Category: Move

* 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) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re…

* 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) 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 TGU’s feel free to build loading over the 10 sets. Perform TGU’s with a Kettlebell. 2) 4 rounds AQAP: 10 Box Jump Overs 24/20 15 Kettlebell High-pulls 53/35 20 Abmat Sit-ups Extra Work: 3) Face Pulls: 100 not for time Break into as many…

* 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) 20 minute EMOTM: Movement 1 – 50m Farmers Carry Movement 2 – 50m Heavy Sled Drag Pick loading you can maintain efforts for  both movements. If you start a little light on the sled, don’t be afraid to add as the rounds go on. 2) 10 minute AMRAP: 10 Ring Rows 15 Kettlebell Swings 35/26 20 Wall Balls 14/8 Extra Work: 3) Single Arm Dumbbell Row: 4 sets of 6-8 reps Rest 90-120 seconds betweens sets. Heavy but keep it strict. For results post detailed weights, reps, times, thoughts, etc….

* 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) 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, and 9:00 2) Barbell Split Squats: 5 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 10:30, 12:30, 14:30, 16:30 and 18:30. 3) 3 rounds AQAP: 400m Run 21 Deadlifts 75/55 12 Burpee Lateral Bar Hops…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) 5 rounds AQAP: 400m Run 20 Kettlebell Deadlifts 53/35 10 Push-ups 3 Rope Sit-to-stand 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