Category: Competition

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) AQAP: 21 Hang Squat Clean Thrusters 135/95 15 Hang Squat Clean Thrusters 185/135 9 Hang Squat Clean Thrusters 225/155 Scale as needed to keep you from doing singles. 2) 3 rounds AQAP: 10 Alternating Dumbbell Snatch 100/70 20 Wall Balls 30/20 30 Toes-to-bar Rest as needed. 3) 10-8-6-4-2 – AQAP: Muscle-ups Bench Press 225/155 Rest as needed. 4) Legless Rope Climb: 3 sets of 5 Rest 3 minutes between sets. Keep track of time to complete each set. For results post detailed weights, reps, times, thoughts,…

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) Row – 3 rounds of: 750m @ 2K Pace 500m @ 1K Pace 250m @ Faster than 1K Pace Rest 3 minutes between all intervals. 2) Snatch: 1 Rep Every 1:00 x 20 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. WOD: 4) Back Rack Lunges: 5/side Every 2:00 x 5 sets…

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. 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…

* Fall Soft Goods Order HERE ** CrossFit Kids will be cancelled this Saturday the 19th *** Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. WOD: 1) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Warm-up as needed. Start around 60% of your 1RM Jerk and build as deemed fit. For Halting Jerks hold the bottom of the dip for 2 seconds. 2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy…

* Thanksgiving Schedule… Wednesday, November 23rd. Last class of the day will be Noon, NO evening classes Thursday, November 24th. ONE class at 9 AM. Come join us before you eat! Friday, November 25th. Open Gym from 9 AM – 5 PM. No scheduled classes, WOD will be posted. Pre Class: 1) 21 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 4-8 D-Ball Over Shoulder 150/100 3 – 5-10 Double Kettlebell Overhead Squats Pick reps, load, etc. that you can maintain for all 7 rounds. WOD: 2) Power Snatch + Hang Snatch x 2: 5 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between reps. Drop the bar in between complexes. Build as heavy as deemed fit. 3) Power Clean + Hang Clean + Jerk x 2: 5 sets Warm-up as needed. Start at 60-70% of your 1RM. No dropping the bar between…