Monday 12.31.18

Announcements:

Bring a Friend Friday:
This Friday, January 4th
All classes, all skill levels welcome.

New Years Schedule:
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Athletes Choice

Note: Due to the duration of the workout we will be starting at 9:05am, please arrive early, and get prepared and ready for the workout brief at 9am.

HERO Workout:

“Chad”
1000 Step-ups, 20″

Rx’d+:
Add 45#/35# of weight (pack, weight vest, DB, Sand Bag, etc) 

Scaling options:
1/2 Chad
Partner Chad 

SOCS Chad M. Wilkinson age 43, passed away unexpectedly 29 Oct 2018 in Virginia Beach.  He served as a SEAL assigned to many NSW Commands, most recently in Virginia Beach. SOCS Wilkinson had many deployments and multiple combat missions over the past 22 years. He was highly decorated and highly respected as a mentor, instructor and brother in arms. He is survived by family, many teammates and friends.

Read more HERE about how this workout came to be.

10AM-12PM: Open Gym

 

Sunday 12.30.18

Announcements:

Bring a Friend Friday:
This Friday, January 4th
All classes, all skill levels welcome.

New Years Schedule:
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Deadlift
Build to a moderate 5rep

Conditioning:

“Bender”
AMRAP 15min
21 Ab-mat Sit-ups
15 Box Jumps, 24″/20″
9 Deadlifts, 185#/135#

10AM-12PM: Open Gym

Saturday 12.29.18

New Years Schedule:
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3 (25min Cap)
3 Rounds
75/50 Cal Row
50 Toes to Bar

In Time Remaining:
30 Clean and Jerks, 95#/65#
30 Clean and Jerks, 115#/80#
30 Clean and Jerks, 135#/95#
30 Clean and Jerks, 155#/105#
30 Clean and Jerks, 185#/135#
30 Cleans and Jerks, 205#/145#

10AM-11AM: Muscle-up Clinic

10AM-12PM: Open Gym

Friday 12.28.18

Announcements:

CFLW: Muscle-up clinic
Tomorrow Saturday, Dec. 29th 10am-11am
Click HERE to sign-up

New Years Schedule:
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

Build to a heavy complex:
Power Snatch + OHS + Squat Snatch

If flexibility and/or skill are a limiting factor do:
3-pos Power Snatch (High-Hang/Mid-Hang/Floor)

Conditioning:

For Time:
20 Power Snatches, 95#/65#
20 Lateral Barbell Burpees
20 Overhead Squats, 95#/65#
20 Lateral Barbell Burpees
20 Squat Snatches, 95#/65#

Thursday 12.27.18

Announcements:

CFLW: Muscle-up clinic
This Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

New Years Schedule:
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

1a) 3×10-12 DB Bench Press
1b) 3×10-12 Banded Pull Aparts
1c) 3×10-12 Barbell Curl

Conditioning:

AMRAP 15min
400m/350m  Row
20 Kettlebell Swings, 53#/35#
1-Indoor Lap  Bear Crawl

1-Lap = 2pts (1 point per half  completed)

Wednesday 12.26.18

New Years Schedule:

Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

3-Position Squat Clean
High-hang / Hang (mid) / Ground
Build to a heavy complex over 5-6sets

Conditioning:

AMRAP 3min
9/6 Cal Row
9 Power Cleans, 95#/65#

-Rest 3min-

AMRAP 3min
9/6 Cal Row
7 Hang Squat Clean, 115#/80#

-Rest 3min-

AMRAP 3min
9/6 Cal Row
5 Squat Clean, 135#/95#

Rx’d+:
Equal Cal Assault Bike

Announcements