Saturday 3/1/14

Those performing 14.1, be ready to GO @ 12 NOON!  Otherwise we will see you at 9AM!

"Fitness"
A.  Push Press 5 sets 5 reps
B.  20 Minutes
Odd:  Cals Row 10-20
Even:  Burpee 10-20

Friday 2/28/14

"If a leader doesn't convey passion and intensity then there will be no passion and intensity within the organization and they'll start to fall down and get depressed."-Colin Powell

Here. We. Go.

"14.1 Friday"
A.  Front squat 5 sets 5 reps
B.  14.1
10 minute AMRAP
30 Double Unders
15 Snatches 75/55

"14.1 Saturday"
A.  Front Squat 5 sets 5 reps
B.  3 rounds not for time:
30 double unders
15 snatches 75/55
C. 12 Mins
Odd:  10-20 Cals Row
Even:  10-20 Burpees

Thursday 2/27/14

"Change does not roll in on the wheels of inevitability, but comes through continuous struggle. And so we must straighten our backs and work for our freedom. A man can't ride you unless your back is bent."
"We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. When we discover this, we are less prone to hate our enemies."-Dr Martin Luther King Jr

"Fitness"
A.  Handstand Pratice
B.  Double Under Practice
C.  Pull Up Practice
D. "Surfer on Acid"
3 rounds for time:
Run 400
21 Burpees

"Sport"
A. Skillwork (Muscle ups!)
B. Mobility!

Wednesday 2/26/14

"Fatigue makes cowards of us all." -Vince Lombardi

"A little flattery will support a man through great fatigue."-James Monroe

"Fitness"
A. Deadlift 5 sets 5 reps
B. 3 rft
25 Kbs
25 wall balls


"Sport"
A. 2 Deadlift every 30s (10 mins) speed!
B. 5 sets:
Row 500
Rest 90s

Tuesday 2/25/14

“There is nothing better than a friend, unless it is a friend with chocolate.” Linda Grayson

"Fitness"
A1.  Strict Press 5 sets 5 reps
A2.  Strict Pull up 5 sets 5 reps
B.  20 min AMRAP (In teams of 2)
Row 300m
10 burpees

"Sport"
A.  Clean and Jerk Doubles
B1.  Strict Press 5 sets 3 reps
B2.  Strict pull ups 5 sets 5 reps
C.  3 RFT:
50 Double unders
15 Toes to bar
15 Handstand push ups

Monday 2/24/14

The "CrossFit Open" begins this week!  Get excited!  It's going to be a blast for all those signed up. The workout(s) for this week (and the remaining 4) will be released on Thursday(s), so we will have Friday to prep and Saturday to get after it. If for any reason you're unable to make the events hosted on Saturday, don't fret! you have until Monday evening to complete it.  Everyone signed up must have a certified judge count for them in order for your score to be validated.

The next 5 Saturday:
-Bring family, friends, food, drink, etc.

Things to remember going into this:

Have FUN!
-Remember that you're exercising.  This isn't a playoff game, and you're not going to win.

Strategize!
-We will be helping you guys based on your ability, but you want to have a game plan going into these workouts! Remember there are FIVE workouts. If you don't do so well on one, continue training and get after it on the others.  I wouldn't ever recommend repeating workouts unless you go into one completely unprepared or overexcited. This is not a 5 week deload phase!

 Go HAM!
-You've put in the work!  It's time to get after it.  Let's do work!

"Fitness"
A1. Backsquat 5 sets 5 reps
A2. Box jump step down 5 sets 10 reps
B. 15 minute AMRAP
5 Power Cleans
10 Toes to Bar
15 Wallballs

"Sport"
A. Snatch doubles (try not to go too heavy this week)
B. Back squat 5 sets 5 reps
C. 5 minute AMRAP
Burpee box jumps 24/20

Friday 2/21/14

"There are two kinds of people, those who do the work and those who take the credit. Try to be in the first group; there is less competition there."Indira Gandhi

Be sure to continually pray for Ashley Davis' mother who is in the hospital w pneumonia.

"Fitness"
A.  Front Squat 7 sets 3 reps
B.  For time:
Row 1k
30 overhead squats
20 shoulder to overhead
10 burpees


"Sport"
A.  Snatch balance 7x3
B. 21-15-9
Over head squat 95/65
Burpee over bar

-Try to spend 10-20 mins working on weaknesses.

Thursday 2/20/14

"Fitness"
A. Double Unders (Tabata)

B. EMOM X10
5-10 pull-ups

C. 5 rounds for time:
10 dead lifts
20 push-ups
30 sit-ups



"Sport"
"Open" skill work
-muscle ups, double Unders, box jumps, toes to bar, c2b pull-ups

Wednesday 2/19/14

Success consists of going from failure to failure without loss of enthusiasm.-Winston Churchill

"Fitness"
A. EMOM x10
3 hang cleans(full)
3 burpees

B. 1 min each for reps
Kb swing
Burpee box jump
Rest


"Sport"
A. Deadlift triple

B. For time:
Run 1600
50-40-30-20-10
Double unders
Sit-ups
Run 1600

Tuesday 2/18/14

“There is nothing better than a friend, unless it is a friend with chocolate.” -Linda Grayson

"Fitness"
A1. Push press 5 sets 5 reps
A2. Toes to bar 5 sets 10 reps

B. For time:
10-9-8-7-6-5-4-3-2-1
Push up
1-2-3-4-5-6-7-8-9-10
Pull up

C. Cash out 100 abmat sit-ups



"Sport"
A. Hang clean and jerk

B1. Strict press 5x5
B2. Strict pull-up 5x5

C. For time.:
21-15-9
Toes to bar
Box jump
Row cals

Monday 2/17/14

"The best preparation for good work tomorrow is to do good work today."

