A+ R A-

W.O.D.

SWOD:

Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1

WOD:

1 Minute: Rope Climbs

1 Minute: Box Jumps (24"/20")

1 Minute: Power Cleans (95#/65#)

1 Minute: Double Unders (Sub=Single Unders)

1 Minute: Kettlebell Swings (53#/35#)

1 Minute: Rest

-3 Rounds for Reps-

 

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The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

Open Gym

9am-12pm

 

Competitor's Session

10am

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split

60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3

(Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

 

WOD:

6 Minute AMRAP

6 Toes-to-Bar

6 Clean & Jerks (135#/95#)


-Rest 2:00-

 

6 Minute AMRAP

200m Row

6 Burpees over the Rower


Free Intro Workout at 10AM

Skill: Med Ball Clean

WOD:

5 Med Ball Cleans

10 Sit-Ups

5 Push Ups

10 Air Squats

200m Row

-3 Rounds for Time-

 

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The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 

 

Hatch Week 3, Day 2

SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

10 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM

Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

WOD:

10 Strict HSPU

10 Strict Ring Dips

10 Strict Push Ups

10 Strict Pull Ups

-3 Rounds for Time-


5 Squat Variations For Strength, Mobility, And Better Movement

Hammer Time

Committing To A Training Program


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

 

 


WOD:

CrossFit Main Site Workout (150409):

For Time:

20 Burpees

20 Hang Squat Snatches (135#)

20 Bar Muscle Ups

20 Hang Squat Snatches (135#)

20 Burpees

 

Accessory:

A1) Seated Dumbbell Press

10/10/10/10

A2) Bent Over Unilateral Dumbbell Rows

10/10/10/10

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3 Ways To Prevent Post-Exercise Soreness

Why Do We Keep Doing CrossFit?


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

SWOD:

Hang Power Clean + Front Squat

60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5

(Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.)

Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk)

2/2/2/2/2/2

Clean Grip Deadlift

65% x 2, 75% x 2, 80% x 5, 80% x 5, 80% x 5

Accessory:

A1) Banded Triceps Extensions

15/15/15/15

A2) Hollow Rocks

20/20/20/20

 

4 Common Fat Loss Mistakes (And How To Avoid Them)

4 Barbell Variations That You Don't Have (But Probably Should)

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The US Obesity Epidemic: 3 Reasons We Should Be Concerned For Our Children

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Partner Mobility:

Barbell Shoulder/Trap Smash


SWOD:

Strict Press:

65% x 10; 70% x 10; 75% x 8; 80% x 6


Partner WOD:

20 Minute AMRAP:

10 Push-Ups

10 KBS (70#/53#)

10 Overhead Static Lunges (135#/95#)

400m Run

*When one partner is running 400m, the other partner completes as many rounds as possible.

 

Optional Finisher on Open Gym Side:

Partner Med Ball Sit-Ups

15/15/15

 

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Period Periodization: Harnessing The Power Of Your Cycle

Improve Your Attitude: Stay Positive

Do I Have To Brush And Floss On A Paleo Diet?

 

The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.


SWOD:

Hatch Week 3, Day 1

Back Squat:

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 80% of your 1RM

6 Reps @ 85% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 75% of your 1RM

5 Reps @ 80% of your 1RM


* As soon as you are finished with your squats, begin practicing Double Unders as a skill.


WOD:

:20 Seconds of Double Unders

:10 Seconds of Single Unders

x 8 Rounds for Reps

Score = Total # of Double Unders

(Beginners, scale to :20 Seconds of Single Unders and :10 Seconds of Rest x 8 Rounds)


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Learning For Life


The 2015 Summertime Special

The first day of Summer is less than 3 months away and once again we are offering some sweet deals. Are you ready to get in the best shape of your life? Eyeing up that new bathing suit , or have an annual pool party you plan on attending? Want to workout with a great group of people and make some friends? Tired of your normal gym routine and want to be trained by experts? Take advantage of our Summertime Special.


-3 months for only $300 ($100 savings)
-6 months for only $550 ($150 savings)
-1 hour nutrition consultation $60 ($40 savings)


Make your purchase HERE in our Online Store. Select "CrossFit Classes" from the drop down menu.


Memberships are for unlimited classes! Current members may also take advantage of this offer. This offer expires on April 30th. Still on the fence? Come try our gym FREE for one week.

Page 14 of 197

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7/26/2015

  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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