Archive for February, 2016

3.1.16- March Madness

Today’s Workout

Strength

  • Max Strict Pull Ups in 5 minutes

Conditioning

  • 3 Rounds EACH For Time:
    • 400m Run
    • 8 Hang Power Cleans (SX- 75/55#) (RX- 115/75#) (CRX- 135/95#)
    • 10 Shoulder to OH

Rest 90 seconds between each round

Finisher

  • In teams of 3-5, complete a 10 min AMRAP of 50′ Sled Pushes
Today’s Workout Strength Max Strict Pull Ups in 5 minutes Conditioning 3 Rounds EACH For Time: 400m Run 8 Hang Power Cleans (SX- 75/55#) (RX- 115/75#) (CRX- 135/95#) 10 Shoulder to OH Rest 90 seconds between each round Finisher In teams
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2.29.16- Happy Leap Year!

Through the duration of the Open, Monday’s Next Level class will vary based upon each weeks Open workout. Meaning, some weeks it may be cancelled and other weeks we may be on to train. Please always check Wodify to confirm before showing up! Today, it is cancelled. 

Any predictions on 16.2? My only thought is…Thank goodness burpees are out of the way for the next 4 weeks! 

Today’s Workout

Strength

  • Every :90 for 5 Rounds, perform 3 Front Squats as heavy as possible

Conditioning

  • For Time:
    • 50-40-30-20-10
      • KB Swings (53/35#)
      • Double Unders

CRX- Challenge to go UNBROKEN. 

Through the duration of the Open, Monday’s Next Level class will vary based upon each weeks Open workout. Meaning, some weeks it may be cancelled and other weeks we may be on to train. Please always check Wodify to confirm
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2.28.16- Sunday Update

Congratulations to those that completed 16.1! This is just the beginning of what is to come in the next 4 weeks. We are so proud of all of you and can’t wait to watch you guys succeed over these next few weeks. Please be sure to submit your 16.1 scores by tomorrow at 5PM so we can validate your performance! To submit your score, visit games.crossfit.com, use your login used to sign up for the Open, and type in your score! Bring it on Week 2!

Through the duration of the Open, Monday’s Next Level class will vary based upon each weeks Open workout. Meaning, some weeks it may be cancelled and other weeks we may be on to train. Please always check Wodify to confirm before showing up! 

The Week Ahead:

Monday- Front Squats + Swing Chipper

Tuesday- Pull + Push

Wednesday- Power Snatch EMOM + Intervals

Thursday- SHRED

Friday- 16.2

Saturday- TBD (BUT, Partners!)

Sunday- Endurance, Barbell, OG

Congratulations to those that completed 16.1! This is just the beginning of what is to come in the next 4 weeks. We are so proud of all of you and can’t wait to watch you guys succeed over these next
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2.28.16- Redo/Make Up

For those interested in re-doing 16.1, or needing to make up the workout, there will be judges available during Open Gym today until 1PM, which means the last heat will go off at 12:40PM. 

Reminder that Endurance Class is now SUNDAYS at 8AM with Sarit. Sign in to Wodify to reserve your spot. 

Endurance 8AM

  • 6×30/20 Cal Row
    • Rest :30

Rest 3 Minutes

  • 6x200m Sprints
    • Rest :30

Barbell Club 9AM

  • Shoulder Activation series
  • Overhead warm up complex:
    • 3 Rounds:
      • 5 Press
      • 5 Push Press
      • 5 Tall Jerks
      • 1 Jerk
  • Build to a heavy single of the following complex:
    • 1 PAUSE Jerk + 1 Jerk

 

Open Gym 10-12PM (1PM for those doing 16.1)

For those interested in re-doing 16.1, or needing to make up the workout, there will be judges available during Open Gym today until 1PM, which means the last heat will go off at 12:40PM.  Reminder that Endurance Class is now
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2.27.16- Elizabeth

Congratulations to all of our athletes who completed 16.1! To say the least, it was LONG. We appreciate you guys coming to the gym and hanging out with us all night, and we are sure that the athletes that we in the final heat appreciate it too. It was so awesome to be able to get the community together and push one another through this workout. Here’s to Week 1 being over and Week 2 in near sight!

 

Today’s Workout

Benchmark Workout

  • “Elizabeth”
    • 21-15-9 Reps for Time of:
      • Cleans (135/95#)
      • Ring Dips

Cooldown

  • 5 Rounds:
    • 50′ Walking lunge
    • 10 Hollow Body Rocks
    • 5 Fire Hydrants each leg
Congratulations to all of our athletes who completed 16.1! To say the least, it was LONG. We appreciate you guys coming to the gym and hanging out with us all night, and we are sure that the athletes that we
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2.26.16- 16.1

Please remember our schedule for the 5 weeks of the Open beginning TONIGHT. 

  • NO Next Level Class Friday’s OR Monday’s
  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

Today’s Workout

Conditioning

  • CrossFit Games Open Workout 16.1
    • AMRAP20
      • 25′ OH Walking Lunge (95/65#)
      • 8 Bar Facing Burpees
      • 25′ OH Walking Lunge (95/65#)
      • 8 Chest to Bar Pull Ups
Please remember our schedule for the 5 weeks of the Open beginning TONIGHT.  NO Next Level Class Friday’s OR Monday’s 4:15pm CrossFit 5:15pm CrossFit Lite 6-9 PM Friday Night Lights  If you are planning on doing the Open workouts, but
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2.25.16- 2016 CrossFit Open

The 2016 CrossFit Open begins tonight with the release of 16.1. We will be having a viewing of the live announcement at the gym tonight at 8PM. Please remember our schedule for the 5 weeks of the Open beginning THIS Friday. 

