Wednesday 5.18.2016

Know a college student home for summer? How about a recent High School graduate looking to stay fit before beginning freshman year? If so, have them contact us to learn about our summer rates!

Warm Up

General Warm Up (6:00)
Partner Up, 4x1:00 Rounds
1. Hand Tag
2. Calf Tag
3. Hand Tag
4. Calf Tag

Shoulder/Overhead Prep. (2:00)
3 Rounds:
10 Pass Throughs
8 Around The Worlds
6 Pike Push Ups (Increase Pikieness with each round)

Rope Climb Drills (10:00)
*See Coach

HSPU Drills (6-8:00)
*See Coach

WOD - Primary Focus

"High Sparrow"

AMRAP 15:00

10 HSPU
1 Rope Climb

Accessory Work - Secondary Focus

1. Tabata Flutter Kicks x 8 Rounds

2. Russian Twists 3x15 reps

3. Mobilize your body

Tuesday 5.17.2016

Suns out guns out!!! 

Warm Up

1. Group Warm Up
-Jumping Jacks x 25
-Front Jacks x 10
-Long Lunge w/ Twist x 8 (4 per side)
-Sit Back Side Lunges x 12 (6 per side)
-Speed Skater Twists x 10 (increasing speed/swing)
-Wide Leg Inch-worming Push Ups x 4
-Arm Circle x 10 per direction

2. Pull Up Prep
-Strict Kips
-Dynamic Kips
-Kip to Pull/Float
-Kipping Pull Ups + Descent
-Full Motion

3. Pre-WOD Run Drills

WOD - Primary Focus

"Eff Em El"

3 RFT:

400m Run
30 Burpees
20 Pull Ups

Accessory/Skill Work - Secondary Focus

1. GHD Sit Ups 3x15

2. Hip Extensions 3x15

3. Seated Iso Curls 3x10, per arm

Monday 5.16.2016

Safe to say you guys GOT AFTER IT on Friday!!

Warm Up

5:00 of Cone Drills
*See Coach

Front Squat Prep/Review (6:00)

Front Squat Loading - to WOD weight (7:00)

Double Under Prep/Review/Intruct (5:00)

WOD - Primary Focus

"Queen's Right"

For time:

50-40-30-20-10 Double Unders
10-8-6-4-2 Front Squats (185/125)

*First rep CAN be a squat clean

Accessory/Strength Work - Secondary Focus

1. Push Press 3-3-3-3, climbing

2. Turkish Get Up x 20 Reps, 10 per arm - heavy

3. Tabata V-Ups (weighted if able) x 8 rounds

Friday 5.13.2016

Easily one of the most energetic and positive people on this planet. 

Warm Up

5:00 of "Simon Says"
*See coach

Deadlift Prep/Review/Drill

WOD - Primary Focus

Against a 25:00 Clock...

Deadlift - 15:00 to establish a heavy set of 4

-Rest 4:00-

"Viper Venom"

AMRAP 6:00

4 Lateral Burpees
2 Deadlifts (315/215)

Skill/Accessory Work - Secondary Focus

Friday the 13th Challenge WOD

For time:

20 Calorie Airdyne
100' Sled Push (+135/+90)
20 Slam Balls (20#)
1 Rope Climb
20 Slam Balls (20#)
100' Sled Push
20 Calorie Airdyne

OR....

Make up some accessory/skill work you missed this week. 

Thursday 5.12.2016

Oh....

SNAP!!!!

Warm Up

5:00 Line Dill Wall Ball Relay

10:00 Thruster Prep/Drill

5:00 Box Jump Practice

3:00 Sit Up Work

WOD

"Straight Cash Homey"

For time:

Run 600m
30 Thruster (95/65)
30 Box Jumps (24/20)
30 GHD  / 40 Abmat Sit Ups
Run 400m
20 Thrusters (115/75)
20 Box Jumps (24/20)
20 GHD / 30 Abmat Sit Ups
Run 200m
10 Thrusters (135/95)
10 Box Jumps (24/20)
10 GHD / 20 Abmat Sit Ups

Wednesday 5.11.2016

Captivated audience. 

