WOD for Friday December 1st:

WORKOUT OF THE DAY

FITNESS

A) Tall Snatch: 3 Reps E3M for 12 Min.
B) Snatch: 2 Reps E3M for 12 Min.
C) Capacity Test:
4 min Max Rounds “Cindy”
Rest :60
3 min Max Cal AB
Rest :60
2 min Max Goblet Squats
Rest :60
1 min Max BB Push Press

PERFORMANCE

A) Tall Snatch: 3 Reps E3M for 12 Min.
B) Snatch: 2 Reps E3M for 12 Min.
C) Capacity Test:
4 min Max Cal. AB
Rest :60
3 min Max Rope Climb
Rest :60
2 min Max BW Back Squat
Rest :60
1 min Max S2OH (135/95)

THOUGHT FOR THE DAY

“Nothing is so strong as gentleness, nothing so gentle as real strength.” -Saint Francis de Sales

Posted in WOD | Leave a comment

WOD for Thursday November 30th:

WORKOUT OF THE DAY

FITNESS

A1) Seated Barbell Press: 4-6@21X1 x 4 Sets; Rest :60
A2) Single Leg Suitcase Deadlift: 6-8/leg x 4 Sets; Rest 2min.
B) 2 Sets:
-15 Pullups
-21 DB Thrusters
-27 Cal Row
-21 Jumping Squats
-15 Pullups
Rest 5 min btwn sets

PERFORMANCE

A1) Seated Barbell Press: 4-6@21X1 x 4 Sets; Rest :60
A2) Single Leg Suitcase Deadlift: 6-8/leg x 4 Sets; Rest 2min.
B) 2 Sets:
-15 Cal. AB
-21 DB Thrusters (50/35)
-27 Pullups
-21 DB Snatch (alternating 50/35)
-15 Cal. AB
Rest 5 min btwn sets.

THOUGHT FOR THE DAY

The best years of your life are the ones in which you decide your problems are your own. You do not blame them on your mother, the ecology, or the president. You realize that you control your own destiny. ~ Albert Ellis

Posted in WOD | Comments Off on WOD for Thursday November 30th:

WOD for Wednesday November 29th:

WORKOUT OF THE DAY

FITNESS

A) 1 and a Quarter Front Squat: 4-6 x 4 Sets; Rest 2-3min.
B) 30 Alternating TGU, NFT : (Hold consistent Pace)- 15 Min CAP
C) Row 1K- Sprint: AFAP

PERFORMANCE

A) 1 and a Quarter Front Squat: 4-6 x 4 Sets; Rest 2-3min.
B) 30 Alternating TGU, NFT : (Hold consistent Pace)- 15 Min CAP
C) Row 1K- Sprint: AFAP

THOUGHT FOR THE DAY

There’s always failure. And there’s always disappointment. And there’s always loss. But the secret is learning from the loss, and realizing that none of those holes are vacuums. ~ Michael J. Fox

Posted in WOD | Comments Off on WOD for Wednesday November 29th:

WOD for Tuesday November 28th:

WORKOUT OF THE DAY

FITNESS

A) Batwing Row: 8-10 @ 21X2 x 3 sets; Rest 2min
B) Tempo Pullups: 5-7 @2112 x 3 sets; Rest 2min.
C) 5 RFT:
-10 Pushups
-15 KettleBell Swings
-20 Russian StepUps

PERFORMANCE

A) Batwing Row: 8-10 @ 21X2 x 3 sets; Rest 2min
B) Tempo Pullups: 5-7 @2112 x 3 sets; Rest 2min.
C) 4 Rounds for Time:
-10 Hang Power Clean (135/95)
-15 Box Jump Overs
-50 DU

THOUGHT FOR THE DAY

Work for a cause, not for applause. Live life to express, not to impress. Don’t strive to make your presence noticed, just make your absence felt ~

Posted in WOD | Comments Off on WOD for Tuesday November 28th:

WOD for Monday November 27th:

WORKOUT OF THE DAY

FITNESS

A) Assisted Muscle Up: 3-5 reps E2M for 10min.
B) Weighted Dip: 3-5 reps E2M for 10min.
C) E4M for 24 min::
-15/12 Cal. Row or Ski (1min Max)
-9 Burpee
-15/12 Cal. Row or Ski (1min Max)

PERFORMANCE

A) Assisted Muscle Up: 3-5 reps E2M for 10min.
B) Weighted Dip: 3-5 reps E2M for 10min.
C) E4M for 24 min:
-15/12 Cal. AB
-9 Burpee
-15/12 Cal. AB

THOUGHT FOR THE DAY

The chief cause of failure and unhappiness is trading what we want most for what we want in the moment ~ Bertrand Russell

