Archive for June, 2016

7.1.16- Summer Squat Day

Week of 4th of July Schedule:

  • 8, 9, 10AM Classes ONLY on Monday 7/4. All are welcome. CrossFit Lite Friendly.
  • Friday 7/8- NO 6 or 7PM class. 6:30PM Judges/Volunteer meeting for Belmar Beatdown. Food will be provided.

Today’s Workout

Strength

  • Take 20 minutes to find your 1RM Back Squat

Conditioning

  • 5 Rounds EACH For Time, Rest 90 Seconds
    • 10 Toes to Bar
    • 8 DB Squat Snatch (RX- Choose your own weight) (CRX- 100/70#)
    • 6 Bar MU (SX- 12 Jumping C2B Pull Ups)

 

Week of 4th of July Schedule: 8, 9, 10AM Classes ONLY on Monday 7/4. All are welcome. CrossFit Lite Friendly. Friday 7/8- NO 6 or 7PM class. 6:30PM Judges/Volunteer meeting for Belmar Beatdown. Food will be provided. Today’s Workout Strength
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6.30.16- Vanity Thursday

4th of July Schedule:

  • 8, 9 and 10AM classes ONLY! All are welcome. 

Today’s Workout

Strength

  • Push Press 5×3 @ 80%

Vanity Thursday

  • 3 Rounds:
    • 5 Strict Pull Ups (CRX- 2 Legless Rope Climbs) *Use weight on pull ups if you can. Wear a weighted vest for Legless rope climbs if you can)
    • 5 Bench Press AHAP
    • 20 Banded Tricep Ext.
  • 4 Rounds
    • 10 Bent over Rows AHAP
    • 10 Barbell Rollouts

 

 

4th of July Schedule: 8, 9 and 10AM classes ONLY! All are welcome.  Today’s Workout Strength Push Press 5×3 @ 80% Vanity Thursday 3 Rounds: 5 Strict Pull Ups (CRX- 2 Legless Rope Climbs) *Use weight on pull ups if
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6.29.16- Midweek Metcons

Today’s Workout

  • 0:00-8:00
    • EMOM: 100m Sprint
  • 8:00-10:00
    • REST
  • 10:00-17:00
    • AMRAP
      • 10 Power Snatches (95/65#)
      • 10 Box Jumps
  • 17:00-19:00
    • REST
  • 19:00-27:00
    • EMOM: 100m Sprint

For the 100m Sprint, you are not recording your time. Sprint 100m ALL OUT, jog back to the start before the next minute begins. 

Today’s Workout 0:00-8:00 EMOM: 100m Sprint 8:00-10:00 REST 10:00-17:00 AMRAP 10 Power Snatches (95/65#) 10 Box Jumps 17:00-19:00 REST 19:00-27:00 EMOM: 100m Sprint For the 100m Sprint, you are not recording your time. Sprint 100m ALL OUT, jog back to
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6.28.16- Intervals

Today’s Workout

Strength

  • Take 20 minutes to find your 1RM Deadlift

Conditioning

  • 5 Rounds, 1 Min Work, :30 Rest for TOTAL Reps
    • Calorie Row
    • Double Unders
    • KB Swings (53/35#)
Today’s Workout Strength Take 20 minutes to find your 1RM Deadlift Conditioning 5 Rounds, 1 Min Work, :30 Rest for TOTAL Reps Calorie Row Double Unders KB Swings (53/35#)
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6.27.16- A clean start

Today’s Workout

Strength

  • EMOM8: 1 power clean + push jerk

Conditioning

  • Every 10:00 begin a new round for 3 TOTAL rounds:

500m row

15 pull ups (CRX- Chest to Bar)

20 burpees to 45# plate

25 Wallballs (20/14#) (CRX- 30/20#)

2 HEAVY Clean and Jerks

Today’s Workout Strength EMOM8: 1 power clean + push jerk Conditioning Every 10:00 begin a new round for 3 TOTAL rounds: 500m row 15 pull ups (CRX- Chest to Bar) 20 burpees to 45# plate 25 Wallballs (20/14#) (CRX- 30/20#)
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6.26.16- Endurance and BBC

Endurance 8AM

  • Rowing
    • For 30:00 
      • 5:00 HARD
      • 5:00 Easy

Barbell Club 9AM

  • Build to a heavy Pause Jerk + Jerk
  • Build to a heavy complex of:
    • 1 Power Clean
    • 1 Push Jerk
    • 1 Clean
    • 1 Jerk

 

Open Gym 10-12PM

Endurance 8AM Rowing For 30:00  5:00 HARD 5:00 Easy Barbell Club 9AM Build to a heavy Pause Jerk + Jerk Build to a heavy complex of: 1 Power Clean 1 Push Jerk 1 Clean 1 Jerk   Open Gym 10-12PM
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6.25.16- Partner Saturdaze

Today’s Workout

  • With a partner, complete the following:
    – 100 Shoulder to OH (115/75#)
    – 100 Front rack lunges
    – 100 Burpees over the Bar
    – 100 Back Squats
    – 1000m Run
    – 50 Shoulder to OH
    – 50 Front rack lunges
    – 50 Burpees over the bar
    – 50 Back Squats
    – 500m Run
Today’s Workout With a partner, complete the following:– 100 Shoulder to OH (115/75#)– 100 Front rack lunges– 100 Burpees over the Bar– 100 Back Squats– 1000m Run– 50 Shoulder to OH– 50 Front rack lunges– 50 Burpees over the bar–
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6.24.16- Friday Fun…

Today’s Workout

Conditioning

  • For Time:
    • 1 Mile Run
    • 200 Double Unders
    • 800m Run
    • 100 KB Swings (53/35#)
    • 400m Run
    • 50 DB Snatches (50/30#) (CRX- 70/50#)
    • 200m Run

Rest 5 Minutes

  • AMRAP2: Hollow Body Rocks
Today’s Workout Conditioning For Time: 1 Mile Run 200 Double Unders 800m Run 100 KB Swings (53/35#) 400m Run 50 DB Snatches (50/30#) (CRX- 70/50#) 200m Run Rest 5 Minutes AMRAP2: Hollow Body Rocks
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6.23.16- Final Squat Day!

Today’s Workout

Strength

  • 5×5 Back Squat @90% of Monday’s 5RM

Conditioning

  • AMRAP18:
    • 2000m Row Buy-In (Scored separately!)
  • In Remaining time, AMRAP:
    • 4 Squat Cleans (135/95#) (CRX- 185/125#)
    • 8 HSPU (CRX- Strict)
    • 16 Toes to Bar
Today’s Workout Strength 5×5 Back Squat @90% of Monday’s 5RM Conditioning AMRAP18: 2000m Row Buy-In (Scored separately!) In Remaining time, AMRAP: 4 Squat Cleans (135/95#) (CRX- 185/125#) 8 HSPU (CRX- Strict) 16 Toes to Bar
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6.22.16- Hump Day Fun

Today’s Workout

Strength

  • 5×3 Push Press @73%

Conditioning

  • 4 Rounds For Time:
    • 20 Wallballs (20/14#)
    • 10 Pull Ups

Rest 2 Minutes

  • 3 Rounds For Time:
    • 10 Deadlifts (225/155#)
    • 10 Bar Facing Burpees

Finisher

  • 3×10 Strict Toes to Bar
Today’s Workout Strength 5×3 Push Press @73% Conditioning 4 Rounds For Time: 20 Wallballs (20/14#) 10 Pull Ups Rest 2 Minutes 3 Rounds For Time: 10 Deadlifts (225/155#) 10 Bar Facing Burpees Finisher 3×10 Strict Toes to Bar
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