Category: Competition

* 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. 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…

* 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) Overhead Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 2) 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 Floor Press + 1/side Turkish Get-up: Every 2:00 for 10 sets Warm-up as needed. Start around 60% of your 1RM Floor 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…

* 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) 20 minute EMOTM: Movement 1 – Run 150-200m/True Form .7-.13 miles/Row, Ski, Assault Bike 10-20 Cals Movement 2 – 50m Barbell Front Rack Carry Pick efforts and loading you can maintain for all 10 rounds. Bar must be cleaned from the floor. WOD: 2) Halting Snatch: 1 Rep Every 0:45 for 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just above the knee, hold for 3 seconds, then Snatch. All reps full Squat. 3) Halting Snatch: 1 Rep…

* 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 Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is High-Hang, Above The Knee, Floor. Only work as heavy as you can hold onto the bar for. 2) Deficit Clean 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: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 70% or heavier. Sets to be done at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30,…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) Hang Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Hang Power Clean + Push Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 1 mile Run 10 Rope Climbs 15ft 30 Clean and Jerks 185/125 10 Rope Climbs 15ft 1 mile Run 4) Chest-to-bar Pull-ups: 10 minute EMOTM Pick a rep count you can maintain. If your hands are beat up do these strict. 5) Handstand Walk: 8 x :20/:10 Max distance is the goal. 6) Strict Ring Dips: 40 for time Keep track of total time and attempts. No sets smaller than 2. 7) Sled Drag: 400m Light. Focus on walking through your heels. For…