Category: Move

* 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) 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. 2) 9 minute AMRAP: 9 Box Jump Overs 24/20 18 Kettlebell Swings 35/26 27 Single-unders Extra Work: 3) Face Pulls: 100 not for time Break into as many sets as needed. Focus on positioning and activation, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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) 20 minute EMOTM: Odd Movement – 5 Deadlifts Even Movements – 50m Sled Drag Start around 60% of your 1RM Deadlift. Climb as deemed fit. Sled drag should be weighted so it takes approximately 30 seconds. 2) 5 rounds AQAP: 15 Abmat Sit-ups 12 Ball Slams 40/30 9 Burpees Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds between sets. Heavy as possible but keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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 45/35 10/side Front Rack Lunges 45/35 Extra Work: 4) Dumbbell Stiff Leg Deadlift: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible, but focus first on…

* 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) 25 minute AMRAP: 3 rounds of… 10 Kettlebell Deadlifts 53/35 10 Goblet Squats 53/35 10 Goblet Push Press 53/35 Then… 400m Run Extra Work: 2) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* 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. 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1b) Pause Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit. Pause for 3 seconds in the bottom then come up. No bounce. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets…