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22 Oct 2014

Oct 22 2014

Free Class Saturday at 11AM Come see what CrossFit is all about, then sign up for our next Beginner’s Classes starting Monday Nov 3rd!

Movement and Mobility Class is tonight at 6:30pm. Come get stretched out and learn new techniques for getting in good position!

Barbells 4 Boobs will be Saturday at 9AM. Come out and throwdown for a good cause!

WOD
Run or Row 5K

Oly Wk2/D3
7/15 Front Squat – Work to a Heavy Single then do 3 more reps at 85% (7s pause in the bottom, stand then 15s hold at the top)

5×3 Sotts Press working up as heavy as possible

21 Oct 2014

Oct 21 2014

Awesome job on the Squats by everyone yesterday! Lots of PRs and even some athletes resetting their 1RMs as 3RMs!

Avalanches
A single snow flake losing grip on its neighbor and sliding down hill is all it takes to start a massive avalanche. The tiniest of changes when compounded together can make huge life-long change happen. What goals do you have and what tiny change can you make to get that avalanche started?

WOD
2 Rounds – 2 AMRAPS – 60s Rest between

Muscle Ups (Ring Rows)
Power Snatches (95/65)
Pull Ups
Burpees

Oly Wk2/D2
5×3+1 Power Clean + Push Jerk
5×5 Power Snatch (TaG – Touch and Go)
**Increase weight on each set of Oly Lifting**

20 Oct 2014

Oct 20 2014

Welcome to a brand new week!

3RM Back Squat

WOD
21-15-9-6-3
Shoulder to Overhead (135/95)
Box Jumps (24/20)

Oly Wk2/D1
30 Back Squats at 90% of Friday’s 5RM (as few sets as possible, none should be greater than 6 Reps)
5×3 BTN Split Jerk – Heavy

17 Oct 2014

Oct 17 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Next Saturday, the 25th, we’ll be doing Barbell’s 4 Boobs. Details to follow.

WOD
Teams of 2

10 HSPU (Partner Holds HS)
10 Farmer’s Carry (Partner Holds Plank)
10 Bear Crawls (Partner Holds Squat)

14 AMRAP

Oly Wk1/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

15 Oct 2014

Oct 15 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Movement and Mobility starts tonight at 6:30 The 30(ish) min class will cover a host of things that you should be doing to get better and stay injury free. Come check it out!

WOD
4x 250m Row Sprints

1RM Power Clean

Oly WK1/D3
I’ve been getting a lot of questions about Oly cycles and Squat cycles. First, they’re both the same. Building the squat is essential to lifting more weight in the Olympic lifts. MWF we’ll be squatting in this program. Monday is “make my legs bigger day” so if you’re not looking to build your squat at all cost, like not fitting into your jeans, then you should skip this day and do whatever the rep max squat is in the WOD programming. Wednesday is about building stability in the squat. And Friday is a 5RM that builds strength and power. If you’re just looking to improve your Oly lifting then Tuesday and Friday are your days – with or without the WOD. You’ll get heavy Squat and Power variations of each lift each week.

7s Pause + 15s Hold Front Squat – Work to a heavy single, no misses, then do 3 additional reps at 85%. (In this move you’ll squat the weight, hold at the absolute bottom position for 7 seconds, stand and hold the bar front racked for 15s, then finally rack the weight. Use a clock and don’t short it!).

13 Oct 2014

Oct 13 2014

Welcome to a brand new week!

The Nutrition Challenge is officially over, but don’t let that stop you from keeping your diet clean and continuing to smash PRs! We’ll be keeping the FB page open and I encourage everyone to continue posting results there.

5RM Front Squat
WOD
42 Wall Balls (20/14)
7 Muscle Ups
30 Wall Balls
5 Muscle Ups
18 Wall Balls
3 Muscle Ups

**Banded or Muscle Up Transitions will be used to scale**

Oly Wk1/D1
30 Back Squats 90% of 5RM (Complete this in as few sets as possible)
3×3 BTN Split Jerk (Heavy but no misses)

10 Oct 2014

Oct 10 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
Teams of 2
18 AMRAP

4 Bear Crawls
4 Single Arm Farmers Carry (2/1.5p)
4 Single Arm Over Head Lunge (2/1.5p)
4 Broad Jumps
4 Waiters Walks (2/1.5p)

1 Length = 25′
Teams switch every 50′

Oly Wk15/D5
1RM C&J

**New template starts Monday**

09 Oct 2014

Oct 9 2014

Free Class Saturday at 11AM Come see what CrossFit is all about!

Amazing job by everyone who came in and ran their Mile Time Trial yesterday! We saw a bunch of PRs, some over a minute better, in just one month! Keep up the great work!

WOD
1K Row
50 Air Squats
40 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
20 Shoulder to Overhead (135/95)
100 Double Unders
50 Pistols
40 Pull Ups
30 Box Jumps
20 HSPU

30 Min Cap

Oly Wk 15/D4
Rest or Make Up. Mobility Work.

08 Oct 2014

Oct 8 2014

The effort given this week has been nothing short of amazing! Keep it up!

1mi Run Time Trial (Compare to Sept 10 2014)

WOD
Death By
Burpee Pull Ups

*Start on 4 Reps and Increase by 2 each Minute*

Oly WK15/D3
1RM Snatch – Hit a PR.

07 Oct 2014

Oct 7 2014

Amazing effort by everyone yesterday! We had big PRs set in the lift and WOD!

WOD
7 AMRAP
5 Power Snatches (135/95)
10 T2B
20 Double Unders
-Rest 3 Min-

7 AMRAP
10 Single Arm KBS (2p/1.5)
10 Push Ups
20 Sit Ups

Oly Wk 15/D2
REST.


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