Feb 28, 2021
Conditioning
5 rounds for time of:
- 400m run
- 30 Box Jumps
- 30 Wall Balls
Notes
Today’s conditioning is 5 rounds of running, box jumps, and wall balls. Your score is the time to complete 5 rounds or the number of rounds and reps completed under the 30-minute time cap.
The runs should take around 2-minutes to complete each round. Adjust the distance accordingly.
The box jumps should be done to a height that allows you to complete the reps without hesitation and remain safe throughout the workout.
The wall balls should be light. The goal should be to complete the 30 reps in no more than 2 sets each round.
Feb 26, 2021
*Schedule Update*
We will be changing our afternoon schedule starting Monday, March 1st. We will now be offering the following, Monday – Friday with a few noted exceptions:
- 2:15-3:30 PM Open Gym
- 3:30 PM CrossFit
- 4:30 PM CrossFit
- 5:30 PM CrossFit
- 5:45 PM Park WOD (Mon & Wed only)
- 6:30 PM CrossFit (not offered on Fridays)
- 7:30 PM Barbell (Mon, Tues, & Thurs only)
We ask members only RSVP for one in-gym class for each day for the time being. Park, track, and virtual workouts are not included in this limit. We truly dislike implementing this policy as we love seeing members take full advantage of our programs. However, we are trying to balance the ability for everyone to get into a class under the current COVID-19 related restrictions. We look forward to rescinding this as soon as our class capacity can be raised.
An exception to this policy is for same-day reservations 3 hours or less before the second class begins. For example, if you attend a CrossFit class and would like to stay for the Barbell class following it which is not full, by all means please do. We ask that you don’t reserve the spot for that second class more than three hours in advance. We hope this adds some common-sense flexibility in the policy to grab spots in classes that clearly aren’t going to fill up. A similar scenario could work with Open Gym (AM or PM) and a CrossFit class.
Conditioning
With a partner, complete 4 rounds for time:
- 400-500m Row (or 800-1000m bike) (each and at the same time)
- 30 Overhead Squats (one person working at a time)
- 30 Pull Ups (one person working at a time)
24:00 time cap
Notes
Today’s conditioning is 4 rounds of rowing, overhead squats, and pull ups. Each partner will row 400-500m on their own machine at the same time. Once both partners are done, one partner may begin working on the overhead squats. You may switch whenever you want here. Once 30 reps are done, one partner will begin working on the pull ups. You may switch whenever you want here, as well.
Your score is the total time to complete 4 rounds or the number of rounds and reps completed under the 24-minute time cap.
The row should take about 2-minutes to complete. Adjust the distance accordingly. If you do not have a machine, you may substitute a 400-500m run.
The overhead squats should be at a moderate weight. A good strategy would be for each partner to do 8 reps, then 7 reps. Choose a weight that allows you to do that. If you cannot complete at least 8, it’s too heavy. If you move through 15 reps quickly, it is too light.
The pull ups should be done in at least sets of 5. You may substitute jumping pull ups or ring rows.
Feb 25, 2021
*Schedule Update*
We will be changing our afternoon schedule starting Monday, March 1st. We will now be offering the following, Monday – Friday with a few noted exceptions:
- 2:15-3:30 PM Open Gym
- 3:30 PM CrossFit
- 4:30 PM CrossFit
- 5:30 PM CrossFit
- 5:45 PM Park WOD (Mon & Wed only)
- 6:30 PM CrossFit (not offered on Fridays)
- 7:30 PM Barbell (Mon, Tues, & Thurs only)
We ask members only RSVP for one in-gym class for each day for the time being. Park, track, and virtual workouts are not included in this limit. We truly dislike implementing this policy as we love seeing members take full advantage of our programs. However, we are trying to balance the ability for everyone to get into a class under the current COVID-19 related restrictions. We look forward to rescinding this as soon as our class capacity can be raised.
An exception to this policy is for same-day reservations 3 hours or less before the second class begins. For example, if you attend a CrossFit class and would like to stay for the Barbell class following it which is not full, by all means please do. We ask that you don’t reserve the spot for that second class more than three hours in advance. We hope this adds some common-sense flexibility in the policy to grab spots in classes that clearly aren’t going to fill up. A similar scenario could work with Open Gym (AM or PM) and a CrossFit class.
