Category: Sport

* 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) 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 Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be…

* 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) Jerk: 5 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Push Press: 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. 3) 21-15-9 – AQAP: Shoulder-to-Overhead 115/75 Kettlebell Swings 53/35 50 Double-Unders Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Row: 30 x :30/:30 Row on the wattage setting, goal is maintainable efforts, you should have a work wattage, and then an active recovery wattage which should be 50% of your work. 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) Snatch: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Clean and Jerk: 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. 3) 3 rounds AQAP: 15 Wall Balls 20/14 12 Pull-ups 9 Power Snatches 95/65 Extra Work: 4) Strict Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 5) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments This is a great series if you’re looking for something to watch.

* Paleo Challenge starts February 2nd, info HERE. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 10 minute AMRAP: 10 Front Squats 95/65 10 Toes-to-bar 10 Box Jump Overs 24/20 Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets of 20 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 Deadlifts 155/105 20 Burpee Lateral Bar Hops 30 Air Squats 40 Double-unders Extra Work: 2) Muscle-up: 10 minutes Practice Work on any facet of a Ring Muscle-up. 3) 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