A+ R A-

W.O.D.

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening tomorrow! Space is limited!

8am and 9am classes only tomorrow


 

 

WOD:

6  Power Clean and jerks (155#/105#)

Rest 1 min

-5 Rounds for time including the rest periods-

Rest 2 min

800m run

50 sit-ups

-For time-

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Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

8am and 9am classes only this Saturday


Throwback pic.


AM vs. PM Challenge WOD

SWOD: *Deadlift 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have between 20-25 minutes to build up to a 1 RM Deadlift. *This is the AM vs. PM Challenge WOD this week. Then,

A1) Plank holds, 45 seconds x 3 sets

Rest 15 sec.

A2) Max Burpees in 30 sec. x 3 sets

Rest 30 sec.


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Congratulations to "Big" Ian and Ryan! Welcome Baby Graham!

 

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will happen tomorrow!

 


SWOD: Snatch 3/3/2/2/2 (your first working set should be done at 65% or more of your 1RM)

WOD:

40 alternating pistol squats (Sub = modified pistols or 100 Air squats)

30 Pull-ups

20 Burpees

10 toes-to-bar

-For time-


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Bench press review: how to set up the rack, how to execute the bench press, and how to spot. Use the following rep scheme: 6/6/6/6 (Use lighter loads today)

You’re not trying to set any world records today. We want you all to work on your form/technique today, and starting next week we will begin a bench pressing cycle.

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Full Video on the CFJ HERE


WOD:

1 min Box Jumps (24”/20”)

1 min KB Swings (70#/53#)

1 min Sit-ups

1 min Push-press (135#/95#)

-2 rounds for total reps-

 

Embrace the Training Days

CFMG Etiquette Reminders


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The 2012 LCI WODs have been announced!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Thrusters 4/4/3/3/3 (your first working set should be done at 70% of your 1 RM)

WOD:

15 Hang Cleans (135#/95#)

20 Hand release push-ups

-3 Rounds for time-

(8 min cap)


Magnificent Magnesium

Salad Fun


No Open Gym today.

Go outside and do something active!


Oly Club meets from Noon-2pm


The 2012 LCI workouts will be released today at 10am!

 

No Open Gym Tomorrow

The Saturday Foundations Session happens today 11am-1pm

The 2012 LCI workouts will be released tomorrow at 10am


The 31 Heroes WOD (modified)

AMRAP in 31 min.

8 Thrusters (155#/105#)

12 pull-ups -or- 6 muscle ups

11 Box jumps (24"/20")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.


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A few notes regarding the 31 Heroes WOD:

1) No, you do not have to register to participate, unless you want the t-shirt. It would be great if you could make a donation, but it's not mandatory.

2) You do not need to have a partner already picked. W
e can find someone the day of.

3) Any movements you can't do we'll be able to modify. 

4) We aren't doing this WOD at a special time, it'll be the WOD for every class tomorrow. 

5) This workout IS NOT very beginner friendly. *Please no first-timers. Bring them in at 10am for our free beginner WOD :). 

6) At 9am Coach Ian will be doing the WOD with you guys, not just coaching. 

We're looking forward to hosting this WOD today! All CrossFitters are welcome to drop-in. Your drop-in fee will be donated to the 31 Heroes Project.
Free Beginner WOD at 10am
20 Single rope skips -or- 20 Double unders
5 Burpees
10 Push-ups
15 sit-ups
200m run
-AMRAP in 12 min-


The 31 Heroes WOD happens tomorrow, all are welcome to participate

The Saturday Foundations Session happens tomorrow 11am-1pm

The 2012 LCI workouts will be released this Sunday (Aug. 5) at 10am


Pics from the first AM vs PM Throwdown!


The AM vs PM Challenge, Week #1

We will be changing the day we do the AM vs PM Challenge WOD each week. We would like to give everyone an opportunity to participate, and we realize that some of you do not train on Fridays. Our plan is to give you at least 24 hours notice as to which day the AM vs PM challenge WOD will happen. Good Luck Teams!


WOD:

AMRAP in 20 min

5 Burpees

10 Push-ups

15 Air squats

5 Burpees

10 Push-ups

15 Air squats

200m run


*Post total reps completed to the whiteboard. No reps are awarded for the run Sealed.


1 round = 60 reps

2 rounds = 120 reps

3 rounds = 180 reps

4 round = 240 reps

5 rounds = 300 reps

6 rounds = 360 reps





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