WOD

February 21, 2018

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Modified hours this Friday, Feb 23rd:
5am: Group WOD
12:15pm: Group WOD
4-5:30pm: Open Gym
5:30pm-7:30pm: Friday Night Lights – 18.1

AMRAP 6 min
3 Deadlift (275/185)
9 CTB Pull Up
12 Lateral Hop Over Bar

Goal: 5+ Rounds

This is designed to have you working on ctb skills with stringing reps together as well as getting some loading on the deadlift.  The lateral jump over the bar is exactly that.  It will be quick and tax the legs a bit.  Goal is ...

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February 20, 2018

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EMOM 20 Minutes:
Odd: Row 15/12 Calories
Even: 3 Squat Cleans (155/115) + 3 Box Jumps (30/24)

The row is something you should be able to hang onto. For the squat clean and box jump don’t feel tied to the weight I have written. It’s good starting point but more importantly we are looking to get you under some heavier weight that you can do quick singles with. Some of you will be able to use more an others a bit ...

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February 19, 2018

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Friday Night Lights starts this Friday!!!|
Join us this Friday, Feb 23rd from 5:30pm-7:30pm to take on Open WOD 18.1. Whether you’re registered for the the Open or not, come out to compete, judge or just make some noise! This is the time of year when we meet unexpected challenges head on, find new skills we didn’t think we had and smash old PR’s.

We’ll be drawing our first prize of the Open Season this Friday! DON’T MISS OUT!!

Friday Hours (Feb ...

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February 17, 2018

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8am-10am: Open Gym
10am: Group WOD

Split Jerk
15 min to build up to a heavy single for the day

Teams of 2
80-60-40
DB Snatch (50/35)
Toes to Bar

Split work up in any order needed, one person works at a time

Goal: Sub 20 min

Split up the work any way you want to complete the reps. Great time to practice cycling that dumbbell and try some of the techniques that may work for you in regards to the transition from hand to ...

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February 16, 2018

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5 Rounds On the 4 min:
Row 20/17 cal
100′ Double KB Front Rack Carry (53/35)

Great way to get in some more conditioning but not beat yourself up. Goal is to have you feeling more fresh now and starting to get hungry for some more work/intensity as we go into the Open next week. On the 4 min 20/17 cal row and a 100’ DBall carry on your chest. Sub out any odd object to change things up or if ...

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February 15, 2018

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3 Rounds:
 21 OHS (95/65)
15 Box Jump Over (24/20)
9 Ring Muscle Up

Goal: Sub 11 min

Great workout to push the pace on and check in on your conditioning as well as work some higher skill movements.  Breaking up the muscle ups into 2 or 3 sets will most likely be a good idea for most of us since the other 2 movements will be something we should be shooting to ...

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February 14, 2018

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EMOM 20 min
Min 1: Run 200 meters
Min 2: 5 Power Snatch (135/95)
Min 3: Run 200 meters
Min 4: 5 Power Clean (185/135)

The focus is going to be pushing the pace a bit on the runs so you have time to gather yourself for the barbell.  You can work touch and go reps or singles here.  Whichever works best for you but you should have about :30 sec or more to rest before running ...

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February 13, 2018

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EMOM 5 min
5 Cluster (155/105)
Goal: Completion

This is going to get a bit challenging for most of us but if the 155/105 lb bar is something you are super confident with you can bump it up a bit.  This is if you’re a barbell ninja.  Also, if you end up needing to drop under the bar a bit in the overhead phase of the thruster to keep moving and stay in a good position that is fine.  See if ...

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February 12, 2018

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The 2018 CrossFit Open starts Thursday, February 22nd!

Not familiar with The Open? Go here https://games.crossfit.com/video/open-registration-live/open to learn more about the worldwide competition. Whether you decide to register on-line for the Open or not, we’d love for you to join us every Friday night for 5 weeks, starting Feb 23rd to do the Open workout in a fun, friendly and energetic environment. Be sure to come on out to compete, judge or just make some noise! Prize drawings will be held bi-weekly throughout the ...

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February 10, 2018

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8am-10am: Open Gym
10am: Group WOD

Nutrition meeting TODAY at 11am!

Teams of 2
3 Rounds:
20 Sync Thruster (95/65)
10 Ring Muscle Up (sub Burpee Pull-up)

Goal: Sub 15 min

Synchronized Thrusters on deck today. The muscle ups don’t have to be synced, each person does a set of 10. Goal is sub 15 min so scale appropriately. For many this will be fewer muscle ups (shoot for 5-7/round) or less thrusters (try to keep it at no less than 15/round).

Post Work:
CS ...

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