Dec 26, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Every 1:15 for 10 rounds:
- 2 Slow Snatch Pulls + 1 Power Snatch from position 1
Strength Notes
Today’s strength is a snatch complex. The snatch pulls are to be performed slowly and deliberately from the ground through extension. This is meant to allow you to focus on your balance throughout and ensures you find positions 1>2>3 correctly. The power snatch is to be performed from position 1. Focus on lowering straight down, keeping the bar in your hip crease, then driving vertically. Start with a light weight and add a little bit of weight each round, building as heavy as technique allows.
Conditioning
5 Rounds
In 1:15, complete:
- 2 Rope Climbs
- 6 Box Jump Overs
- Max Alternating Single Arm Dumbbell Clean and Jerks (50/70)
Rest 2:30
Conditioning Notes
Today’s workout consists of several time priority intervals. The rope climbs should take no longer than :20. You can adjust the number of reps, lower the target height, or switch to hanging knee raises. The box jump overs should be done quickly. Choose a box height where you won’t hesitate between reps. The dumbbell should be challenging but you should still be able to work continuously for :30 with the dumbbell you choose.
Dec 25, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Front Squat
- build to a heavy single with a :05 descent and :05 pause in the bottom
Strength Notes
Today’s strength is front squats. Your coach will take you through a thorough lower body warm up before beginning the squats. Warm up with the empty bar and be sure to practice the tempo here. As you build, make moderate jumps at lighter weights and smaller jumps once you start to get to heavier weights. Be sure each negative is performed with a consistent tempo of :05 and after the :05 pause in the bottom stand up without any extra bounce.
Conditioning
With a partner, alternating full rounds, complete 5 rounds each:
- 5 Squat Cleans (you choose the weight)
- 200m Run
Conditioning Notes
Today’s workout is a task priority to be performed with a partner. The squat cleans should be at a challenging weight, but one where you can complete a rep every :05-:06. The runs should take no longer than 1:00. Adjust the distance in order to accomplish this. All ten rounds should be completed in 15:00 or less.
Dec 23, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- Wednesday, December 25th (Christmas)
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Conditioning
12 Days of CrossFit
- 1 Wall Walk
- 2 Box Jumps
- 3 Push Ups
- 4 Chest to Bar Pull Ups
- 5 Toes to Bar
- 6 Goblet Squats
- 7 Kettlebell Swings
- 8 Burpees
- 9 Calorie Bike
- 10 Dumbbell Thrusters
- 11 Dumbbell Box Step Overs
- 12 Devil Press
Conditioning Notes
Today’s workout is a task priority performed to the tune of the song “12 Days of Christmas.” You will start with 1 wall walk, then perform 2 box jumps and 1 wall walk, then 3 push ups, 2 box jumps, and 1 wall walk… Continue in this manner until you have finished all 12 rounds. This workout takes a long time so pace yourselves. Choose weights for each exercise that allow you to go unbroken. Then just have fun and don’t take this one too seriously. Have a great holiday!
Dec 22, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- Wednesday, December 25th (Christmas)
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Strength
Bench Press
- build to a heavy single with a pause on the chest
Strength Notes
Today’s strength work is bench press. Your coach will take you through a good shoulder and wrist warm up before you start benching. Once you start benching, perform at least 5 reps with the empty bar and very light weights to warm up. Make small jumps and once the weights become moderate, stick with just one rep at a time. We recommend at least 2:00 rest between heavier sets. Every rep will be performed with a pause on the chest. Always use a spotter.
Conditioning
In 12:00:
then with the remaining time complete as many reps as possible:
- 3 Shoulder to Overhead (115/75)
- 3 Pull Ups
- 30 Double Unders
- 6 Shoulder to Overhead
- 6 Pull Ups
- 30 Double Unders
- 9 Shoulder to Overhead
- 9 Pull Ups
- 30 Double Unders
- …continue adding 3 reps to the shoulder to overhead and pull ups
Conditioning Notes
Today’s workout is a time priority with a calorie buy in. The calories should take no more than 4:00 to complete. Adjust the number if necessary. Choose a weight on the barbell that allows you to complete at least 12 reps unbroken. The technique we recommend is a quick push jerk. The pull ups should be done quickly. Don’t allow these to go to singles. If that pull up volume is too high, adjust the reps to 2-4-6-8…, or switch to jumping pull ups. The double unders should be done unbroken every time. Either adjust the number of reps or perform single unders to accomplish this.
Dec 22, 2019
Schedule Update
Please note the following will be our schedule during the holidays:
- Tuesday, December 24th (Christmas Eve)
- Wednesday, December 25th (Christmas)
- Thursday, December 26th
- Tuesday, December 31st (New Year’s Eve)
- 0530
- 0630
- 0730 Open Gym
- 0900
- 1000 Open Gym
- 1130
- 1715
- Wednesday, January 1st (New Year’s Day)
If a class is not listed above, it has been cancelled. Thank you for understanding and have a great holiday.
Microcycle Preview
- Monday: Bench Press
- Tuesday: 12 Days of Christmas Workout
- Wednesday: Closed
- Thursday: Front Squat
- Friday: Power Snatch
- Saturday: Team Workout
