Friday 7.1.2016

The one, the ONLY: Debbie "Dancing Machine" Tully

NOTICE: NO 6:30PM CLASS THIS EVENING!!

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Vomitorium"
3 RFT:

400m Run
7 Deadlifts (255/175)
14 T2B
*End with 400m Run

Secondary Focus

1. Tabata Plank Holds x 8 rounds (front plank)

2. Handstand Practice

3. ROMWOD

Thursday 6.30.2016

Who doesn't love Patty, especially when she's wearing all the colors!?

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Ring Thief"
Teams of 2, for time:

30 Calorie Row
30 OH Lunge Steps, per leg (45/25)
30 Burpees
30 KB Swings (70/53)
30 Burpees
30 OH Lunge Steps, per leg (45/25)
30 Calorie Row

Secondary Focus 

1. 10-15:00 of Goat Work

2. ROMWOD

Wednesday 6.29.2016

Ben and Sully being all Muscle-Uppy.

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (NEXT MONDAY)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Weightlifting Wednesday"

1. Snatch Complex
EMOM x 10 sets:
1 Power Snatch + 1 Squat Snatch
*Start at 70% 1RM and climb as deemed fit

-Rest 6:00-

2. Back Squat
E2M x 5 sets:
2 reps, climbing to a heavy double

Secondary Focus

1. 3 Rounds, for quality:
500m Row
30 Push Ups
10 Calorie Airdyne

2. Hanging L-Sit - 5:00 in hang position
*Use abmat/foam roller on lap if needed

3. ROMWOD

Tuesday 6.28.2016

Brenden slinging double unders like a boss. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM (Next Monday)
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Wildfire"
For time:

50-40-30-20-10, Double Unders
25-20-15-10-5, GHD/Abmat Sit Ups
10-8-6-4-2, Muscle Ups

Secondary Focus

1. Push/Pull
5 Rounds, one immediately into the other - rest as needed between sets:
Bench Press x 5 Reps + Strict Pull Ups x Max Reps

2. Run/Bike/Row 6:00

3. ROMWOD

Monday 6.27.2016

Jeremy being all fit at 5:30am.

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"King In The North"
6 RFT:

10 Box Jumps (30/24'')
10 Thrusters (95/65)
100m Run

Secondary Focus

1. Barbell Row 4x8

2. Hammer Curls 3x10 per arm

3. Hip/Back Extensions 3x15

Friday 6.24.2016

Stove's so fast he blurs his surroundings. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Huff 'N Puff"
AMRAP 12:00
800m Run
3-6-9-12-15-etc. in time left:
Power Snatch (115/75)
T2B 

Strength/Cardio - Secondary Focus

1. Overhead Squat - 4x2, climbing but not to a 2RM

2. Run
3x200m @ 85%+
(Jog Back)
4x100
(Jog Back)
1x600 @ 70%

Thursday 6.23.2016

Katrina celebrating her graduation from High School in true CrossFit fashion. Congrats, lady!

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Norsemen"
Teams of 2,
AMRAP 20:00:

1000m Row
80 Wall Balls (20/14)
60 Ring Dips

*Break up the row every 250m, everything else divide as you see fit. 

Secondary Focus

1. Barbell Goat Work - 10-15:00
*This could be literally anything; TGU, squats, presses, cleans, snatch, etc.
**Don't go heavy - work technique

2. ROMWOD 

Wednesday 6.22.2016

Shannon smashing shoulder to overheads. 

"Vitamin Water Settlement Approved by Court," CSPI - [Article]
 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

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 00:00... 
EMOM x 8 sets
 1 Power Clean + 1 Hang Squat Clean (you pick the weight)

At 12:00... 
E2M x  4 sets
3 Front Squats (you pick the weight)

At 22:00...
AMRAP 3:00:
5-4-3-2-1
Deadlifts (155/105)
Hang Power Cleans (155/105)
Max Reps Lateral Burpees in Time Remaining

At 27:00...
AMRAP 3:00:
Same Number of Lateral Burpees from above to buy in, 
Then Climb as high as possible:
1-2-3-4-5-etc.
Deadlifts (135/95)
Hang Power Cleans(135/95)

Secondary Focus

1. ROMWOD

Tuesday 6.21.2016

5:30am getting after some Overhead Squats!

THEPETEBOX - I Get Around - [Video]

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

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

WOD - Primary Focus

"Get Around"
For time:

200 Double Unders
21-15-9
Pull Ups
HSPU
200 Double Unders

Secondary Focus

1. Plank Holds 3 x :30/:30/:30/:30 - F/R/L/Rest

2. Pistol Practice x 5-10 Minutes

3.  Barbell Side Bends 3x20

Monday 6.20.2016

The crew, straight flexing before tackling "1775" on Saturday. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

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

WOD - Primary Focus

"Distress Call"
For time:

400m Run
21 Shoulder to Overhead (135/95)
400m Run
15 Shoulder to Overhead (165/115)
400m Run
9 Shoulder to Overhead (185/125)
400m Run

Skill/Accessory Work - Secondary Focus

1. Russian Split Squats 4x6, per leg

2. Good Mornings 3x12, weighted

3. Tabata V-Ups x 8 rounds

Friday 6.17.2016

Don't forget to breath once in a while, the world around us is awesome. 

The Greek Hero at the Gym - [Article]

UPCOMING EVENTS:

1775 WOD - Saturday 10am

ROMWOD - Sunday 9am

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

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

WOD - Primary Focus

"Porter"
4 RFT:

20 Overhead Squats (115/75)
20 Box Jumps (24/20'')

Secondary Focus

1. Bench Press 3x10

2. Tabata Flutter Kicks x 8 Rounds

Thursday 6.16.2016

Okay, back to bed. 

TODAY IS BUDDY DAY
SWING BY FOR A FREE CLASS!

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

"Fabreeze"
Teams of two
AMRAP 17:00

Partner 1 - 300m Row
Partner 2 - AMRAP:
15 KB Swings (53/35)
20 Push Ups
25 Sit Ups (GHD/Abmat)

*After P1 rows 300m, he/she swaps out and picks up where P2 left off.
**One partner must be rowing at all times.

Secondary Focus

1. ROMWOD

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