Thursday 10.2.14

Warm-up:

Ladder Drills

20min time limit

Workout:

1K Row @7
Rest 4min
1K Row @7

Score will be total time including rest

15min time limit

Cool Down:

90sec Plank
Rest 30sec
90sec Side Plank, right
Rest 30sec
90sec Side Plank, left

Wednesday 10.1.14

Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause!

Click here for online registration.

Warm-up:

10min Prowler Relay, increasing weight per round

Then:

2x 30/30 Squat (Hold at parallel during rest)
1min Rest
2x 30/30 Squat (Hold at parallel during rest)

Then:

Workout Prep:
3×5 Push-press, building up to your workout weight

Workout:

3 Rounds

400m Run
30 Air Squats
20 Push-press, 115#/75#

If weather turns, we will sub a 500m row for the run

Cool Down:

Banded Hip Flexor Stretch
Partner Hanging Back Smash

Tuesday 9.30.14

Reminder: Fall 2.0 schedule is in effect (back to 8am and 9am classes on M/W/F. 9am only on T/TH)

Also, Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause!

Click here for online registration.

Warm-up:

5 Indoor Laps

Then:

2 Rounds of

100ft Bear Crawl
10 Hand Release Push-ups

Skill:

12min Inversion and Double-under Practice

60-90sec Hand Stand Walk (or Hand Stand Hold or Head Stand Hold)

60-90sec Double-Under (or Triple)

Workout:

4 Rounds

50 Double-unders or 100 Singles
25 Ring Push-ups (or Hand Release)
12 Toes 2 Bar (or candle sticks)
12 Chest 2 Bar Pull-ups (or chin over)

Cool Down:

Foam Roll, hitting IT Bands, Lats and Lower Back

Monday 9.29.14

Reminder: Fall 2.0 schedule starts today (back to 8am and 9am classes on M/W/F. 9am only on T/TH)

Also, Burpees and Meters 4 MS will be this Saturday at 10am (heat times and workout will be announced on Thursday). There are plenty of spots available, so sign-up and contribute to a good cause!

Click here for online registration.

Warm-up:

5 Indoor Laps

Then:

5 Wall Squats, 5 Count
50ft Knee Tuck/Lunge/Single Leg DL

Barbell:

1) Dead Lift 7×2

Warm-up with:
2x 95#/65#
2x 40%
2x 50%
2x 60% (this will be your first set of 7)

You will then progress up in weight by 10#-20# per set. Aim for your 6th set to be your heaviest. Use the 7th set as a retest or try a slightly heavier weight. You may also repeat the weight for sets to ensure confidence before moving up, example: 4th set 275#, 5th set 275#.

2) Power Snatch Warm-up, 3×4

3) Weighted Step-up, 3×4

Workout:

AMRAP 12min

10 Power Snatches, 95#/65#
20 Weighted Step-ups, 20″ Box
1=1, use a 53#/35# kettle bell or 50#/30# Slam Ball held in the front rack position

Cool Down:

Banded hamstring stretch, on back
Pigeon stretch

Sunday 9.28.14

REST DAY

“Here’s to the crazy ones. The misfits. The rebels. The troublemakers. The round pegs in the square holes. The ones who see things differently. They’re not fond of rules. And they have no respect for the status quo. You can quote them, disagree with them, glorify or vilify them. About the only thing you can’t do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do.” 

Saturday 9.27.14

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

5min Max Meter Row

5min Rest

AMRAP 5min
5 Man Makers, AHAP
25 Leg Raise

5min Rest

AMRAP 5min
15 Push-press, 75#/55#
15 Burpees

5min Rest

AMRAP 5min
15 SDLHP, 75#/55#
15 Push-ups

5min Rest

5min Max Meter Row

10AM: Open Gym

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