang power snatch
Hang snatch

Start light and work up, then

5 minutes to find today's 1 rm snatch or power snatch

10 minutes to find today's 5 rm Deadlift

3 rounds
10 Hollow rocks
10 strict Toes to bar or tuck ups
15 seconds hanging L-hold
There and back waiters walk

Sunday, February 26, 2017


Nice box jump, Chloe!

Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80%+ of 5 rm
3 tall box jumps

3 rounds
500 meter row
25 kettlebell swings
25 wall balls

Thursday, February 23, 2017


Tyler gets some big air!

CrossFit Open 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women 35-lb. dumbell and 20-in box

Time cap: 20 minutes

There will be skill work and warm-up, with some GHDs etc if time permits.

Wednesday, February 22, 2017


We will be doing the CrossFit Open workout on Friday for the next five weeks.  We will be scaling and modifying them as needed to make sure everyone gets a good training experience.  Stay tuned and be ready!

Bench press
Warm up in 3-4 sets
5 reps every 2:30 for 5 rounds with 80% of 5 rm ?
Keep it reasonable, just enough weight to be work.

Four rounds
8 pistols
15/12 calorie bike (or shuttle run)
8 wall balls
15/12 calorie row

Tuesday, February 21, 2017


Warm up in 3-4 sets
Every 2:30 for 5 rounds
5 Back squat or Front Squat 80% of 5 rm (or use Jan 23rd's 6 rm)

4 rounds
10/10 Lunge with one dumbbell overhead
8/8 Russian twists
6 Handstand pushups or DB push press

Monday, February 20, 2017


Snatch skill work warm-up

Snatch balance 2

10 power snatch (75/45)
30 double unders

10 squat snatch (75/45+)
30 double unders

Thursday, February 16, 2017


5 rounds rest as needed
10 Barbell bench press (work up, 5-10 pounds more than last set of 10)
8 each side dumbbell bent over row
30 seconds each side, side plank

4 rounds NFT
8  Turkish getups AHAP
10/15 evil wheels
6/8 chest to bar pull-ups

Wednesday, February 15, 2017


So cute!  

4 rounds - score total reps + calories
1 minutes 30 seconds each station, 30 seconds transition
Assault Bike
Hollow Rock/Turkish sit-up
Tire strike/Slam ball

Tuesday, February 14, 2017


Skill work to prepare, including ten minutes Burgener warmup, and clean and jerk practice

Crossfit Open Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

 In the next 6 minutes complete:
1-rep-max clean and jerk

Any questions, read more here.  https://games.crossfit.com/workouts/2015

Monday, February 13, 2017


We are trying a new afternoon class, 4:30 pm Tuesday so far.  Also, a new OnRamp is starting Tuesday morning at 7 AM.  You are welcome to drop in and try it.

6 rounds
6 dumbbell thrusters
6 hold plank & row DB, each side

10 minute EMOM
OHS or snatch balance
Work up
Start with 3 reps and as weight increases decrease reps

Ten minutes to work up to a heavy deadlift 5 rm

Saturday, February 11, 2017


We are starting a new OnRamp next week!  This one will be at 7 am Tuesday and Thursday plus optional Saturdays at 8 am for 5-6 weeks.  This is a great time to start your journey in CrossFit or get back on track.

Plus... we have a new class at 4:30 pm on Tuesday.  Perfect for teachers and anyone else who finishes work early.  Fill this class up and we will add more at 4:30 pm.

CrossFit Open is starting up on the 25th.  We will be doing the Open Workouts in class on Fridays and moving Bench Press to Thursdays for the five weeks of the Open..

5 rounds
12 Back squats or front squats, work up
30 double-unders

4 rounds or until cutoff
40 sit-ups
20 lunges with 45/25 plate overhead
4-6 strict pull-ups   Rx+ chest to bar

Thursday, February 9, 2017


Snatch balance!

We are going to revisit this workout from two weeks ago - add weight this time
5 rounds NFT
12 Barbell bench press - work up
8 each side dumbbell bent over row

5 rounds
30 seconds ninja rolls
30 seconds rest
30 seconds slamballs
30 seconds rest

Wednesday, February 8, 2017


Sumo deadlift high pull
5s up to a heavy set

3 rounds
1 minute rower or assault bike
15 knees to elbows or toes to bar
20 push-ups
1 minute plank

Tuesday, February 7, 2017


2 Split jerks
Work up

As many rounds as possible in ten minutes
10 hang power snatch (95/65 pounds)
10 bar over burpees
200 meter row

Monday, February 6, 2017


5 rounds
6 goblet squats
6 windmills, each side
6 burpees

Overhead Squat or Snatch balance
First 3, 3 reps
Next 4, 2 reps
Last 3, 1 rep


10 minutes to find a heavy

Sunday, February 5, 2017


Two brands with no gums, just coconut milk!

New OnRamp starts this week!  Time to sign up.

5 rounds
10 Back squats or front squats at 60-65% 1 rm
15 pull-ups
30 double-unders

3 rounds
10 hollow rocks
10 v-ups
10 second hollow hollow hold
20 supermans

Thursday, February 2, 2017


5 rounds
14 reps Bench press, use same weight as last week, working up

4 rounds
14 Russian kettlebell swings
12 Kettlebell front rack lunge (6 each)
10 Barbell rows
20 second ring hold

Wednesday, February 1, 2017


Skill work and mobility

Four rounds, one minute each station
Snatch (power snatch or split snatch OK today)
Cartwheels or rolls
Box jumps
MUs or dips