Posted in WOD | Comments Off on WOD for Monday November 27th:

WOD for Friday November 24th:

HOLIDAY HOURS
Friday Nov 24th NO 5:30 or 6:30 AM Classes

WORKOUT OF THE DAY

FITNESS

A) Conventional Deadlift: 4-6@30X1 x 5 Sets; Rest 2min.
B) 5 Rounds:
10 Box Jump
10 DB Thruster
20 Tuck Crunch
Rest :90

PERFORMANCE

A) Conventional Deadlift: 4-6@30X1 x 5 Sets; Rest 2min.
B) 5 Rounds:
1 RC
10 Thruster (95/65)
10 Toes to Bar
Rest 2min.

THOUGHT FOR THE DAY

Don’t wait. The time will never be just right. ~ Napoleon Hill

Posted in WOD | Comments Off on WOD for Friday November 24th:

Bonus Open Gym Time this Week!

We’ve added some extra Open Gym time to help with your busy holiday week:

TODAY: 10:30-Noon

FRIDAY: 8:00am-9:30am

FRIDAY: 10:30-Noon (every week)

SATURDAY: 6:30am-8am (every week)

Open Gym is always free for Members.

$20 Drop-In Fee for Visiting CrossFitters

 

Posted in WOD | Comments Off on Bonus Open Gym Time this Week!

WOD for Wednesday November 22nd:

HOLIDAY HOURS
Wednesday Nov 22nd NO 7:30pm Class
Thursday Nov 23rd CLOSED WOD 5k Run
Friday Nov 24th NO 5:30 or 6:30 AM Classes

WORKOUT OF THE DAY

FITNESS

A) Hang Squat Clean + Squat Clean: Fitness: HPC + PC
E2M for 20min.
B) 150-120-90-60-30
Single Unders
Situps
-20 AirSquats btwn each round

PERFORMANCE

A) Hang Squat Clean + Squat Clean: Fitness: HPC + PC
E2M for 20min.
B) “Annie Get Your Gun”
50-40-30-20-10
Double Unders
Situps
-10 Alt Pistols btwn each round

THOUGHT FOR THE DAY

Part of being a man is learning to take responsibility for your successes and for your failures. You can’t go blaming others or being jealous. Seeing somebody else’s success as your failure is a cancerous way to live. ~ Kevin Bacon

Posted in WOD | Comments Off on WOD for Wednesday November 22nd:

WOD for Tuesday November 21st:

HOLIDAY HOURS
Wednesday Nov 22nd NO 7:30pm Class
Thursday Nov 23rd CLOSED WOD 5k Run
Friday Nov 24th NO 5:30 or 6:30 AM Classes

WORKOUT OF THE DAY

FITNESS

A1) Single Arm Dumbbell Press: 5-7/arm x 4 Sets; Rest :60
A2) Arm’s Only Straight Leg Bear Crawl: Fitness: Straight Leg Bear Crawl
One Length; Rest 2min.
B) 5-10-15-20
4-ct Mtn Climber
Russian Swings
AirBike Cals

PERFORMANCE

A1) Single Arm Dumbbell Press: 5-7/arm x 4 Sets; Rest :60
A2) Arm’s Only Straight Leg Bear Crawl: Fitness: Straight Leg Bear Crawl
One Length; Rest 2min.
B) “Last Ascent”
5-10-15
Back Squats (225/155)
Box Jumps (24″/20″)

THOUGHT FOR THE DAY

It isn’t the mountains ahead to climb that wear you out, it’s the pebble in your shoe. ~ Muhammad Ali

Posted in WOD | Comments Off on WOD for Tuesday November 21st:

WOD for Monday November 20th:

HOLIDAY HOURS
Wednesday Nov 22nd NO 7:30pm Class
Thursday Nov 23rd CLOSED WOD 5k Run
Friday Nov 24th NO 5:30 or 6:30 AM Classes

WORKOUT OF THE DAY

FITNESS

A) Barbell Overhead Squat: 5-7 x 5sets; Rest 2min.
B)AMRAP 10:
15/12 Cal AirBike
15 Shoulder Bridge
15 Gobllet Squat
-Rest 5min-
AMRAP 7:
15/12 Cal Row
15 Pullups

PERFORMANCE

A) Barbell Overhead Squat: 5-7 x 5sets; Rest 2min.
B)AMRAP 10:
15/12 Cal Row
15 Burpee
15 C2B Pullup
-Rest 5min-
AMRAP 7:
15/12 Cal AirBike
15 Wall Ball

THOUGHT FOR THE DAY

The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself. ~ Mark Caine

Posted in WOD | Comments Off on WOD for Monday November 20th: