Thursday, 5/25

Thursday, 5/25

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long — one minute in remembrance of each hero. The rep scheme is 8-6-11 — the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout, you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“31 Heroes”
AMRAP 31 minutes:
• 8 Thrusters (155/105#)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (30/24″)

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

Wednesday, 5/24

Wednesday, 5/24

The 9am class with visitors Keena, Lolly and Rod. Thanks for stopping by!

I. Warm-up

Coach’s choice

II. Lifting

Bench Press for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: AMRAP @ 90%

III. WOD

“Baseline”
For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups

IV. Optional

Max calories on Assault Bike in 0:45. Record each calorie as a rep.

Tuesday, 5/23

Tuesday, 5/23

Did you know that we offer restorative yoga every Sunday from 3:30-4:30pm? Come join us for relaxation and get prepped for the week.

I. Warm-up

Coach’s choice

II. Lifting

Deadlift for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 5 reps @ 70%
#4: 3 reps @ 80%
#5: 2 reps @ 85%
#6: AMRAP @ 90%

III. WOD

AMRAP 12
9 Power Cleans (135/95)
9 Toes to Bar
6 Power Snatches (135/95)
6 Chest to bar pull-ups

IV. Optional

Flight Training to 60: 5, 10, 15, 20, 25, 30, 35, 40, 45, 50, 55, 60 double unders for time.

Monday, 5/22

Monday, 5/22

I. Warm-up

Coach’s choice!

II. Lifting

Back Squat for load:
#1: 5 reps @ 60%
#2: 5 reps @ 65%
#3: 3 reps @ 70%
#4: 2 reps @ 80%
#5: 1 rep @ 85%
#6: AMRAP @ 90%

III. WOD

3 rounds for time of:
•Row 250 meters
•65-lb. squat snatches, 12 reps
•21 push-ups

IV. Optional

10 legless (pike position) rope ascents for time or rope climb practice.

Memorial Weekend Schedule

The gym will be closed Saturday, 5/27 – Sunday, 5/28 for the California Regionals in Del Mar, CA. We are so very excited to be down there to support our own Julian Martinez, who placed 11th in the SoCal Region.

On Memorial Day, Monday, 5/29, we will be holding one workout at 10am. The WOD will be “Murph” in honor of Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

Saturday, 5/20 – Gym Closed!

GYM CLOSED TOMORROW, SATURDAY, 5/20

Sorry for the last minute notice, but we just got notice that the parking lot is getting repaved tomorrow. As a consequence, the gym is going to be closed tomorrow. The upside is that the sleds will work better. More sled pushes! Our apologies for the inconvenience.

Friday, 5/19

Friday, 5/19

We had the pleasure of having Kristiana from Alaris Fitness join us for the 9am class today and she gave us instruction on proper kettlebell swing and snatch technique. She recently became a certified StrongFirst Kettlebell Instructor, which is one of the toughest kettlebell programs out there. Thanks, Kristiana!

I. Warm-up

8 Minute Team Shuttle Sprints:
10 Feet out and back
20 Feet out and back
30 Feet out and back + 10 air squats

II. WOD

“Kelly”
5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls

Thursday, 5/18

Thursday, 5/18

Stretching or the aftermath of Fight Gone Bad?

I. Warm-up

Coach’s choice!

II. Lifting

Deadlift
5 x 3 @ 87.5%

III. WOD

AMRAP 14
9 Chest-to-bar pull-ups
9 Kettlebell swings
9 One-arm Kettlebell snatch

IV. Optional

Handstand practice!
Grab a coach or partner and practice handstand work of your choice.

Wednesday, 5/17

Wednesday, 5/17

Jeanette tackling the optional work yesterday – 50 HSPU for time.

I. Warm-up

Tabata Burpees + Tabata Double-unders

II. WOD

“Fight Gone Bad”
Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday, 5/16

Tuesday, 5/16

We are so proud of the hard work Coach Janyce has put into her training over the past year and it has definitely paid off! She placed 7th in her weight class at the USA Weightlifting Nationals in Chicago last week, and went 6/6 in all of her lifts, with this only being her 2nd meet ever. What a fabulous performance. Way to go, Janyce!!! (Better photos coming soon!)

I. Warm-up

Coach’s choice!

II. Lifting

Bench press
5 x 3 @ 87.5%

III. WOD

EMOM for as long as possible of:
3 Deadlifts (155/105)
3 Power Cleans
3 Shoulder to overhead

IV. Optional

Plyometric Training
EMOM 5 Box Jump Overs
24-30-24-30-24

Be careful Christoph. -Casey