Monday October 14, 2019

Posted on Oct 13, 2019 | 0 comments

Hope everyone had a great weekend! We made a small change to the schedule, the 6:30am class will be pushed up to 6:15am, and then we will offer a full hour of Open gym from 7:15 – 8:15am everyday.

Back squat 3-3-3-3-3 reps

Scaling
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

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Friday October 11, 2019

Posted on Oct 10, 2019 | 0 comments

Open WOD 20.1

WORKOUT VARIATIONS
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Rx’d (Rx’d Ages 16-54)
♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees
♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb.
♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb.
♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees
♂ 45 lb., may step over bar on burpees

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Thursday October 10, 2019

Posted on Oct 9, 2019 | 0 comments

The CrossFit Open is BACK!  WOD 20.1 will be announced tonight.  We will complete the WOD on Friday’s.

The next Suck it Up WOD will be on a SATURDAY!  Mark your calendar for Saturday October 26 at 9:30am (no regular CF Class that day).WOD:

2 Rounds for Time

1 Mile Run

100 Sit Ups

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Wednesday October 9, 2019

Posted on Oct 8, 2019 | 0 comments

The next Suck it Up WOD will be on a SATURDAY!  Mark your calendar for Saturday October 26 at 9:30am (no regular CF Class that day).

The first CrossFit Open WOD will be announced this Thursday.  We will be doing each of the 5 workouts over the next 5 weeks as our Friday WOD.  Lets have some fun and work hard at improving our scores!

WOD:

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
Dips

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpee Jumping Pull Up
Bench Dips

 

Men: 65 lb.
Women: 45 lb.

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Tuesday October 8, 2019

Posted on Oct 7, 2019 | 0 comments

The next Suck it Up WOD will be on a SATURDAY!  Mark your calendar for Saturday October 26 at 9:30am (no regular CF Class that day).

The first CrossFit Open WOD will be announced this Thursday.  We will be doing each of the 5 workouts over the next 5 weeks as our Friday WOD.  Lets have some fun and work hard at improving our scores!

WOD:

3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs, 15-ft. rope

Scaling
Modify the exercises as needed so you can push yourself throughout the workout. For today, choose easier movement options so you can keep moving during the workout and practice more complex versions during your warm-up or cool-down.

Intermediate Option
3 rounds for time of:
21-cal. row
9 handstand push-ups
2 rope climbs, 15-ft. rope

Beginner Option
3 rounds for time of:
15-cal. row
12 push-ups
3 rope climbs, lying to standing

Post WOD:

FUN! 🙂

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Monday October 7, 2019

Posted on Oct 6, 2019 | 0 comments

WOD:

Deficit Deadlift 3-3-3-3-3 reps

*No switch grip*

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

Scaling

This is a heavy day with a twist on the standard deadlift. Experiment to find a deficit that increases range of motion but allows you to lift heavy with excellent mechanics. Beginners should ignore the deficit and refine deadlift mechanics from the floor.

Beginner Option
Deadlift 3-3-3-3-3 reps

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Saturday October 5, 2019

Posted on Oct 4, 2019 | 0 comments

Saturday CrossFit Class – 8:30 am

 

TOMORROW:

Sunday October 6 – Open Gym 8am – 10am

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