Warm Up

2 Rounds, led by coach:
7 Pass Thru's
7 PVC Press (wide grip, simulate hspu)
7 Pull Ups/Kips/Ring Rows
7 Push Ups/Pike Push Ups
7 KBS (you choose the weight)

WOD - Primary Focus

"Task Priority Nate"

10 RFT:

2 Muscle Ups
4 HSPU
6 KB Swings (70/53)

*See Coach for Scaling Options

Skill/Accessory Work - Secondary Focus

1. Split Jerk 5x2 @ 75-80% 1RM
*Work speed and positioning

2. Dumbbell/Kettlebell Rows 5-5-5-5, per arm

3. 2:00 Max Calorie Airdyne (ALL OUT!)

Tuesday 5.10.2016

6:30pm class cooling down after hitting "Dogma" yesterday.

Warm Up

10:00 General Warm Up
1. Circle Tag
2. PVC Direction Drills
3. Line Drills

Rowing Technique/Drills
-Legs Only
-Legs + Lean (No Arms)
-Full Motion + Return
-Cadence/Pacing

Running Drills
-Lean & Fall
-Heel to butt, knee forward (figure 4)
-Hand/elbow speed & Torso Angle

WOD - Primary Focus

"Boat Race"

Teams of two, 6 RFT (3 per partner):

500m Row
400m Run

*Partner 1 Row + Run, then rests while Partner 2 goes. 

Skill/Accessory Work - Secondary Focus

1. 3 Position Squat Snatch x 5 sets, climbing but not above 75% 1RM Snatch

2. EMOM x 10 x 5-10 Strict Ring Dips

3. Plank Holds x 4 rounds
:30 Front
:30 Right
:30 Left
:30 Rest

Monday 5.9.2016

Seb Fact #112: he's actually more comfortable walking on his hands than on his feet. 

Warm Up

Intro Air Squat
Bring Sally Up (Full Song)

Power Clean Prep (Barbell/PVC)

Double Under/Jump Rope Prep

WOD - Primary Focus

"Dogma"

3 RFT:

60 Double Unders
40 Air Squats
20 Power Cleans (115/75)

Skill/Strength Work - Secondary Focus

1. Front Squat 3-3-3, across

2. Single Arm Standing Dumbbell Press 5-5-5-5
*Focus on bracing and maintaining tight core.

3. C2B Pull Ups 7-7-7-7-7
*Work flow and consistency - Rest :30-1:00 between efforts-

Friday 5.6.2016

A little taste of things to come. #renovationsgalore

Warm Up

Tic Tac Toe (5:00)

Push Press Drill (PVC)

Burpee Box Jump Prep/Review

WOD - Primary Focus

A. Push Press - 10:00 to build to a heavy triple

B. "Valley Forged"

15-12-9-6-3 for time:

Burpee Box Jumps (24/20)
Push Press (115/75)

Cash Out - Secondary Focus

1. 3 Rounds:

:30 Airdyne/:15 Rest
:30 Slam Ball/:15 Rest
:30 Hip Extensions/:15 Rest

2. Barbell Side Bends 3x12, loaded

Thursday 5.5.2016

Warm Up

5:00 General Warm Up/Game - Coaches Choice

Air Squat Drill/Review
Push Up Drill/Review
Pull Up Drill/Review

WOD Prep
1 Round:
3 Pull Ups/Rows
6 Push Ups
9 Squats
-Rest 1:00-
1 Round:
5 Pull Ups/Row
7 Push Ups
9 Squats

WOD - Primary Focus

"Cindy"

AMRAP 20:00

5 Pull Ups
10 Push Ups
15 Air Squats

Cash Out/Accessory Work - Secondary Focus

1) 10 Alternating Tabata Sets of:
1. Front Plank Holds
2. Hollow Rocks

2) 20 TGU (heavy)

Wednesday 5.4.2016

Love what you do, do what you love. 6:30 class - you are awesome. 

