Category: Sport

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 10:00: Ski/Bike/Row @ Easy Pace Goal for this is to get you warm and work on your base conditioning. Find a pace that will keep you in Zone 2/3 and hold it for the entire 10 minutes. 1b) 11:00-32:00 – 21 minute EMOTM: 1 – 10 Knees-up/Toes-to-bar 2 – 3/side Dumbbell Tall Kneeling Press 3 – 5/side Dumbbell Plank Rows Pick movements/weights you can maintain for movements. Part 2, Kneeling on the floor in the…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Snatch Pull + Hang Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Snatch and reset on the floor for reach complex. First 3 sets are doubles of the complex. Take an extra minute rest after your last complex. 2) Snatch High-pull: 5 Reps Every 2:00 x 3 sets Reference last week for loading. Add…

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 5 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Pick weights based on feel. Reference last week’s sets for loading for this week. 2) Front Squat – Every 2:30: 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Pick weights based on feel, ideally add load each set finishing at a Heavy set. 3) 3 rounds for Max Reps: 1 minute Air Squats…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: Rounds 1+2 – 30 Toes-to-bar + 30 Overhead Squats 95/65 + 30 Burpees Rounds 3+4 – 20 Toes-to-bar + 20 Overhead Squats 95/65 + 20 Burpees Round 5 – 10 Toes-to-bar + 10 Overhead Squats 95/65 + 10 Burpees For each round start over at Rep #1 of the Knees-up/Toes-to-bar. Extra Work: 2) Single Arm Dumbbell Row: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Dumbbell Z-Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE