Wednesday 6.15.2016

Big Dy-Lan getting after those strict pull ups in Nicole. 

The X-Men Intro We Deserved As Kids - [Video]

REMINDER - ROMWOD SUNDAYS @ 10AM

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

Weightlifting Wednesday

Against a 30:00 clock:

At 0:00…
EMOM x 8
1 Clean @ 75%

At 12:00…
EMOM x 8
1 Snatch @ 75%

At 24:00
Back Squat - Heavy set of 5

Skill Work - Secondary Focus

1. Handstand Walk Practice x 5-7:00

2. ROMWOD

Tuesday 6.14.2016

Getting all Swole and Flexy. Join us Sunday mornings!

Aging, Performance and Health - [Article]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Nicole"
AMRAP 20:00

400m Run
Max Reps Pull Ups

*Score = total number of pull ups

Accessory/Skill - Secondary Focus

1. Build to a moderate complex: 
1 Push Press + 1 Push Jerk + 1 Split Jerk

2. Weighted Anchored Sit Ups 3x2:00 max reps - rest 1:00 between

Monday 6.13.2016

Fit, strong and capable kids grow into confident and capable leaders later in life. 

Few Things Bring Together Vets And Civilians Like Misery Of CrossFit - [Article]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Surge"
For time:
9-12-15-12-9

Lateral Burpees
Deadlifts (245/165)
Ring Dips

Accessory/Skill Work - Secondary Focus

1. Floor Wipers 3x15-20

2. Weighted Hip Extensions 3x12-15

3. Single Arm Dumbbell Rows 3x12, per arm

Friday 6.10.2016

Little Flash Back Friday action. Yes, that was the gym. Yes, it's much better now. 

"THE GREATEST ADAPTATION IN CROSSFIT HAPPENS BETWEEN THE EARS" - GREG GLASSMAN - [ARTICLE]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK] 

WOD - Primary Focus

"Skipper Chipper"

For time:

1000m Run
25 Push Press (95/65)
25 C2B Pull Ups
25 Box Jump Overs (24/20)
50 Alt. Front Rack Lunges (95/65)
25 Box Jump Overs (24/20)
25 C2B Pull Ups
25 Push Press (95/65)

Accessory/Skill Work - Secondary Focus

1. Pick a Goat - hammer it for 15-20 minutes

2. Tabata Russian Twists

Thursday 6.9.2016

Jill knocking out rope climbs!

Meet John Hetlinger - The Coolest Dude That Ever Lived? - [Video]

Upcoming Events:
August 6 - 31 Heroes Fundraiser - [Link]
September 11 - Salute Our Troops 5k Walk/Run/Ruck - [Link]

WOD

"Hand Jive"

EMOM x 20

Min 1 - 15 Calorie Row
Min 2 -  :40 Max Distance Farmers Carry
Min 3 -  :40 Max Distance Sled Push/Pull
Min 4 -  :40 Max Reps Dumbbell Snatch, alternating arms
Min 5 - Rest

Wednesday 6.8.2016

August 6th - Mark your calendars. 

If soda commercials were honest - [video]

WOD - Primary Focus

Weightlifting Wednesday

Against a 20:00 Clock

Squat Clean
Every :45 x 12 sets x 1 rep @ 70% 1RM

-Rest 3:00-

AMRAP 8:00

35 Double Unders
5 Front Squats (185/125)
1 Rope Climb

Secondary Focus

1. Tabata Flutter Kicks x 8 sets

2. Standing DB Curls - 3x8, per arm

3. Hip Extensions - 3x12-15

Tuesday 6.7.2016

Couple Two/Tree Bro's training for that #PirateLife

Does Exercise During Pregnancy Lead to Exercise-Loving Offspring?

LAST DAY TO ORDER SHIRTS/TANKS - CLICK HERE TO PURCHASE NOW! (DEADLINE MIDNIGHT TONIGHT)

WOD - Primary Focus

"Buttered Biscuit"

For time:

9 Muscle Ups
21 HSPU
33 GHD Sit Ups
6 Muscle Ups
15 HSPU
27 GHD Sit Ups
3 Muscle Ups
9 HSPU
21 GHD Sit Ups

Skill/Accessory Work - Secondary Focus

1. 5 Sets of:
20/14 Cal AD
10 Unbroken Rapid Fire Burpees
- Rest 2:30 between sets-

2. Barbell Rows 3x7, across

3. 2:00 Double Under Test (Max Reps)

Monday 6.6.2016

Get in step! Jen, Shy and Kelly kicked some serious butt this weekend. Great job girls!

FONZI - "THE RECIPE" (OFFICIAL MUSIC VIDEO)

TWO DAYS LEFT TO ORDER SHIRTS/TANKS - CLICK HERE TO PURCHASE NOW!

WOD - Primary Focus

"Fire for Effect"

3 RFT:

400m Run
30 Wall Balls (20/14)
20 Hang Power Cleans (135/95)

Skill/Strength - Secondary Focus

1. Push Press 2-2-2-2, building of last weeks 3's

2. Push Jerk 1-1-1-1, climbing but NOT to 1RM

3. Weighted Dips 5-5-5-5-5
*On rings, bars or benches - scale accordingly

Friday 6.3.2016

Don't forget, next Tuesday is the LAST DAY TO ORDER!

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

WOD - Primary Focus

"Elizabeth"

21-15-9 for time:

Squat Cleans (135/95)
Ring Dips

Accessory - Secondary Focus

1. Clean Pull 3x3 @ 110% 1RM Clean

2. Plank Holds :30/:30/:30/:30 - Center/Left/Right/Rest

3. Hydrate or Die

Thursday 6.2.2016

Sometimes the simplest combination proves to be the most potent. 

TODAY IS BRING A BUDDY DAY! ALL CLASSES ARE FREE TO TRY!

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

WOD

Teams of two, AMRAP 15:00

Partner 1 - 200m Odd Object Run (Medball or Sandbag)
Partner 2 - AMRAP until partner returns:
10-20-30-40-50-etc
Burpees
DB/KB Box Step Overs (24/20'' Box - you choose Weight)
T2B/K2E

*Partner 2 chips away at AMRAP until Partner 1 returns, then swaps out and Partner 1 picks up where Partner 2 left off. 

Accessory Work

1. Bike/Row 4x2:00 on/1:00 off

2. GOAT Work

3. Mobility

Wednesday 6.1.2016

Organized chaos.

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

Weightlifting Wednesday

Against a 25:00 Clock

(0-9:00)

Snatch - Every :45 perform 1 rep @ 70% 1RM

-Rest 4:00-

(14-25:00)

12:00 to complete:

Back Squat 2-7-2-7-2, climbing
(Ex: 2 reps @ 300, then 7 reps @ 200, then 2 @ 305, then 7 @ 205, ending with 2 @ 310)

Accessory/Secondary Work

1. L-Sit Holds x 10 sets @ max effort

2. Barbell Side Bends 3x15-20 reps

3. Mobility (stretch/roll out)

Tuesday 5.31.2016

The crew from yesterday before tackling Murph. 

ONLINE STORe is up: Click here to order shirts!

WOD - Primary Focus

"Pirates Booty"

4 RFT:

15 Calorie Row
20 KB Swings (70/53)
25 GHD Sit Ups 

Strength - Secondary Focus

1. Strict Press 3-3-3

2. Push Press 3-3-3

3. Barbell Curls 5x5

Monday 5.31.2016

Lt. Michael Murphy - KIA June 28, 2005 - Kunar Province, Afghanistan

**Attention all: ONE (1) Class today, begins at 11:00am and runs until everyone is done. First heat kicks off at 11:45, following a Memorial Day presentation at 11:40. See you all at the gym!!

"Murph"

For time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Partition reps as needed. 
**If you have a 20# vest or body armor, wear it.

Friday 5.27.2016

                             Mr. Leary moving some WEIGHT!

WOD - Primary Focus

"Muddled Mind"

For time:

100m Run
21 Deadlifts (225/155)
100m Run
21 Box Jumps (24/20)
100m Run
21 T2B
100m Run
15 Deadlifts (225/155)
100m Run
15 Box Jumps (24/20)
100m Run
15 T2B
100m run
9 Deadlifts (225/155)
100m Run
9 Box Jumps (24/20)
100m Run
9 T2B
100m Run

Accessory Work - Secondary Focus

1. E3M x 3 sets
20/14 Calorie AD
30 Double Unders
50' Sled Push (Heavy)

2. Bench Press
5-5-3-3-1-1-3-3-5-5

Thursday 5.26.2016

Kelly smashing HSPU like you read about. 

Warm Up

General (5:00)
*Coaches Choice

Mobility (5:00)
-Hip Complex
-Up/Downward Dog + Hip Opener
-Side Lunges
-Arm Circles & Bear Hugs

WOD Prep - 15-20:00

1. Ring Dip Review/Drill 

2. Rowing for Calories

3. 2 Rounds:

Rd. 1 - Casual Pace:
Row 5 Cal
5 Wall Ball
5 Ring Dip
5 Burpee

-Rest 1:00-

Rd. 2 - Increasing Tempo:
Row 3 Cal
3 Wall Ball
3 Ring Dips
3 Burpees

-Rest 1-2:00-

WOD - Primary Focus

"Control Freak"

4 RFT:

15/10 Calorie Row
15 Wall Balls (20/14)
15 Ring Dips
15 Burpees

Accessory - Secondary Focus

Mobility and Core work - you pick

Wednesday 5.25.2016

View fullsize

Start from the bottom, work your way up. Each level is dependent on the previous one. Higher levels are impossible without a solid and sturdy foundation. 

Warm Up

Cone Drill Warm Up (3:00)

Junkyard Dog Warm Up (3:00)
-Hop Drill
-Over/Unders

Clean & Jerk Prep/Loading (15:00)

WOD - Primary Focus

EMOM x 10
1 Clean & Jerk, climbing
*Start at ~60% 1RM and climb each set as you see fit

-Rest 5:00-

"Grace"

For time: (10:00 Cap)

30 Clean & Jerks (135/95)

Accessory - Secondary Focus

1. Tempo Front Squat 4x2, across @ 33x3

2. Weighted Hip Extensions 3x12-15

3. Dumbbell/KB Rows 3x8, per arm

Tuesday 5.24.2016

Mr. Wagstaff showing off his ninja like abilities on our newly hung pegboard!

Warm Up

General Warm Up (5:00)
-Circle Drills (see whiteboard)

Air Squat Prep/Review/Drill (5:00)
-Review Points of Performance and Drill

Push Up Prep/Review/Drill (3:00)
-Review/Drill

Pull Up Prep/Review/Drill (7:00)
-Dead Bug/Superman (on floor)
-Dead Bug/Superman (on rig)
-Front/Back + Knees High & Pull Down
-Hip Open Drill (on floor)
-Full Pull Up (front/back + knees high, pull and open hip)
-Push away from the bar (hard)

WOD - Primary Focus

"Cindy Redux"

AMRAP 15:00

10-15-20-25-30-etc. Pull Ups
20-30-40-50-60-etc. Push Ups
30-45-60-75-90-etc. Air Squats

Accessory - Secondary Focus

Core/Grip Work

EMOM x 12
Odd: Farmers Carry (length of rig)
Even: Max Effort L-Sit

Monday 5.23.2016

Fun Saturday Smash session with this crew!

Warm Up

5:00 General Warm Up
-Circle Tag
-Dowel Game

3:00 Line Drills

Double Under Prep (5:00)

Row Prep (5:00)

Run Prep (5:00)

WOD - Primary Focus

"Deuces" 

For time: 

2000m Row
200 Double Unders
2000m Run

Accessory Work - Secondary Focus

1. In & Outs 3x15-20

2. Landmine Twists 3x15

Friday 5.20.2016

Kelly and Steve intimidating the local runners. 

Warm Up

General Warm Up (5:00)
-Bean Back Hackie Sack (hands only)
-Agility Line Drills

Muscle Up (6:00)
-Have/Might-Have/Don't-Have
-Warm Up/Drill/Dips

Snatch (8:00)
-PVC (3:00)
-Barbell (5:00)
    -Increase Load to 50% 1RM

WOD - Primary Focus

EMOM x 8

2 Squat Snatches, start at 50-60% and climb each set

-Rest 4:00-

"Amanda"

9-7-5 For time:

Muscle Ups
Squat Snatch (135/95)

*If unable to perform muscle ups, scale to 18-14-10 Ring Dips instead. 

Accessory/Strength - Secondary Focus

1. EMOM x 10
Odd: 5-4-3-2-1, climbing
Even: 5-5-5-5-5 High Box Jumps (30+/24+)

2. Run 1 Mile

Thursday 5.19.2016

Working on some concepts for the walls of CFE. Here's a preview :)

Warm Up

Game - Coaches Choice (5:00)

General Mobility - 4-5:00
-High Hamstring (Box)
-Hip Stretch (Box)
-Couch (Box)
-Kicks
-Trunk Twists
-Bear Hugs

DB/KB Lunge Review/Prep (5-6:00)

Row Review/Prep (4:00)

WOD - Primary Focus

"Breadcrumbs"

EMOM x 20

Min 1: 200m Run
Min 2: 20 Abmat Sit Ups
Min 3: 50' DB/KB Front Rack Lunges (you choose the weight)
Min 4: 15 Calorie Row

Accessory Work - Secondary Focus

10-15:00 of Goat Work