Category: Sport

* 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) 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. 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 Clean. All reps full Squat. 3) 10 minute AMRAP: 10 Pull-ups 15 Kettlebell Swings 53/35 20…

* 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 115/75 12 Burpee Lateral Bar Hops Extra…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 WOD: 1) AQAP: 1 mile Run 5 Rope Climbs 15ft 30 Clean and Jerks 135/95 5 Rope Climbs 15ft 1 mile Run Extra Work: 2) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 3) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. Pick a rep range you can complete without stopping for the first sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. WOD: 1a) 1 + 1/4 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. Movement should be go down to the bottom of the squat come back up just past parallel, then back down to the bottom and all the way to the top to finish. 1b) 1 + 1/4 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. Movement…

* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. 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 working…