Strength
Every minute on the minute for 10:00:
- 2 Power cleans
- 3 Bar Facing Burpees
Notes
Today’s strength is power cleans. At the top of each minute for 10-minutes, you will perform 2 power cleans and 3 bar facing burpees, then rest until the top of the next minute. We recommend using the same weight for all 10 rounds.
You may drop the bar and reset between reps on the power cleans.
Focus on consistent footwork and try to move fast during the burpees.
Conditioning
For time:
- 40-50 Calories
- 21 Hang Squat Cleans
- 21 Bar Facing Burpees
- 15 Hang Squat Cleans
- 15 Bar Facing Burpees
- 9 Hang Squat Cleans
- 9 Bar Facing Burpees
- 40-50 Calories
16:00 time cap
Notes
Today’s conditioning is 21-15-9 of hang squat cleans and burpees, with a calorie buy in and buy out. Your score is the time to complete the prescribed work or the number of reps completed in under 16-minutes.
The calories should take no longer than 3-minutes each time. Adjust the number of reps accordingly.
The hang squat cleans should be light. You should be able to complete the set of 21 in no more than 3 sets.
The burpees should be completed at a pace of at least 10 per minute. If you cannot maintain that pace, consider adjusting the rep scheme to 15-12-9.
Feb 24, 2021
*Schedule Update*
We will be changing our afternoon schedule starting Monday, March 1st. We will now be offering the following, Monday – Friday with a few noted exceptions:
- 2:15-3:30 PM Open Gym
- 3:30 PM CrossFit
- 4:30 PM CrossFit
- 5:30 PM CrossFit
- 5:45 PM Park WOD (Mon & Wed only)
- 6:30 PM CrossFit (not offered on Fridays)
- 7:30 PM Barbell (Mon, Tues, & Thurs only)
We ask members only RSVP for one in-gym class for each day for the time being. Park, track, and virtual workouts are not included in this limit. We truly dislike implementing this policy as we love seeing members take full advantage of our programs. However, we are trying to balance the ability for everyone to get into a class under the current COVID-19 related restrictions. We look forward to rescinding this as soon as our class capacity can be raised.
An exception to this policy is for same-day reservations 3 hours or less before the second class begins. For example, if you attend a CrossFit class and would like to stay for the Barbell class following it which is not full, by all means please do. We ask that you don’t reserve the spot for that second class more than three hours in advance. We hope this adds some common-sense flexibility in the policy to grab spots in classes that clearly aren’t going to fill up. A similar scenario could work with Open Gym (AM or PM) and a CrossFit class.
Strength
Every :30 for 10 Rounds:
Notes
Today’s strength is thrusters. The focus here is maintaining a good rhythm. You will complete 5 reps at a 10X1 tempo at the top of every :30 for 10 rounds. This means every rep will be performed with a :01 descent on the squat and a :01 pause with the bar locked out overhead.
The sets of 5 will take about :15 to complete, which means you will have about :15 to rest before your next set. Choose a weight that allows you to complete all 10 sets with a perfect tempo. Aim to use the same weight as last week’s 8 sets of 5.
Conditioning
Complete as many rounds as possible in 15:00
- 7 Kettlebell Swings
- 5 Box Jumps (step down)
- 35 Double Unders
Notes
Today’s workout is 15 minutes of kettlebell swings, box jumps, and double unders. Your score is the number of rounds and reps completed in the 20-minutes.
The kettlebell swings should be a moderate weight that still allows you to perform 7 reps unbroken each round. Keep in mind, even though the sets are small, the overall volume of swings will be on the higher side.
The box jumps should be done to a height where you will remain safe throughout and be able to jump without hesitation each rep.
The double unders should take no longer than :30 to complete each round. Adjust the number or substitute single unders.
Feb 23, 2021
Conditioning
Every 7:00 for 4 rounds:
- 400-500m Row
- 15 Dumbbell Bench Press
- 20 Toes to Bar
Notes
Today’s conditioning is 4 rounds of rowing, dumbbell bench press, and toes to bar. You will start a new round at the top of every 7-minutes. Your score is the slowest of the 4 rounds.
The row should take 2-minutes or less to complete. Adjust the distance accordingly.
The dumbbell bench press should be at a moderate weight. The goal should be to complete the 15 reps in about 2 sets. If you do not have a bench, you may substitute floor press or a bodyweight pressing exercise such as push ups.
The toes to bar should be completed in no more than 4 sets. The overall volume is on the higher side, so don’t perform sets that are too big to maintain throughout the workout.
