Category: Competition

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) 2016 CrossFit Games Squat Clean Pyramid – AQAP: 10 Squat Cleans 245/165 8 Squat Cleans 265/180 6 Squat Cleans 285/195 4 Squat Cleans 305/205 2 Squat Cleans 325/215 Scale as needed. Time Cap of 12 minutes. For the sake of stimulus, scale the last bar so loading is no more than 90% of your 1RM. 2) 3 rounds AQAP: 100 Double-unders 15 Overhead Squats 155/105 9 Muscle-ups Rest as needed. 3) 15-12-9 – AQAP: Deadlifts 315/205 Burpee…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM Pre Class: 1) Assault Bike: 15/10 Calories Every 1:30 x 15 sets These should be done as Max Effort sets. If you can’t complete the work within 30 seconds, at least for the first 5-10 rounds then scale the output. 2) Snatch Pull + Snatch + Low Hang Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Reset between the Snatch Pull and Snatch. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Use…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM 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…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM WOD: 1) Push Press + 2 Halting Jerks: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds on the Jerks. Build as heavy as deemed fit. 2) Pausing Bench Press: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bar at the sternum for 3 seconds then press up. Build as heavy as deemed fit. 3) Clean Pulls: 3 sets of 5 @ 100%>…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE ***Next Saturday 4/8 + Sunday 4/9 we will be hosting the CF Gymnastics Level 2 Course. Because of this we will have a modified schedule which will be the following.           Saturday – Open Gym from 7:00-8:30 AM (Back Room), Class 7:15-8:15 AM (Main Room)           Sunday – Open Gym from 7:00-8:30 AM Pre Class: 1) 18 minute EMOTM: Station 1 – 10-20 Calories Ski Erg Station 2 – 10-20 Calories Ski Erg Station 3 – 1 Round Strict Cindy Station 4 – 1 Round Strict Cindy Station 5 – 1/side Turkish Get-up 70/53 Station 6 – 1/side Turkish Get-up 70/53 Pick weights volume you can maintain for all 18 minutes. This is a total of 3 rounds of the above. WOD: 2) Snatch: 7 sets of 3 Warm-up as needed….