October 2014

Open From 9:30 until Noon. Come in for coffee, mobility or make up a workout you feel guilty about cherry picking! And stay away from the candy, or at least set a limit!

Happy Halloween! Group Warm Up! Mobility- Shoulders…   WOD 3 rounds for time of: 20 Pass throughs on pirouettes 10 Russian Swings 70/55lb 20 Grasshoppers 10 Russian Swings 70/55lb 20 Box Jumps 24/20 10 Russian Swings 70/55lb   Post loads and times to comments…..

***ATTENTION**** The 4pm class will be CLOSED today for a private group class. We will re-open at 5pm for normal classes. Group Warm Up!   WOD AMRAP in 15 minutes! 3 Handstand Push ups 5 L-Pull Ups 7 Hang Squat Cleans 155/110lb   Post Rounds and Fractions of rounds to comments….

Group Warm Up! Yoga for CrossFit Athletes at 11am MAX EFFORT Row 500m Push up Progress: You may do this at anytime. You can rest as much as you want. You can do it before the row or after the workout or anywhere in between just do the reps and make them good reps as

ATTENTION The 4pm class Tuesday and Thursday will be a PRIVATE  class. Normal Classes to begin at 5pm on Both Tuesday and Thursday. Group Warm Up!! MAX EFFORT Shoulder Press 5,3,3,1,1+ Split Jerk 3,3,3,3,3 (65,70,75,80,85%)   WOD AMRAP in 12 minutes of: 10 Power Snatch 95/65lb 20 Double Unders   Post loads, rounds and fractions

Group Warm Up! MAX EFFORT Back Squat 5,3,3,1,1+   WOD AMRAP in 20 minutes of: 4 Chest to bar pull ups 8 ring push ups 12 One legged squats alternating   Post rounds and fractions of rounds to comments…..

Open Gym From 9:30am until noon. If you are up for it: WOD 3 rounds of: 30 GHD sit ups 30 Hip and Back extensions.   Come for some fun!

Group Warm Up! SKILL DEVELOPMENT/MOBILITY Squat Therapy!   WOD With a continuously running clock complete 5 thrusters every minute. From 0:00-5:00 use 75/50 lb. From 5:00-10:00 use 95/65 lb. From 10:00-15:00 use 115/80 lb. Continue adding 20/15 lb. every 5 minutes for as long as you are able. Post number of minutes and additional reps

Group Warm Up! MAX EFFORT: Push Up Progress…. Push up Planks You will hold the top of the plank for 10 seconds then lower yourself to the bottom of the push up and hold it there for another 10 seconds. You will continue this process for 3 minutes or until you are unable to continue.

Group Warm Up!! MAX EFFORT Hang Power Clean 3,3,3,3,3 (you are looking for a 3 rep max) Deadlift 3,3,3,3,3+ WOD Run to Schmale and back for time.   Post all good and failed lifts for hang power clean to board. Also your run times….