Category: Competition

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  Pre Class: 1) Overhead Squat: 5 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) Behind the Neck Jerk: 1 Rep EMOTM x 15 sets Warm-up as needed. Start at 60% or heavier. Build as heavy as deemed fit. WOD: 3) 5 Push Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. If you’ve never done TGU’s before start light, focus on proper form and technique. If you’re comfortable with TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell.  4) 5 rounds: 15 Thrusters 95/65 200m Run 10 Calorie Assault Bike Rest…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .7-.12 mile True-Form, 10-20 Cals Row, Ski, Assault Bike Movement 2 – 50m Overhead Barbell Carry Pick weights and output you can maintain for all 10 rounds. Barbell is taken from the floor. WOD: 2) Snatch: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit. 3) Clean: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit. 4) 5 rounds AQAP: 12 Toes-to-bar 9 Burpee Lateral Bar Hops 6 Power Snatch 115/75 Extra Work:  5) Strict Ring Muscle-up: 10 minute EMOTM…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15. 2) Barbell Split Squats: 3 reps/side Every 2:00 for 5 sets This should be done as a continuation of your Front Squats. Perform all 5 reps on 1 leg before switching to the other. Sets should be done at 12:30, 14:30, 16:30, 18:30, and 20:30. 3) 3 rounds AQAP: 400m Run 20 Sumo Deadlift High-pulls 95/65 10/side Front Rack Lunges 95/65 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible, but focus first on positioning and stretch….

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. WOD: 1) Power Snatch From Blocks: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Blocks setup just above the knee. Build as heavy as deemed fit. 2) 40 minute AMRAP: 10 Squat Cleans 400m Run Squat Cleans start at 135/95, each round increase the weight to the following weights…145/100, 155/105, 165/115, 175/125, 185/135, 195/140, 205/145, 215/150, 225/155, 235/160, 245/165, 255/170, 265/175, 275/185. 3) Paralette HSPU: 10 minute EMOTM You pick the deficit, reps, and whether you want to kip or go…

* This Saturday, September 26th, is our annual anniversary bash. We’re roasting a pig, you bring a side dish and or alcohol. Party starts at 5 PM. ** The gym will be closed October 3rd and 4th as we are playing host to the CrossFit Olympic Lifting Seminar. A track workout will be programmed for those looking to train. Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Order is High-Hang, Above the Knee, Floor. Only work as heavy as you can hold onto the bar for all reps. 2) Deficit Snatch Pull: 5 @ 95%, 5 @ 100%, 5 @ 105% Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit is 2″. WOD: 3a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat…