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Monday
Nov232015

Tuesday November 24, 2015

6am toes to bar action. 

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

BARBELL (530pm with coach Ian)

*TBA

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A.  "Isabel"  30 snatches for time (135/95)

B. For time:

  • 20 TGUs (53/35)
  • block run
  • 40 toes to bar
  • block run
  • 60 GHD situps
  • block run

 

 

 

 

CSPORT 

40 min running clock:
Begin each 10 min AMRAP with 400m run
No extra rest between A, B, C, D

A. AMRAP in 10 min
20 cal air bike
20 DB ground to OH
20 Renegade rows

B. AMRAP in 10 min
20 jack knives
20 box jumps
20 HR push ups

C. AMRAP in 10 min
20 lunges
20 burpees
45 sec plank

D. AMRAP in 10 min
40 mtn climbers
20 body rows
20 air squats
 

 

 

 

 

COMP  

5 rounds for time:

10 HSPU

10 KBS 70/53

250m row


 

 

 

KIDS

A. Holiday Warm Up

B. HOLIDAY WORKOUT:
Run a 400m together with one 10 pound wall ball
100 air squats as a "family"
50 ring rows as a "family"
50 push ups as a "family"
50 box jumps as a "family"
100 abmat sit ups as a "family"
2 min plank together

*"family" means you have to do all reps at the same time together as a class!

Happy Holidays!

 

 

 

Post results and notes to comments.
Sunday
Nov222015

Monday November 23, 2015

Aaron putting on a handstand walk clinic last week.

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A.  "JT"

21-15-9 rep rounds for time:

  • HSPUs
  • ring dips
  • pushups

B. For reps on a 10 min running clock:

  • 4 min cal row
  • 3 min max burpee pullups
  • 2 min max air squats
  • 1 min max KBS (70/53)

 

 

 

 

CSPORT 

A. Alternating TABATA x 8 sets @ each 
DB hang squat cleans
DB push press 
No push up burpees

B. For time

800m run buy in
....Then 3 rounds
50 sit ups
40 double unders
30 KBS
20 cal row  

 

 

 

COMP  

A. Squat Snatch Cluster, 1.1 x 4 sets, 5 min b/t sets

B. Back Squat @ 20X1, 1 rep @ 95%RM x 3 sets, 4 min

C. Hang Squat Clean, build to a 6 RM


 

 

KIDS

*TBA 

 

 

 

Post results and notes to comments.
Saturday
Nov212015

Sunday November 22, 2015

Building her aerobic base.

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

OPEN GYM

*8am - noon 

 

 

 

Post results and notes to comments.
Friday
Nov202015

Saturday November 21, 2015

Rope skills!

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A.  "Grace"  30 clean & jerks for time (135/95)

B. For time:

  • 100 double-unders
  • 75 lunges
  • 50 wall balls (20/14)
  • 75 lunges
  • 100 double-unders

 

 

 

 

 

CSPORT 

A. EMOM x 8 min
10-15 seated OH press
AMRAP renegade rows with time left each min

B. EMOM x 8 min
10-15 KBS
AMRAP box jumps with time left each min

C. 30-20-10
squats
marching planks
JPU
400m run each round

D. 3 sets:
10 jack knives
10 side bends each side
 

 

 

 

COMP  

2011 Open Wod #5:

20 min amrap:

5 Power cleans 145lb/105lb

10 Toes to bar

15 wallballs


 

 

 

 

 

 

Post results and notes to comments.
Thursday
Nov192015

Friday November 20, 2015

That Movember grind.

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A.  back squat: warm-up, then 3 x AMRAP @ 5-10lbs heavier than your working sets from last cycle; rest ~ 3 min bt efforts

*If you are still getting more than 10 reps on all of your sets, consider adding 10-20lbs this time.

*Last cycle with this progression then we'll change it up a bit!

B. AMRAP in 8 min:

  • 8 toes to bar
  • 8 deadlifts (225/155)
  • 8 box jumps (30/24)

 

 

 

 

CSPORT 

A. AMRAP TGU in 3 min

B. AMRAP in 10 min
8 lunges (+2 each round)
8 push ups (+2 each round)
100m run

C. 50-40-30-20-10
mtn climbers
sit ups
double unders

D. 3 rounds:
15 bench press
15 single arm DB row each arm
400m row

 

 

 

COMP  

Run 1000m @ very high effortt - uphill preferred

+

Rest 15 min

+

Row 1000m @ very high effort - damper # 10

+

15 min AD cooldown


 

 

 

KIDS

A. Dynamic Warm Up

 B. In 15min:
work up to a heavy single Squat Snatch

 C. 10 min AMRAP:
2 wall balls
2 KBS
2 burpees

4 wall balls
4 KBS
4 burpees

....increase each round by 2 reps
 

 

 

 

Post results and notes to comments.
Wednesday
Nov182015

Thursday November 18, 2015

ZIGGY!!!!  10,000 double-unders. Done and Done!  ...and with 12 days to spare!  

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

BARBELL (530pm w coach Ian)

*TBA 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

A. take 15 min to find max distance unbroken handstand walk, resting as needed bt attempts

B. 3 rounds for time: 

  • 30 GHD situps (scale to 50 abmat)
  • 30 burpees
  • 30 cal row

 

 

 

 

CSPORT 

1 round or AMRAP in 40 min (whichever comes first)

50 burpees
400m run
50 box jumps
400m run
50 wall balls
400m run
50 cal row
400m run
50 pull ups
400m run
50 weighted sit ups
400m run

 

 

 

COMP  

A. Squat Clean, build to a tough single

B. DL @ 11X1, 2 reps @ 75%RM x 6 sets, 90 sec

C. Split Jerk @ 80% RM, 5 reps x 5 sets, 5 min


 

 

KIDS

A. Dynamic Warm Up

B. Overhead Squats:
3-3-3-3
1xAMRAP @ 65%

C. 8 rounds of TABATA of:
pull ups
thrusters
abmat situps

 


 

 

Post results and notes to comments.
Tuesday
Nov172015

Wednesday November 18, 2015

Afternoon dog party yesterday.

