Friday May 26, 2017

Posted on May 25, 2017 | 0 comments

Monday is Memorial Day so you know what that means…”Murph”.  Since the gym can be a bit busy for the 2 classes we will be doing Murph as written:

Murph -1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run

If there are to many people, we will also start in heats to keep the number of people on the rig manageable.

Monday Class Times: 7:30 & 9am Only

 

Strength:

Back Squat

5-4-3-2-1

WOD: Courtesy of CrossFit Linchpin

2 Rounds for time of:

50 Double-unders

35 Calories, Assault Bike

25 Ring Dips

15 Shoulder Press 95/65

**If there are more people than bikes, you can choose to Row (50 Cal)**

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Thursday May 25, 2017

Posted on May 25, 2017 | 0 comments

Monday is Memorial Day so you know what that means…”Murph”.  Since the gym can be a bit busy for the 2 classes we will be doing Murph as written:

Murph -1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run

If there are to many people, we will also start in heats to keep the number of people on the rig manageable.

Monday Class Times: 7:30 & 9am Only

 

Thursday

WOD 1:

4 rounds for time of:

Run, 400 m

Sled Drag, 75/55 lbs, 200 m (8 x 25m)

20 Dumbbell Snatches, 55/35 lbs

 

WOD 2:

21-18-15-12-9-6-3 reps for time of:

KettleBell Swing 53/35

Thruster 65/45

Pull-up

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Wednesday May 24, 2017

Posted on May 23, 2017 | 0 comments

Skill/Strength:

3 Rounds not for time:

6 Turkish Get Ups

8 Single leg KB Deadlift

12 Shoot Throughs

 

WOD:

4 Rounds for Time:

Run, 400 m

15 Toes to Bar

10 Overhead Squats, 95/65 lbs

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Tuesday May 23, 2017

Posted on May 22, 2017 | 0 comments

 It is a busy time of year for everyone!  Don’t let all those busy days keep you out of the gym!

Next Monday, May 29th, we will be doing the WOD “Murph”.  We will only have 2 classes 7:30am and 9am.

Strength:

1-1-1-1-1 for the complex:

1 Power Snatch + 1 Squat Snatch

WOD:

Complete as many rounds as possible in 15 mins of:

10 Hang Power Cleans, 135/95 lbs

15 Ab Mat Sit-ups

20 Assault Bike Calories / 27 Cal Airdyne

40 Double Unders

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Monday May 22, 2017

Posted on May 21, 2017 | 0 comments

Strength:

In 15 min find a heavy Deadlift

3 Reps

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD:

30-20-10 reps, for time of:

Deadlift, 225/155 lbs

Burpee (Bar Facing)

 

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Friday May 19, 2017

Posted on May 18, 2017 | 0 comments

TGIF!  Hope everyone is looking forward to the warm weather.  Get your WOD in early with our 8am class.  

Saturday Schedule:

Open Gym 7am-8am

Class 8am & 9am

Strength:

Power Clean

3-3-3-3

Use the Heaviest weight possible for all sets

These do not have to be touch and go

WOD:

20 Min EMOM

Min 1: 12 DB Box Step Ups #45/#30  24″/20″

Min 2: 12 Burpees

Min 3: 12 DB Push Press #45/#30

Min 4: 40 sec Plank

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Thursday May 18, 2017

Posted on May 17, 2017 | 0 comments

Today – Open Gym from 5am – 10am, 12pm-1pm and 4pm – 6pm.  We will be closing at 6pm (ONLY on Thursdays during the Farmers Market)  Come in for a WOD then head on down to the Downtown Farmers Market!

I hope you are all enjoying the Open gym time and the WOD’s that are posted.

WOD 1:

120 Double-unders
60 Cal Bike
60 Sit-ups
90 Double-unders
45 Cal Bike
45 Sit-ups
60 Double-unders
30 Cal Bike
30 Sit-ups

 

WOD 2:

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

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