Thursday February 12, 2015

Posted on Feb 11, 2015 | 0 comments

**ATTENTION**

**UNFORTUNATELY WE ARE CANCELLING THE VALENTINE’S WOD….THURSDAY SCHEDULE WILL NOW BE REGULAR SCHEDULE**

 

* A couple more weeks until the CrossFit Open begins! Remember this is for fun. Whether you are competitive or not, it is a great time to push yourself just a little bit harder than you normally would in the gym. Make sure to sign up ASAP! There is a new scaled division this year…so no excuses! :)

 

Skill Warm-up:

8 Minute EMOM:

Even: 12 Ring Rows

Odd: 5/3 Bar Muscle Ups

 

WOD:

For Time:

20 Alternating Front Rack Lunges 155#/105#

30 Hang Cleans 155#/105#

40 Toes to Bar

50 Wall Balls 20#/14# 10′ target

60 Alternating Dumbbell Snatch 50#/30#

70 Sit-ups

80 Double Unders

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Wednesday February 11, 2015

Posted on Feb 10, 2015 | 0 comments

Sign up for this Thursday’s Valentine’s partner WOD! There will be babysitting provided if needed! WODS will be doable for all levels. :)  

*Next olympic lifting class will be Sunday February 15th @ 1230pm

*Next mobility class will be Sunday February 22 @ 9am

*Mike from Bodyfat test will be here Monday March 2!

*Have you signed up for the CrossFit Games Open yet?! Go to games.crossfit.com and sign up today! 

*Interested in the Barbell Wod? Contact Jamie for details and for a discount code for the program! 

 

Strength:

In 12 Minutes, work up to a 3 RM Thruster from the floor.

 

WOD: (also for MELT)

For Time:

Run 400m

21 Thrusters 95#/65#

21 Box Jump Overs 30″/24″

Run 400m

15 Thrusters 115#/75#

15 Box Jump Overs 30″/24″

Run 400m

9 Thrusters 135#/95#

9 Box Jump Overs 30″/24″

Run 400m

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Tuesday February 10, 2015

Posted on Feb 9, 2015 | 0 comments

Don’t forget to sign up at the front desk for our partner Valentine’s WOD this Thursday night! There will still be a 4pm class Thursday…Warm up will begin at 530, first WOD at 6! The WODS doable for everyone! Scaling options too! 

 

Skill Warm-up:

8 Minute EMOM:

Even: 50 Double Unders

This is for those of you that still struggle with doubles in WODs. Get your practice in! No singles! Are you a master at doubles? Try triple unders! :)

Odd: Strict Chest to Bar Pull-ups

Scale as needed. No kipping. Use smallest band to keep pull-up strict. If you are efficient at the movement, choose a number that you can maintain throughout the EMOM.

 

WOD: (also for MELT)

4 Rounds for time:

15 Deadlifts 225#/155#

15 Bar-Facing Burpees

250m Farmer Carry 50#/30#

 

 

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Monday February 9, 2015

Posted on Feb 8, 2015 | 0 comments

*CONGRATS to Daniel for taking 4th place at his competition at Alpha Omega CrossFit! Great job on that easy Front Squat @ 405 lbs. for a double! Way to represent! 

 

*Don’t forget to sign up you and your partner for our Valentine’s Day In house “competition” this THURSDAY…There will be 3 short WODs. Warm up will begin at 530, first heat at 6pm! THERE WILL STILL BE A 4PM REGULAR CLASS :)  

 

Strength:

Front Squat

In 12 Minutes work up to a heavy 3 Reps…

 

WOD:

8 Minute AMRAP:

15 Power Cleans 95#/65#

30 Double Unders

2 Minute Rest

 

7 Minute AMRAP:

15 Push Press 95#/65#

15 Push-ups

3 Minute Rest

 

6 Minute AMRAP:

15 Power Snatch 95#/65#

15 Pull-ups

 

CROSSFIT MELT:

15 Minute AMRAP:

15 Front Squats

15 Jumps or steps

15 Push-ups

5 Minute REST

 

15 Minute AMRAP:

15 Kettlebell Swings

15 Burpees

15 Sit-ups

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Friday February 6, 2015

Posted on Feb 5, 2015 | 0 comments

 

*Next Thursday February 12 we will be having our 3rd annual Valentines In House partner competition! Teams must be male/female. Sign ups will be at the front desk! 

*Next olympic lifting class will be Sunday February 15th @ 1230pm

*Next mobility class will be Sunday February 22 @ 9am

*Mike from Bodyfat test will be here Monday March 2!

*Have you signed up for the CrossFit Games Open yet?! Go to games.crossfit.com and sign up today! 

*Interested in the Barbell Wod? Contact Jamie for details and for a discount code for the program! 

 

Strength:

Strict Press

10 Minute EMOM, 2 Reps every minute….

 

WOD:

For Time:

12-10-8-6-4

Clean & Jerks 135#/95#

*After each set :

5 Handstand Push-ups

10 Toes to Bar

15 Kettlebell Swings 53#/35#

 

CF MELT:

FRIDAY FUN!

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Thursday February 5, 2015

Posted on Feb 4, 2015 | 0 comments

 

*Next Thursday February 12 we will be having our 3rd annual Valentines In House partner competition! Teams must be male/female. Sign ups will be at the front desk! 

*Next olympic lifting class will be Sunday February 15th @ 1230pm

*Next mobility class will be Sunday February 22 @ 9am

*Mike from Bodyfat test will be here Monday March 2!

*Have you signed up for the CrossFit Games Open yet?! Go to games.crossfit.com and sign up today! 

*Interested in the Barbell Wod? Contact Jamie for details and for a discount code for the program! 

 

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 8 Strict HSPU

Odd Minutes: 4 Alternating Turkish Get-ups

WOD: (also for Melt)

5 Rounds for time: 

Run 400m

50 Double Unders

15 Burpee  Box Jump Overs 24″/20″

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Wednesday Febraury 4, 2015

Posted on Feb 3, 2015 | 0 comments

*Next Thursday February 12 we will be having our 3rd annual Valentines In House partner competition! Teams must be male/female. Sign ups will be at the front desk! 

*Next olympic lifting class will be Sunday February 15th @ 1230pm

*Next mobility class will be Sunday February 22 @ 9am

*Mike from Bodyfat test will be here Monday March 2!

*Have you signed up for the CrossFit Games Open yet?! Go to games.crossfit.com and sign up today! 

*Interested in the Barbell Wod? Contact Jamie for details and for a discount code for the program! 

 

Strength:

1 Power Snatch + 1 Hang Squat Snatch

Every 90 Seconds for 12  Minutes, adding weight to reach a heavy set.

 

WOD:

From the 2009 CrossFit Games :

3 Rounds for time:

30 Wall Balls 20/14 10′

30 Squat Snatch 75#/45#

 

CF MELT :

5 Rounds for time:

15 Wall Balls

15 Deadlifts

30 Lateral Jumps over Bar

Row 300m

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