We’re open today for classes at 1130, 1630, and 1730.
This weekend’s schedule:
12/27 – No weightlifting, 1000 group class, 1100 free intro
12/28 – 1100
Visiting from out-of-town? We welcome experienced CrossFitters. Check out our drop-in policy here.
Twas the day before Christmas and all through the gym were burpees and rowing and jump rope mayhem.
Come join us at 1100 for our annual Christmas Day workout!
“12 Days of CrossFit”
1 100m Sprint
2 Handstand Push-Ups
3 Ring Dips
4 Behind the Neck Weighted Sit Ups (AHAP)
5 Wall Ball (20 pounds/14 pounds)
6 Shoulder to Overhead (135 pounds/95 pounds)
7 Front Squats (135 pounds/95 pounds)
8 Kettlebell Swings (53 pounds/35 pounds)
9 Toes-to-Bar
10 Weighted Lunges (53 pounds/35 pounds)
11 C2B Pull Ups
12 Squat Snatches (135 pounds/95 pounds)
Workout is completed just like the song, “12 Days of Christmas”: 1; 2-1; 3-2-1; etc…Continue until round 12 when you will do all 12 movements. Happy holidays!
One class today at 1000!
Strength
1A) Press
Fitness: 3×5 Linear Progression, if time allows do a 4th set
Performance: 85%, 3×3, 1×3+
1B) 3×2 16′ Rope Climb
Conditioning
2 Person teams, OPWAAT & alternating movements, as many rounds as possible in 17 minutes:
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Strength
Back Squat
Fitness: 3×5 LP
Performance:
If you were successful last week (3+ sets): FS/BS 2-4 @ 94% of last Wednesday (100%), 3 to 6 sets.
If you could not complete 3+ sets at 100%: Begin deload, FS/BS 2-4 @ 70%, 6 sets.
Conditioning
“Rahoi”
Complete as many rounds as possible in 12 minutes of:
You must be perpendicular to the bar for bar-facing burpees.
Rowed kill
Strength
Every minute on the minute for 12 minutes
Odd: 2 Clean & Jerks @ 85%
Even: 2-3 Bar Muscle Ups or Muscle up progression/practice or gymnastics kip practice or 20 second hollow hold
Conditioning
30-20-10