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Friday March 14, 2014

Posted by on Mar 13, 2014 in Blog |

ALL LEVELS – adjustments made in class EMOM: 30 minutes, alternating movements 10 DB Floor to OvH (25/35) (30/40) 10 Pistols 2 Rope Climbs (sub 8 seated ring pulls/8 switch grip pull-ups, etc) Finisher: 3×5 Windmills CrossFit Open:  Head on over to the North Room on Friday nights at 5pm to cheer on your fellow CrossFitters who are competing!  This week is 14.3.  Check out the CrossFit Games site for all information. ARP Wave Neurological Therapy:  Tyler K. will be holding a short seminar on Saturday, March 29th at 10:15am for those who are interested in learning more about...

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Thursday March 13, 2014

Posted by on Mar 12, 2014 in Blog |

ALL LEVELS: (Adjust weight as needed) Reverse Hypers 20-20-20-20 Double KB Front Squats 10-10-10-10 Heavy Ball Slams 12-12-12-12 Warm up deadlift. “DIANE” 21-15-9 Deadlift (185/123) (225/153) HSPU (Sub strict BB press) Tyler K., who will be offering ARP Wave Neurological Therapy at the gym 2x/week will be holding a free seminar about this on Saturday, March 29th at 10:15 (after morning classes).  Several people from the gym are receiving this therapy, and if you’d like to learn more, please RSVP at the front...

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Wednesday March 11, 2014

Posted by on Mar 11, 2014 in Blog |

Class will split up.  Each of you start at either A1 or B1.  When you are finished, switch.  Then you will go to A2 or B2.  When you are finished, switch.  Clock will run continuously.  When you are at your AMRAPs, simply start at the beginning of a minute on your own.  Find a partner to switch your rowing with as needed. Accommodations made in class. A1. 1 x 2000m Row A2. 1 x 1000m Row B1. 7 minute AMRAP: 10 OvH Walking Lunge 10 Push-ups B2. 4 min AMRAP: 7 Pull-ups 10 Squat Jumps Finisher:  3 x 3 Windmills each side Congrats to our private client, Meredith, who has been specifically...

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Tuesday March 11, 2014

Posted by on Mar 10, 2014 in Blog |

FUNDAMENTALS Power Clean Technique and position work. Move up as needed during your practice. WOD: 40-30-20-10-5 KB Swing (sub KB Deadlift) Single Unders/Speed Jumps Finisher: KB Clean 4×3 each side, work up in weight if technique is sound. FITNESS Power Clean – Heavy 1 WOD: 50-40-30-20-10 (20/16) KB Swing OvH (sub Russian) DU/Speed Jumps Finisher: KB Clean 4×3 each side, work up in weight. PERFORMANCE Power Clean – Heavy 1 50-40-30-20-10 (22/18) KB Swing OvH DU Finisher: KB Clean 4×3 each side,...

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Monday March 10, 2014

Posted by on Mar 9, 2014 in Blog |

FUNDAMENTALS Thruster: Challenging 5 EMOM: 24 minutes (25 seconds of work. 35 seconds of rest. From the floor.) Front Squat Push Press Sit-ups FITNESS Thruster: Heavy 2 EMOM: 24 minutes (25 seconds of work, 35 seconds of rest. From the floor.) Front Squats (115/73) Push Press (same) Hollow Rocks PERFORMANCE Thruster: Heavy 2 EMOM: 24 minutes (25 seconds of work, 35 seconds of rest. From the floor.) Front Squats (135/93) Push-Press (same) Hollow Rocks ADVANCED CLASS: Warm up back squat. 12-10-8-6-4-2 Back Squat (increasing the weight each set) 5-5-5-4-4-4-4 Weighted Chin-ups Rest. Then...

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Friday March 7, 2014

Posted by on Mar 6, 2014 in Blog |

OPEN WOD 14.1 Warm-up and review of power snatch. FUNDAMENTALS DB Snatch 5-5-5-5-5/Each Side Seated Ring Pulls 6-6-6-6-6 10min AMRAP: 50 Single Unders 8 (Mid Shin)>(Take off)>(Pockets) to hang power snatch Finisher:  3 x 1 minute plank hold on floor FITNESS DB Snatch 5-5-5-5-5/Each side Switch Grip Pull Ups (strict) 6-6-6-6-6 10 min AMRAP 30 Double Unders/30 Speed Jumps 15 Power Snatch (65/43) Finisher: 50 Ring Roll-outs PERFORMANCE DB Snatch 5-5-5-5-5/Each side Switch Grip Pull-ups (weighted) 6-6-6-6-6 10min AMRAP: 30 DU 15 Power Snatch (75/53) Finisher: 50 Ring...

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