29 January 2015

Thursday
WOD

Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Clean and jerk (M: 135 lbs, W: 95 lbs)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

IMG_7617

_______________
2015 CrossFit Games Open 
The CrossFit Season is here!  Sign up for the Open on the official Games site.  As we have in past years, we will run the Open workouts each week at the gym.  For the first time ever, this year there will be an officially scaled version as well as a teenage version of the Open.  All athletes should register on the Games site so they can see where they stand among their peers!
_______________

28 January 2016

Wednesday
WOD

Complete 3 rounds for time of:
400 Meter run
15 Dumbbell thrusters (M: 45 lbs, W: 35 lbs)

Rest 2:00. Then,

Complete 3 rounds for time of:
400 Meter run
4 Rope climbs

CF LITE
Weighted Pull-up: 3-3-2-1-1

Then,

Tabata mash-up for 16 total rounds of:
Double unders
Kettlebell swings (M: 24 kgs, W: 16 kgs)

IMG_7630

_______________
Supervised Kids Room Hours Closing
Saturday, January 30th will be the last day that the Kids Room will have supervised hours.    We apologize for any inconvenience this may cause.  If you have any paid visits that need to be refunded, please see the front desk this week.  Supervised hours will run as usual this week on Tuesday, Thursday and Saturday.  In the future, if your child is old enough to be in the Kids Room by themselves, they are welcome to use the room at no cost.

_____________
Schedule Change
Starting in February, we will no longer run the 7pm class on Friday.  On all other days, the 7pm class will stay active.
_______________

27 January 2015

Tuesday
WOD
Complete the following for time:
21 Power snatch (M: 95 lbs, W: 65 lbs)
21 Burpees
21 Pull-ups
15 Overhead squats (M: 95 lbs, W: 65 lbs)
15 Burpees
15 Pull-ups
9 Squat snatch (M: 95 lbs, W: 65 lbs)
9 Burpees
9 Pull-ups

Posted by CFNE

Strength

Back Squat
5-5-5-5-5
   (75% of 1RM)
Every 2 minutes, complete 5 sets of:
  10 Back squats (no pause at the top)
    (use 50% of the weight from #1)
Then,
Every 2 minutes, complete 5 sets of:
10 Front Squats (no pause at the top)
(use 75% of the weight used in A.)
Then,
3x
:30 superman hold
rest as needed
:45 wall sit
rest as needed
IMG_7598

_______________

CFIV BOOT CAMP
Join CFIV’s Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

$65 a month
When: Mondays, Tuesdays, Thursdays & Fridays
*We recommend athletes attend a minimum of 3 classes a week*

_______________

26 January 2015

Monday
WOD
14.3 Open
As many rounds as possible in 8 minutes of:
10 Deadlifts (M: 135 lbs, 95 lbs)
15 Box jumps (24/20 inch)
15 Deadlifts (185/135)
15 Box Jumps
20 Deadlifts (225/155)
15 Box Jumps
25 Deadlifts (275/185)
15 Box Jumps
30 Deadlifts (315/205)
15 Box Jumps
35 Deadlifts (365/225)
15 Box Jumps

CF LITE
Complete the following for time:
30 Medicine-ball cleans (M: 20 lbs, W: 16 lbs)
30 Ring dips
30 Medicine-ball cleans (M: 20 lbs, W: 16 lbs)
30 Chest-to-bar pull-ups
30 Medicine-ball cleans (M: 20 lbs, W: 16 lbs)
30 Push-ups
30 Medicine-ball cleans (M: 20 lbs, W: 16 lbs)

IMG_7394

_______________
Supervised Kids Room Hours Closing
We regret to inform you that Saturday, January 30th will be the last day that the Kids Room will have supervised hours.  Unfortunately, the demand for supervised hours is not high enough to keep the hours active.  We apologize for any inconvenience this may cause.  If you have any paid visits that need to be refunded, please see the front desk this week.  Supervised hours will run as usual this week on Tuesday, Thursday and Saturday.  In the future, if your child is old enough to be in the Kids Room by themselves, they are welcome to use the room at no cost.

_____________
Schedule Change
Starting in February, we will no longer run the 7pm class on Friday.  On all other days, the 7pm class will stay active.

_______________

25 January 2015

Sunday
REST DAY

Screen shot 2015-01-19 at 3.13.29 PM

The CrossFit Season is here!  Sign up for the Open on the official Games site.  As we have in past years, we will run the Open workouts each week at the gym.  For the first time ever, this year there will be an officially scaled version as well as a teenage version of the Open.  All athletes should register on the Games site so they can see where they stand among their peers!
_______________

23 January 2015

Friday
WOD

500-500-500-500-500 Meter row

Rest 3:00 between each row. Keep each 500 meter row attempt within :15 sec of your original 500 meter time. If you don’t make the + :15 sec time cap, you are done and have to complete the penalty. For each uncompleted rounds, the penalty is a 400 meter run.

