A+ R A-

W.O.D.

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

 

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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.

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

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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.


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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Ready To Try Some Free Range Parenting?

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.

Open Gym

9am-Noon

Competitor's Session

9:30am

 

SWOD:

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

@75% (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split)

8/8/8/8


WOD:

AMRAP in 5 Minutes

3 Deadlifts (275#)

7 Push-Press (115#)


Free Intro Workout at 10AM

Skill: Front Squat


Workout:

12 Front Squat (65#/45#)

10 KB Swing (35#/26#)

8 Burpees

200m Run

-4 Rounds for Time-

SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM

8 Reps @ 80% 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

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WOD:

OTMEM for 12 Minutes

Odd: 5 Muscle Ups (Sub = 5 Strict Pull-Ups + 5 Dips)

Even: 10 KB Swings (53#/35#) + 20 Double Unders

Score = Total Completed Rounds

 

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Become The Lord of the Rings

Exercises for Low Back Pain and Tightness


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)


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.

Mobility:

A1) Bully Stretch, 1 minute each arm

A2) Shoulder Distraction, 1 minute each arm

A3) Olympic Wall Squats, accumulate 2 minutes

WOD:

WOD #2 from the CrossFit Elysium Rumble In Paradise

Baseline Test

AMRAP in 15 Minutes

10 Power Snatches (135#/83# Adv.; 95#/63# Int.)

10 Burpees over the Barbell

20 Alternating Leg Pistols (40 Air Squats Int.)

 

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Functional Mass Gain: How To Build Real Horsepower

Predicting Snatch And Clean And Jerk 1RMs

Do You Value Experiences Over Things?


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)


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:

Power Clean Above Knee + Front Squat (Load by Feel)

3/3/3/3/3


Clean Grip Deadlift (80% of CDL 1RM)

5/5/5/5/5


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

2/2/2/2/2


Accessory:

A1) 3-Way (Zottman, Strict, Hammer) DB Bicep Curls 8/8/8/8 (per arm)

A2) 1 Minute Bicycle Crunches x 4

 

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Angry Outbursts Really Do Hurt Your Health

YOU Be The Judge, Part 7: The Power Clean

Creative Dieting: Clean Eating Doesn't Have To Be Boring


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)


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 11 of 193

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Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

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07/01/2015

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Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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6/29/2015

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Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

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06/27/2015

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