WOD for Monday, August 1, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Press 3-3-3, Push-Press 2-2-2, Power Jerk 1-1-1. Finish the sets/reps of one movement before starting the next.
Fitness: All movements should be 3 sets of 3 reps climbing in weight to  a 7 RPE, Press, Push-Press, Power Jerk. Finish the sets/reps of one movement before starting the next.

Part 2 – Conditioning: “Up and Over”

Performance: AMRAP 10 min of –

  • 7 Deadlifts @ bodyweight
  • 14 Burpees over bar, both feet at the same time

Fitness: AMRAP 10 min of –

  • 7 Deadlifts @ 5 RPE
  • 14 Burpees over bar, any method

WOD for Friday, July 29, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Cleans – EMOM 8 – 2 reps – at 75% across

Fitness: Power or full clean – EMOM 8 min – 2 reps @ RPE 6 across

Part 2 – Conditioning: “Dog Bone”

Performance: AMRAP 12 min of –

  • 200m run
  • 18 KB swings (24/16k)
  • 12 Front Rack lunge (95/65lb, L+R=2)

Fitness: AMRAP 12 min of –

  • 200m run
  • 18 KB swings
  • 12 Front rack lunge

 

The Hardest Part of CrossFit May Surprise You

The hardest part of CrossFit is just walking through the door for the first time!

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You want to make a change, you want to look better and feel better and just BE better! But sometimes taking that first step is the hardest part. It can be intimidating when you walk into a new place full of new people that look like they all know what they are doing. Learning new things and doing something completely different is not something many adults are completely comfortable with!

You also may think you know what CrossFit is and have some common misconceptions. We hear these all the time:

  • “I have to be in shape first!”
  • “I’ll get too bulky”
  • “I can’t do CrossFit because I am ____” (fill in the blank: old, have an injury, etc.)
  • “I heard CrossFit hurts people.”

Our experienced and friendly coaches can help educate you on:

  • How CrossFit is HOW you get in shape.
  • Women who train with us don’t get bulky! Look around when you get here!
  • Anyone can do CrossFit.
  • We have athletes that have been training with us for years! Inactivity is more dangerous than what we do.

We teach you everything you need to know and we love working with beginners who have little to no experience in CrossFit!

Take that first step today – schedule your FREE Introduction class now!

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    Tell us a little about yourself (athletic background, goals, challenges...)

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    WOD for Thursday, July 28, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength:

    Performance: Power jerk 3-3-3-2-2-1 …and warm up the Deadlift
    Fitness: Power jerk – 6×3 @RPE 5, focusing on driving the bar from the rack position and catching from overhead in the rack, not the hands …and warm up the Deadlift

    Part 2 – Conditioning: “Poison Ivy” – 15 minute time cap

    Performance: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

    • Deadlift (185/125lb)
    • Box Jump (24/20″)

    *20 dubs between rounds

    Fitness: 10-9-8-7-6-5-4-3-2-1 reps* – For time (or max reps within the time cap)

    • Deadlift
    • Box Jump or step-ups

    *20 speed steps or 30 single-unders between rounds

    WOD for Wednesday, July 27, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength: Review movement standards and warm-up Power Cleans

    Part 2 – Conditioning: “Holleyman” – RX is on

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

    Performance: 30 rounds for time of:

    • 5 Wall ball (20/14lb)
    • 3 Handstand push-ups
    • 1 Power clean (225/155lb) *scale to 85-90% of your 1RM

    Fitness: 30 rounds for time of:

    • 5 Wall ball
    • 3 Seated DB Press
    • 1 Power clean

     

    WOD for Tuesday, July 26, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength: Progressions to Pull-ups / C2B Pull-ups / Muscle-ups

    Part 2 – Conditioning: “Ace and Gary”

    4 rounds – 4 min effort (with no rest between rounds)

    Performance:

    • 400m run
    • 15 Pull ups

    With remaining time: Max burpees
    **score is total Burpees

    Fitness:

    • 400m run
    • 15 Ring rows (as horizontal as possible)

    With remaining time: Max burpees
    **score is total Burpees

    WOD for Monday, July 25, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength:

    Performance: Front Squat – strict 12 minute timecap to hit a heavy 1-rep Front Squat. This is a competition style challenge; plan it out and execute it.
    Fitness: Front Squat – 12 minutes to work to a triple at 8 RPE, working on form

    Part 2 – Conditioning: “Vladislov”

    Performance: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

    • 5 Push-ups (with upgrade option to parallette push-ups)
    • 7 Toes-to-bar
    • 9 Air squats

    Fitness: 5 rounds – AMRAP 3 minutes – Rest 1 minute between rounds

    • 5 Push-ups (elevated if necessary)
    • 7 Kipping knee-ups or sit-ups
    • 9 Air squats

    WOD for Friday, July 22, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength:

    Performance: EMOM 8 – 2 Power Snatch, climbing in weight

    Fitness: EMOM 8 – 1 G2OH, climbing in weight to a RPE of 6/7

    Part 2 – Conditioning: “Brofessor”

    Performance: 4 rounds* for time of –

    • 15 Overhead Squat (95/65lb)
    • 25 Double-Unders

    *EMOM – 3 burpees

    Fitness: 4 rounds* for time of

    • 15 OHS – or- 10 Hang Power Snatch -or- 7 Hang Power Clean & S2OH (work with your coach to select the best movement for you)
    • 25 DUs

    *EMOM – 3 burpees

     

    WOD for Thursday, July 21, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength:

    Performance and Fitness: Review movement standards and scaling options

    Part 2 – Conditioning: “Mini-Chocolate Chippah”

    Performance: For time –

    • Run 800m
    • 20 Push-ups
    • 30 Wall Balls (20/14)
    • 40 KB Swings (24/16k)
    • 50 Lunge Steps (L+R=2)
    • 40 KB Swings
    • 30 Wall Balls
    • 20 Push-ups
    • Run 400m

    Fitness: For time –

    • Run 800m
    • 20 Push-ups (elevated if necessary)
    • 30 Wall Balls
    • 40 KB Swings
    • 50 Lunge Steps (L+R=2)
    • 40 KB Swings
    • 30 Wall Balls
    • 20 Push-ups
    • Run 400

    WOD for Wednesday, July 20, 2016

    Warm-up & Mobility: 15 Minutes

    Part 1 – Skill/Strength:

    Performance and Fitness: Max height box jump

    Part 2 – Conditioning: “Canguro” from CFNE – RX is ON

    Performance: For time –

    • 50 Calorie Row
    • 40 Deadlifts (135/95lb)
    • 30 Box Jumps (24/20″)
    • 20 Front Squats (135/95lb)

    Fitness: For time –

    • 50 Calorie Row
    • 40 Deadlifts
    • 30 Box Jumps or step-ups
    • 20 Front Squats