*Quick Note:
-Going forward anything labelled "Primary Focus" will be the set workout/stimulus for our classes and their allowed hour windows. Hit these hard, at maximal effort, and reap the rewards.
-Anything labelled "Secondary Focus" is to be to be performed on your own/with others either before or after class - as long as it doesn't interfere with the classes that may be ongoing. 
Enjoy!

 

Warm Up

Pizza Party x 4:00
-Min 1 = 5 Burpees
-Min 2 = 5 KB Swings
-Min 3 = 5 Sit Ups
-Min 4 = 5 Kips

KB/DB Snatch - Intro/Practice

T2B Prep/Drill (Kip/Progressions/Scaling)

Double Unders - lots of them, dial them in

WOD - Primary Focus

"Bozo"

AMRAP 15:00

30 Double Unders
20 KB/DB Snatch (10 reps per arm, alternating)
10 T2B

*Coach will determine loading for KB/DB Snatch

Cash Out/Accessory Work - Secondary Focus

Bench Press 3-3-3-3-3, across

Lateral Delt Raises 5-5-5-5

Reverse Flies 7-7-7

Tuesday 5.3.2016

A week long overdue CONGRATULATIONS to our favorite Dancing Lady Debbie Tully and her INCREDIBLE finish in the 2016 CrossFit Games Masters Qualifier. Each year she works her ass off and shows the world that she's the real deal. Congratulations, Deb, we love you and are honored to be able to call you friend. 

Warm Up

Hungry Hungry Hippo
*See Coach

PVC/Barbell Drills (Hang Clean Specific)
-Muscle Clean
-Hang Muscle Clean
-High Hang Power Clean (foot work)
-Hang Power Clean (rebounding)

Barbell Loading - take a few minutes to add some weight to the bar and do sets of 10-7-5-5
*use this time to determine loading of the barbell for the WOD

Running Drills
*See Coach

WOD

A. "Fast & Snappy"

Complete for time:

400m Run
21 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans (135/95)
400m
9 Hang Power Cleans (135/95)

B. Gymnastics Work - Pick your poison
 EMOM x 10 x minus 2 sets of:
Odds: Pull Ups (strict/kipping/butterfly/C2B)
Evens: Ring Dips (Strict/Kipping)
*Minus 2 Set means if you were to do a max effort set and fail on rep 15, you perform 13 reps here each round and try to remain consistent on that number. 

C. Class Cool Down/Mobility/Additional Skill/Accessory Work (See Coach)

Monday 5.2.2016

Awesome weekend full of new knowledge and insight. Get ready for some fun changes and improvements!

Warm Up

Line Drill Relay
-Butt Kicks
-High Skips
-Shuffle
-Karaoke
*One member executes line drills while others hold bottom of a squat

Mobility
-Hip/Hammy on Box
-Thoracic Smash

Back Squat Prep/Review/Drill

Workout

A. Back Squat - 20:00 to build to a heavy single

B. Complete Each for time:

Row 1K
-Rest 4:00-
Row 500m

C. L-Sit Holds x 2:00

Friday 4.29.2016

Kelly and Steve showing some skillz on the golf course. 

Warm Up

Run/Bike/Row x 3:00
+ 
Agility Drills
+ 
Group Mobility

Overhead Squat Review

Individual Mobility

WOD

A. Overhead SquatE2M x 5 sets x 2 Reps, climbing

B. "Lidocaine"

For time:

40-30-20 - Double Unders
20-15-10 - OHS (75/55)
20-15-10 - Box Jumps (24/20)
20-15-10 - T2B

C. 3 Rounds, at own pace:

25 Calorie Airdyne
20 Slam Balls
15 Dumbbell/KB Bench Press

Thursday 4.28.2016

Jeremy getting Gymnasty at the Grand Canyon!

