Archive for December, 2014

Thursday 1.1.15

Happy New Year!

Gym is closed today. Back to normal schedule tomorrow.

Happy New Year! Gym is closed today. Back to normal schedule tomorrow.
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Wednesday 12.31.14

Schedule changes for the week:
Wednesday 12/31 – No 6:45pm or 8pm.
Thursday 1/1 – Closed.
Friday 1/2 – Back to Normal

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

New Year’s Eve WOD!
In 15 Minutes
2015m Row
with remaining time AMRAP
12 HSPU
31 Situps

After Party:
200m Farmer Carry (AHAP)

Schedule changes for the week: Wednesday 12/31 – No 6:45pm or 8pm. Thursday 1/1 – Closed. Friday 1/2 – Back to Normal On-Ramp starts January 6th, spread the word to anyone you know who may be interested! This program will teach
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Tuesday 12.30.14

Schedule changes for the week:
Wednesday 12/31 – No 6:45pm or 8pm.
Thursday 1/1 – Closed.
Friday 1/2 – Back to Normal

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

Opener:
4 rounds (not for time)
20 Shoulder Touches
10 Hollow Body Rocks
10 Superman Rocks
5 Strict T2B

Metcon:
3 Rounds
20 T2B
20 OH Lunges (135#/95#)

Schedule changes for the week: Wednesday 12/31 – No 6:45pm or 8pm. Thursday 1/1 – Closed. Friday 1/2 – Back to Normal On-Ramp starts January 6th, spread the word to anyone you know who may be interested! This program will teach
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Monday 12.29.14

Strength:
Good Mornings 10-10-10

Metcon:
For time:
100 Double Unders
50 Wall Balls (20#/14#)
80 Double Unders
25 Deadlifts (225#/155#)
60 Double Unders
50 Box Jumps (24″/20″)

Strength: Good Mornings 10-10-10 Metcon: For time: 100 Double Unders 50 Wall Balls (20#/14#) 80 Double Unders 25 Deadlifts (225#/155#) 60 Double Unders 50 Box Jumps (24″/20″)
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Sunday 12.28.14

Barbell Club 10am-11am.
Open Gym 11am-1pm.

Barbell Club 10am-11am. Open Gym 11am-1pm.
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Saturday 12.27.14

Partner WOD

For Time:
Row 4000m (switch every 500m)

Partner 1
Row 500m
Partner 2
8 Burpees
20 Jumping Lunges

Partner WOD For Time: Row 4000m (switch every 500m) Partner 1 Row 500m Partner 2 8 Burpees 20 Jumping Lunges
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Friday 12.26.14

Open Gym 9am-11am, 5pm-7pm.

Open Gym 9am-11am, 5pm-7pm.
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Thursday 12.25.14

Merry Christmas!

Open Gym tomorrow 9am-11am and 5pm-7pm.

Merry Christmas! Open Gym tomorrow 9am-11am and 5pm-7pm.
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Wednesday 12.24.14

Schedule changes for the week:
Wednesday 12/24 – 9am and 10am classes only.
Thursday 12/25 – closed.
Friday 12/26 – Open Gym 9am-11am, 5pm-7pm.

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

 

Nightmare Before Christmas
1 Rope Climb (15′)
20 Double Unders
3 Ring Dips
4 Strict Pullups
5 Burpees
6 KB Swings (70#/53#)
7 T2B
8 Clapping Pushups
9 Front Squats (115#/75#)
10 Hang Power Cleans (115#/75#)
11 OHS (115#/75#)
12 Power Snatches (115#/75#)

Schedule changes for the week: Wednesday 12/24 – 9am and 10am classes only. Thursday 12/25 – closed. Friday 12/26 – Open Gym 9am-11am, 5pm-7pm. On-Ramp starts January 6th, spread the word to anyone you know who may be interested! This program
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Tuesday 12.23.14

Schedule changes for the week:
Wednesday 12/24 – 9am and 10am classes only.
Thursday 12/25 – closed.
Friday 12/26 – Open Gym 9am-11am, 5pm-7pm.

On-Ramp starts January 6th, spread the word to anyone you know who may be interested!
This program will teach you the foundations of CrossFit. All barbell movements will be taught thoroughly and a workout is guaranteed at the end of every session. Upon completion of these 6 classes, there will be a free week offered at CFSE.
Email us to reserve your spot – CoachRBlake@gmail.com

Strength:
1RM Shoulder Press

Metcon:
For Time
50 Shoulder Press (@75% of 1RM)
*200m run every time you break

Schedule changes for the week: Wednesday 12/24 – 9am and 10am classes only. Thursday 12/25 – closed. Friday 12/26 – Open Gym 9am-11am, 5pm-7pm. On-Ramp starts January 6th, spread the word to anyone you know who may be interested! This
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