The open is less than 2 weeks away! Be sure to sign up! Get your diet and sleep dialed in!

Class w the most signees will be treated to a phenomenal brunch w 2 of the greatest coaches in town. Don't miss out!

"Fitness"
A.
Backsquat 4 sets 6 reps

B.
3 sets
Max reps burpees 30s
Rest 30s

C.
20 min AMRAP
20 wallballs
Run 400m


"Sport"
A.
High hang snatch (work to tough single)

B.
Backsquat 6 sets 4 reps

C.
10 min AMRAP
50 bar facing burpees
30 power cleans135/95
30 c2b pull-ups

Friday 1/14/14

The hunger for love is much more difficult to remove than the hunger for bread.  ~Mother Teresa

"Fitness"
A.
Front squat 7 sets 3 reps (climbing)

B.
20 minute AMRAP
10 deadlift
10 wall balls
10 toes to bar
10 double unders



"Sports"
A.
Front squat 7 sets 3 reps

B.
For time:
21 Thrusters
9 BarMuscle ups
15 Thrusters
7 Bar muscle ups
9 thrusters
5 bar muscle ups

Snow days 2/12-2/14

Warm Up
-30 opposite arm/leg reaches
-30 Vs & Ts
-World's Greatest
-Collect 2 mins in the bottom of an air squat

WOD (option 1)
5 rft
20 push ups (hand release)
30 situps (use rolled towel for lumbar support)
40 air squats

(option 2)
Every 30s x10 mins
5-7 burpees

Cool down
-Couch stretch 2-3 mins each side
-Collect 5 mins total in bottom of air squat
-Glass of wine

HAVE FUN W IT!


Optional Cash out!

Build a snow man for time! Send us results!

Tuesday 2/11/14

Sometimes the heart sees what is invisible to the eye.

"Fitness"
A.
Strict press 5sets 5 reps
Pull-ups 5 sets 10 reps

B.
15 min EMOM
5 power cleans
5 burpees


"Sport"
A.
2 cleans (below knee) + 1 jerk

B.
10 mins muscle up practice

C.
3 rounds
1 min me
Kbs
Handstand push-up
Burpee box jump
Rest

1/10/14

Humility is not thinking less of yourself, it's thinking of yourself less.

"Fitness"

A. 

Back squat 6 sets 6 reps

B.
6 min AMRAP
5 thrusters
10 pull-ups

Rest 2 mins

6 min AMRAP
20 kb swings
30 walking lunges

Rest 2 mins

6 min AMRAP
20 push ups
30 sit-ups


"Sport"
A. Snatch double (below knee)

B.
Backsquat 6 sets 4 reps

C.
"Jackie"
Row 1k/Run 800m
50 thrusters 45/35
30 pull-ups

Friday 1/7/14

“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.”-Mark Twain

"Fitness"
A.
Front squat 7 sets 3 reps

B.
3 sets for max reps
60 s ground 2 overhead
Rest 60s

C. 3rft
Run 400
20 abmat sit-ups



"Sport"
A.
Push jerk (work to tough single)

B.
21-15-9
Power clean 135/95
Pull-up chest to bar

Thursday 2/6/14

"By the skillful and sustained use of propaganda, one can make a people see even heaven as hell or an extremely wretched life as paradise."-Adolf Hitler

"Fitness"
A.
Tabata row or Airdyne (8 mins)

B.
5 sets for quality
5 strict press
10 strict pull-ups

C.
8 min AMRAP
10 wallballs
10 push up (hand release)


"Sport"
"Open" skill work

Wednesday 2/5/14

"Fitness"

A. 

Deadlift 5 sets 5 reps (climbing)

-complete 10 toes to bar after each set

B. 

3 rft:

30 kb swing 

40 abmat sit-ups

50 double unders

"Sport"

A. 

Deadlift @42x1 (triples)

B. 

6 min AMRAP

10 overhead squats 135/95

10 toes to bar 

Tuesday 2/4/14

“Numbing the pain for a while will make it worse when you finally feel it."-JK Rowling

"Fitness"
A.
Death by push press and burpees
1 push, 1 burpee minute 1
2 push press, 2 burpees minute 2
3 push press, 3 burpees minute 3
So on....

B.
For time:
Row 1k


"Sport"
A.
3 pos clean(hip, knee, floor) + 1 jerk

B.
AMRAP 3
30 burpees
Max power snatch
Rest 2 mins
3 min AMRAP (clock gets to 5)
30 burpees
Max toes to bar
Rest 2 mins
3 min AMRAP(10)
30 burpees
Max handstand push-ups

Monday 2/3/14

How about that dog and horse commercial though.....

"Fitness"
A.
Back squat 5 sets 8 reps

B.
15 minute AMRAP
5 thrusters
10 pull-ups
Run 400m


"Sport"
A.
3 position snatch (hip, knee, floor)

B.
Backsquat 5sets 3 reps

C.
For time:
Row 500m
20 thrusters
40 pull ups
80 double unders
Run 400m