  • NO Next Level Class Friday’s OR Monday’s
  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

Today’s Workout

Conditioning:

  • EMOM24:
    • 1- 20/15 Calorie Row OR 200m Run
    • 2- 15 Wallballs (20/14#) (CRX- 20 Reps)
    • 3- 50 Double Unders
    • 4- Rest
The 2016 CrossFit Open begins tonight with the release of 16.1. We will be having a viewing of the live announcement at the gym tonight at 8PM. Please remember our schedule for the 5 weeks of the Open beginning THIS
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2.24.16- The Open before THE Open

Nutrition Challengers– Congratulations on completing the 30 days of the Open Prep Nutrition Challenge! Whether you had a perfect score, some weekend slips, or just in it to “try”, we are extremely proud of you. We understand that these things are not easy some times. But we hope that over these last 30 days you were able to learn some things about yourself. Maybe “paleo” isn’t for you. Maybe you realize that your performance in the gym is 90% based on how you fuel your body. Whatever it was, please share with us in the Nutrition Challenge FB Group. Again, congratulations and we are looking forward to seeing your results! 

Our schedule for the 5 weeks of the Open will be as followed on Friday Nights beginning THIS Friday:

  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

  • Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
  • NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

  • EMOM8:
    • 3 Touch n Go Power Cleans @80%

Conditioning

  • Open Workout 15.4
    • AMRAP8:
      • 3 Handstand Pushups
      • 3 Cleans (185/125#) (SX= 135/95#)
      • 6 HSPU
      • 6 Cleans
      • 9 HSPU
      • 9 Cleans
      • etc. etc. ontinuing this pattern for 8 minutes
Nutrition Challengers– Congratulations on completing the 30 days of the Open Prep Nutrition Challenge! Whether you had a perfect score, some weekend slips, or just in it to “try”, we are extremely proud of you. We understand that these things
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2.23.16- Nutrition Challenge comes to an END!

Nutrition Challengers– Congratulations on completing the 30 days of the Open Prep Nutrition Challenge! Whether you had a perfect score, some weekend slips, or just in it to “try”, we are extremely proud of you. We understand that these things are not easy some times. But we hope that over these last 30 days you were able to learn some things about yourself. Maybe “paleo” isn’t for you. Maybe you realize that your performance in the gym is 90% based on how you fuel your body. Whatever it was, please share with us in the Nutrition Challenge FB Group. Again, congratulations and we are looking forward to seeing your results! 

Our schedule for the 5 weeks of the Open will be as followed on Friday Nights:

  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

  • CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
  • Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
  • NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
  • CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Nutrition Challenge Benchmarks! 

Strength

  • 15 Minutes to build to a heavy double Back Squat
  • AMRAP1: Max Squats @65% of 2RM

Conditioning

  • 10 minutes max effort Row for Distance
Nutrition Challengers– Congratulations on completing the 30 days of the Open Prep Nutrition Challenge! Whether you had a perfect score, some weekend slips, or just in it to “try”, we are extremely proud of you. We understand that these things
Read More

2.22.16- MonDeads

Nutrition Challengers– Benchmark workouts will be TUESDAY of this week. Please be sure to get these completed by the end of the week as well as your after photos. Congratulations on a job well done. We are extremely excited to see/hear about your successes. Winners will be announced Friday at our first FRIDAY NIGHT LIGHTS for 16.1 of the CF Open.

Our schedule for the 5 weeks of the Open will be as followed on Friday Nights:

  • 4:15pm CrossFit
  • 5:15pm CrossFit Lite
  • 6-9 PM Friday Night Lights 

If you are planning on doing the Open workouts, but are unable to attend Friday’s, your other options are to complete the workouts Sunday at Open gym or during our 5:15PM CrossFit Lite class on Monday. You will be responsible for getting yourself a judge. 

**Schedule changes effective Monday 2/22**

  • CrossFit LITE will be 5x/week starting Monday 2/22 at 5:15pm. DAYCARE services will only be provided M/W/F. Please do not bring your children when daycare services are not available. Thank you for your understanding. 
  • Endurance Class will be moved to Sunday’s at 8AM. Focus will be Active Recovery, Endurance and Mobility. 
  • NEXT LEVEL class will be CANCELLED Monday’s and Friday’s during the 5 weeks of the Open. There will still be a 7AM Wednesday Next Level class. Normal schedule will resume at the conclusion of the CF Open. 
  • CrossFit Teens will be cancelled on Tuesdays until further notice starting 3/1/16.

*Please always check/confirm in Wodify if you are unsure of the new schedule

Today’s Workout

Strength

  • EMOM8:
    • Odd- 3 Deadlifts (start at 70% of 1RM)
    • Even- 12 Burpees over the Bar

Conditioning

  • Complete as many reps as possible in 3 minutes:
    • 400m Run
    • 25 KB Swings (53/35#)
    • 25 Toes to Bar
    • 25 Pull Ups (CRX= Chest to Bar)
    • 25 Deadlifts (225/155#) (CRX= 275/185#)
    • 25 Box Jumps (24/20″) (CRX= 30/24″)
  • Rest 2 minutes
  • Complete as many reps as possible in 5 minutes
  • Rest 2 minutes
  • Complete the entire thing FOR TIME (12:00 Time Cap) 
Nutrition Challengers– Benchmark workouts will be TUESDAY of this week. Please be sure to get these completed by the end of the week as well as your after photos. Congratulations on a job well done. We are extremely excited to
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