Warm Up

Coaches Choice

WOD

"Meat Grinder"

5 rounds of:

:45 Max Calorie Airdyne
:45 Max Distance Heavy Sled Push/Pull (Down/Back)
:45 Max Reps Rope Climb
:45 Max Distance/Reps/Time; Handstand Walk/Shoulder Taps/Handstand Hold

*:15 between each movement

Accessory Work

1. Weighted Good Mornings, 3x15

2. Anchored, Weighted Sit Ups 3x20

3. Mobility

Wednesday 4.27.2016

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Nice work this weekend Joe!!

Warm Up

Run 600

Arm circles
Bear Hugs
Side Lunges
Barbell Warmup

Mobility:
~ Hamstring Contract/Relax
~ Banded front rack
~ Banded Bully
~ Individual

Workout

A. Clean & Jerk - heavy single for the day (12:00)

B. "Little Friend"
For time:
15 Bar Facing Burpees
15 Clean & Jerks (135/95)
12 Bar Facing Burpees
12 Clean & Jerks (165/115)
9 Bar Facing Burpees
9 Clean & Jerk (185/125)

C. Row OR Run
10x200m
-Rest 1:00 between intervals-
 

Tuesday 4.26.2016

Wishing Kim the best of luck in his new adventure!

Warm Up

Row 500m
+
3 Rounds
6 Push Ups
8 Kips
10 Walking Lunge Steps

Mobility:
~ Hip Complex
~ LAX ball Trap/Pec Release
~ Quad Smash

Workout

A. "Tabata Something Else"
Work through 32 consecutive Tabata Intervals (:20 on/:10 off), in the following order:
8 x Pull Ups
8 x Push Ups
8 x Sit Ups
8 x Squats
*Note your lowest total per movement (Ex. Pull Ups - 8/8/6/6/5/5/5)
**Score = sum of lowest total from each movement added together. (Ex. 5 pull ups + 7 Push Ups + 10 Sit Ups + 10 Squats = 32)
***No rest between exercises

B. Accessory Work

Standing Single Arm Dumbbell Press 2x10, 2x8, 2x6

Single Arm Dumbbell Rows 2x10, 2x8, 2x6

Seated Iso Curls 2x10, 2x7, 2x5

Monday 4.25.2016

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#TullyStrong

Warm Up

Run 400m
+
Butt Kicks
High Knees
Karaoke
Shuffle

Dynamic Mobility:
Knee Squeeze
Frankenstein
Ninja Lunge
Duck Walk

Barbell Prep

Mobility:
~ Banded Squat/Hip
~ Banded OH
~ Sink Stretch
~ Trap Smash w/bar

Workout

A. Front Squat E2M x 4 sets x 4 reps, climbing

B. "Masters Qualifier WOD 2"
For Time:
21-15-9
Calorie Row
Thruster (95/65)

C. Accessory Work
Floor Wipers x 30 reps AFAP
Side Bends 3x20

Friday 4.22.2016

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What a beautiful day to be on the water ;)

Warm Up

Run 400m (spice it up and make it an indian run as a class!)
+
3 Rounds
20 Lateral hops
10 DL (95/65)
5 Hindu Push Ups

Mobility:
~ Dislocates/Gandalf
~ Adductor/Hamstring (with dowel)
~ Calf
~ Individual

Workout

A. Deadlift - heavy single

B. "Irrational Behavior"
Teams of two, complete for time:
50 Lateral Burpees
50 Deadlifts (275/185)
50 Box Jumps (30/24)
50 HSPU

C. Accessory Work
Tricep Kick Backs 3x8-10 reps
Lateral Delt Raises 3x10
Russian Twists 3x12-15
 

Thursday 4.21.2016

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Silly Moms, inchworms are for kids!

Warm Up

Coach's Choice

Workout

A. "Old Spice"
For Time:
50 Calorie Row
40 Wall Balls (20/14)
30 T2B
40 Wall Balls
50 Calorie Row

B. Bench Press/Barbell Row Supersets, 5x2