Category: Move

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-5lbs from last week. 2) Seated Dumbbell Strict Press: 4 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) 21-15-9 – AQAP: Shoulder-to-Overhead 65/45 Kettlebell Swings 35/26 50 Single-Unders Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Open gym this Sunday will be from 10 AM – Noon. Yoga will start at 10:15 AM. ** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Deadlift: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. 2) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Goal should be on movement quality and balance, not weight. Goal should be to keep your leg off the ground for all 12 reps before switching to the opposite leg. 3) 9 minute AMRAP: 9 Wall Balls 14/8 9 Ring Rows 9 Kettlebell Deadlifts 53/35 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments This is a great series…

* Paleo Challenge starts February 2nd, info HERE. WOD: 1) Front Squat: 5 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) Dumbbell Reverse Lunge: 3 sets of 8/side Rest 90-120 seconds between sets. Alternate legs each rep. Goal is heavier than last week. 3) 10 minute AMRAP: 10 Goblet Squats 53/35 10 Abmat Sit-ups 10 Box Jump Overs 24/20 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) 20 minute AMRAP: 10 Burpees 20 Kettlebell High-Pulls 35/26 30 Air Squats 40 Single-unders Extra Work: 2) Abmat Sit-ups: 100 for time Keep track of total time and number of breaks to complete. Goal should be faster/less breaks than last week. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Back Rack Box Step-Ups: 5 sets of 5/side @ 20″ Box Warm-up as needed. Rest 90-120 seconds between sets. Alternate reps each step. Goal is 5-10lbs heavier than last week. 2) Hurdles: 5 sets of 5 Warm-up as needed. Stop and reset between each rep. Build as high as possible. 3) 10 minute AMRAP: 7 Deadlifts 135/95 14 Ring Rows 21 Wall Balls 14/8 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments