Category: Competition

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Bench Press – Every 2:30: 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% Pick weights based on feel. 3) Ski/Bike/Row/Run: 10 minutes Easy 6 sets of 5 minutes (minute 1 @ Easy Pace, build pace each minute, start back over at easy pace each 5 minute block) 10 sets of :10 Sprint/:50 Easy 10 minute Easy Work on maintainable paces and output on your intervals. 4) Banded Tricep Press Downs: 100 Reps Pick a tension you can do 40 reps or so to start. 5) GHD Sit-ups: 3 sets of 30 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Muscle Snatch: 3×2 Every 1:00, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch and build as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) Every 10:00 x 3 sets: 12 Muscle-ups 21 Overhead Squats 135/95 33 Calories Assault Bike Scale as needed. 5) Rope Pull-ups: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Add load if able. 6) Wide Grip Landmine Row: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Schedule Change for New Year’s Day, there will be Open Gym from 9:00-11:00 AM **Fall/Winter Holiday Schedule HERE ***Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Bench Press – Every 2:30: 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Pick weights based off of feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Pick weights based off of feel. 3) AQAP: 12 Power Cleans + 8 Hang Squat Cleans + 4 Thrusters 155/105 9 Power Cleans + 6 Hang Squat Cleans + 3 Thrusters 205/145 6 Power Cleans + 4 Hang Squat Cleans + 2 Thrusters 245/165 3 Power Cleans + 2 Hang Squat Cleans + 1 Thruster 275/185 Scale as needed. 4) AQAP: 50/40 Calorie Row 30 Chest-to-bar Pull-ups 100ft Handstand Walk 50 Box Jump…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) Every 5:00 x 8 sets 20/15 Calorie Row Erg 20/15 Calorie Assault Bike 20/15 Calorie Ski Erg 20/15 Calorie Bike Erg Rotate the order of machine each round by 1 starting position, so that you hit each order twice. 2) Clean and Jerk: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat and Split. 3) Push Press: 5 Reps Every 2:00 x 3 sets Reference last week for loading. Look to work a little heavier than last week. 4) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% Pick…

*Fall/Winter Holiday Schedule HERE **Reminder that there will be some price changes as of 1/1/18 for some members HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on…