IMG_7301

_______________
CFIV WOD & Social
TONIGHT @ 6:30 pm
Help us celebrate the CrossFit Community with a casual
Friday Night WOD, great friends and a few drinks. Bring something to throw on the grill or beverage to share.

Athletes who are not CFIV members must have prior CrossFit experience.
Please arrive early to fill out a waiver. The gym will be open at 6:00 pm
to stretch and warm up.

DON’T FORGET
All afternoon CrossFit classes are CANCELED for this event.  Kickboxing classes will run as usual.
_______________

22 January 2015

Thursday
WOD

Complete as many rounds as possible in 12 minutes of:
15 Snatches (M: 75 lbs, W: 55 lbs)
15 Box jumps (M: 24″, W: 20″)
15 Snatches (M: 95 lbs, W: 65 lbs)
15 Box Jumps (M: 24″, W: 20″)
15 Snatches (M: 115 lbs, W: 80 lbs)
15 Box Jumps (M: 24″, W: 20″)
15 Snatches (M: 135 lbs, W: 95 lbs)
15 Box Jumps (M: 24″, W: 20″)
As many snatches as possible (M: 155 lbs, W: 105 lbs)

Posted by CFNE

Strength
Shoulder press
5 x 6
Wide grip bench press
5 x 6

Then,

Complete 3 supersets of:
Seated DB press : max reps
Dips : max reps

Then,

Complete 3 supersets of:
12 DB lateral raises
8 Barbell curls

IMG_7352

_______________
Health and Fitness Challenge
Going on day 4 of the Health and Fitness Challenge. How are all partners doing? Don’t forget to contact each other every night and both commit to a health and fitness goal for the next day. If the goal they committed to doing the night before is not completed, they owe “the pot” $5. We will find something fun to do as a group with the money earned in “the pot” after the challenge.

Examples of Daily Commitments:
“I will not drink any soda tomorrow; I will drink 1 gallon of water tomorrow.”
“I will  eat 2 balanced meals tomorrow.”
“I will spend 10 minutes working on my double-unders.”
“I will stretch for 10 minutes before and after class tomorrow.”

Athletes are encouraged to make their daily goals challenging yet realistic. Remember you only get as much out of it as you put into it.
_______________

21 January 2015

Wednesday
WOD

Overhead Squat 3-3-3-3-3
Front Squat 3-3-3-3
Back Squat 3-3-3

*A set will be completed every 2 minutes. Try to increase weight every set from the first OHS set until the last back squat set.

IMG_7319

_______________
CFIV WOD & Social
This Friday, January 23, 2015
6:30 pm
Help us celebrate the CrossFit Community with a casual
Friday Night WOD, great friends and a few drinks. Bring something to throw on the grill or beverage to share.

Athletes who are not CFIV members must have prior CrossFit experience.
Please arrive early to fill out a waiver. The gym will be open at 6:00 pm
to stretch and warm up.

All afternoon CrossFit classes will be CANCELED for this event.  Kickboxing classes will run as usual.
_______________

20 January 2015

Tuesday
WOD
In teams of 2, complete the following:

21-15-9
Hang power clean (M: 115 lbs, W: 85 lbs)
Partner handstand hold (free standing is RX’ed)

15-12-9
Hang power clean (M: 135 lbs, W: 95 lbs)
Partner handstand hold

12-9-6
Hang power clean (M: 155 lbs, W: 105 lbs)
Partner handstand hold

Partner A does 21 hang power cleans while partner B
holds a handstand. Upon completion of the 21 HPC, Partner B does 15 hang
power cleans while Partner A holds a handstand. The partners rotate
like this until completion.

**You can only do the hang power cleans while your partner is in the handstand hold

Posted by CrossFit Park City

Strength WOD
Deadlift 5-5-5-5-5
70% of 1 RM
(2 second pause below the knee, explosive finish)

Back squat
20 reps at 50% of 1 RM
*non-stop* Below parallel to full extension ..No pause
Then,
Alternating movements:
18-16-14-12
Front rack walking lunge (progressive loading)
Rest 1-2 minutes
4×8
Single leg RDL (R/L) same weight across
Rest 1-2 minutes
 Screen shot 2015-01-19 at 3.13.29 PM
The CrossFit Season is here!  Sign up for the Open on the official Games site.  As we have in past years, we will run the Open workouts each week at the gym.  For the first time ever, this year there will be an officially scaled version as well as a teenage version of the Open.  All athletes should register on the Games site so they can see where they stand among their peers!
_______________