 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. snatch high pull: 3-3-3-3 TnG; rest 2-3 min

B. 5 rounds for time:

  • 3 rope climbs
  • 8 OHS (135/95)
  • 400m run

 

 

 

CSPORT 

*1 continuous clock
*Begin each 10 min AMRAP with a 400m run or row
*No rest between sections

A. 10 min
10 DB hang squat cleans
10 alt. single arm DB snatch
10 Renegade rows

B. 10 min
15 sit ups
15 box jumps
15 HR push ups

C. 10 min
10 KBS
10 Goblet lunges
20 russian twists

D. 10 min
10 burpees
10 ab wheels
15 body rows

 

 

 

 

COMP  

*rest day

 

 

 

 

Post results and notes to comments.
Monday
Nov162015

Tuesday November 17, 2015

4pm class doin work! 

 

 

THANKSGIVING WEEK SCHEDULE

Wed: closing at 7pm (so no late open gym) - regular hours otherwise. 

Thurs: closed

Fri: open gym 8am-11am, no regular classes

Sat: reg class schedule but no open gym, closed at 1130am

Sun: reg open gym hours

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

BARBELL (530pm with coach Ian)

*TBA

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. jerk: to a heavy single, then AMRAP push jerk @ 70% of heaviest single

B.  4 rounds, each for time: 

  • 15 cal assault bike
  • 20 unbroken pushups
  • 25 unbroken KBS (53/35)

*rest 4-5 min bt rounds

*if you can't hit the unbroken goals, just do as many as you can unbroken and then move on - so no more than one attempt on pushups & KBS each round.  Note how many you got each round in comments

 

 

 

 

CSPORT 

A. 4 sets:
30 sec plank
30 sec L side plank
30 sec R side plank

B. For time:
30 DB hang pwr clean to OH
60 air squats
40 cal air bike

C. For time:
30 box jumps
60 sit ups 
1k row

D. For time:
30 pull ups
60 lunges
Block run 

 

 

 

COMP  

5 min on Rower @ high aerobic effort

+

5 min recovery

+

high aerobic effort:

21,18,15,12,9,6,3 Thrusters - 45lb/25lb

7 burpee BJ 30”24”

+

5 min recovery

+

5 min on Rower @ high aerobic effort

+

5 min recovery

+

6 Rounds for time @ high aerobic effort:

SDLHP (65/45lb) x 10

Box Jumps (30"/24”) x 5

HSPU  x 7

+

5 min recovery

+

5 min on Rower @ high aerobic effort:

 

 

 

 

KIDS

A. 3 min of jump rope
15 candle stick rolls
15 wall squats
15 hollow arch swings

B. Skill Work:
7 min on rope climbs
7 min on Pistol Squats

C. 21-15-9:
OHS
Box Jumps
Toes to Bar 

 

 

 

Post results and notes to comments.
Sunday
Nov152015

Monday November 16, 2015

Okay Steve, we get it... you're good at ring dips. ;)

 

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. heavy clean pull: 1.1.1 x 4; rest ~ 2 min

B. 4 rounds for time:

  • 35-25-15-5 hang squat cleans (95/65)
  • 35-25-15-5 pullups
  • 50 double-unders

 

 

 

CSPORT 

A. 3 sets as a warm up
20 sec jumping jacks
20 sec push ups
20 sec squats

B. 3 sets:
1 min burpees
1 min sit ups

C. 3 sets:
1 min thrusters
1 min plank

D. 3 sets:
15 bench press
15 push press

E. 3 sets:
15 back ext
15 KBS

E. 3 sets:
12 k2e
40 mtn climbers

 

 

 

COMP  

A. Squat Snatch Cluster, 1.1.1 x 3 sets, 5 min b/t sets

B. Back Squat @ 20X1, 1 rep @ 90%RM x 5 sets, 2 min - speed through middle

C. Thrusters, build to a 10RM - 5 sets only

 

 

 

KIDS

A. Dynamic Warm Up

B. Overhead Squats:
3-3-3-3
1xAMRAP @ 65%

C. 8 rounds of TABATA of:
pull ups
thrusters
abmat situps

 

 

 

 

Post results and notes to comments.
Saturday
Nov142015

Sunday November 15, 2015

First ever CrossFit "Lift-Off" is in the books, and look who's sittin' atop the old leaderboard...  

 


**Announcements, etc...**


  • SKILLS & DRILLS on hold for now:  We know that Sunday morning is not always the easiest time to get to the gym, so understandably, skills & drills attendance has fallen off lately.  Stay tuned for a possible ressurgence at another time, but for now, the Sunday Skills & Drills class is canceled.  Open gym will still run 8am to noon on Sundays though, and there's always a coach there so if you need help with anything, feel free to drop in and get some!
  • MOVEMBER: It's not too late to join our RPM Movember 10k jump challenge!  And even if you can't get to 10,000, we'd still love to have you participate!  Simply commit to jump rope everyday for the remainder of November and see where it takes you!  Register here!

 

 

OPEN GYM

*8am - noon 

 

 

 

 

Post results and notes to comments.