28 August 2014

Thursday
WOD
Complete the following for time:

50 Kettle bell swings (M: 32 kg, W: 24 kg)
*20 Double under penalty

50 jumping alternating lunges
*20 Double under penalty

50 Dips
*20 Double under penalty

Penalty is only done when a movement is broken up.

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REMINDER
Labor Day Schedule 

September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are CANCELLED.
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27 August 2014

Wednesday
WOD
“31 Heroes”
As many rounds as possible in 31 min of:
8 Thrusters (M: 155 lbs, W: 105 lbs)
6 Rope climbs (15 ft. ascent)
11 Box jumps (M: 30″, W: 24″)

This is a partner workout. While Partner #1 performs the work listed above, Partner #2 will run 400 meters with
weight (M: 45 lbs, W: 25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400 meter run, while
Partner #2 continues work wherever Partner #1 left off. Score is your total # of reps

NO LITE WOD TODAY

31 heroes

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REMINDER
Labor Day Schedule 

September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are CANCELLED.
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26 August 2014

Tuesday
WOD
As many rounds as possible in 7 minutes of:
5 Deadlifts (M: 225 lbs, W: 155 lbs)
10 Elevated plank pushups (24″ Box)*

*Nose must touch the ground

Rest 3 minutes. Then,

As many rounds as possible in 7 minutes of:
5 Strict pull-ups
5 Diamond push ups*

*Thumbs and index finger touching on diamond push up

Strength
4 sets of:
8-10 Front rack forward lunges
6-8 Barbell ab wheels
 Then…
Max unbroken front squats 60% 1RM
*Constant movement no pause at the bottom or top of front squat

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REMINDER
Tomorrow we will be running the
31 Heros WOD during all scheduled classes.
Click below if you would like to donate to the cause.
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Labor Day Schedule 
September 1st, 2014
8:30 am
12:00 pm
3:00 pm
4:00 pm
All other classes including Fundamentals, Teens, and Kickboxing are cancelled.

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25 August 2014

Monday
WOD
Complete 20 rep unbroken back squat @ 65%

Then,

As many rounds as possible in 10 minutes of:
10 Burpee
50 Double unders

CF LITE
As many rounds as possible in 20 minutes of:
200 Meter medball run (M: 20 lbs, W: 14 lbs)
15 Wall balls (M: 20 lbs, W: 14 lbs)
15 Knees-to-elbow
15 Mountain climbers *2 count

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DON’T FORGET
New Schedule Changes Effective Today

Kids Program
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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24 August 2014

Sunday
REST DAY

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Fall Schedule Changes
Please be aware of our schedule changes. 

Kids Program, effective TOMORROW, August 25th
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours, effective TOMORROW, August 25th
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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23 August 2014

Saturday
OPEN GYM

8:00 am – 11:00 am

Please Arrive by 10:30 am.
(Open to Current Athletes Only)

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31 Heroes – Extortion 17
Honoring Those Who Sacrifice Their Lives for Our Freedom.
When: During all class times on Wednesday, August 27th, 2014.

Donate now to receive your t-shirt in time to wear for the workout. Click below for the direct link to the website.
“31 Heroes”

AMRAP in 31 min of:
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a partner workout. While Partner #1 performs the work listed above, Partner #2 will run 400 meters with weight (M: 45 lbs /W: 25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400 meter run, while Partner #2 continues work wherever Partner #1 left off.

Score is your total # of reps
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22 August 2014

Friday
WOD

Tabata Mash-up, 8 rounds each of:
Front squat (M: 95 lbs, W: 65 lbs)
Ring dips

Complete 20 seconds of front squats, 10 seconds of rest,
20 seconds of ring dips, 10 seconds of rest for 8 rounds.

IMG_9842

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21 August 2014

Thursday
WOD

Complete 3 rounds for time of:
2:00 Max effort wall walks
2:00 Max effort weighted lunges (M: 2x 35lb DBs, W: 2x 25lb DBs)
2:00 Max effort deadhang pull-ups
1:00 Rest

Strength

Complete 4 super sets of:
10 Pendlay rows with barbell
6 Man markers
Max Strict press with barbell

Rest 2-3 minutes

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Fall Schedule Changes
Please be aware of our schedule changes. 

Group Fundamentals, effective last Monday
Monday – Friday:  6am – 7am
Monday – Thursday: 7pm – 8pm

Open Gym, effective last Monday
Monday – Thursday: 9:30am – 10:30am
Saturday: 8am – 11am

Kids Program, effective August 25th
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours, effective August 25th
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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20 August 2014

Wednesday
WOD

Hang snatch from above the knee 5-4-3-2-1

*Add weight each set.

Then,

2014 CrossFit Games Masters Event 6

Complete the following for time:
42 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
21 burpees
30 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
15 burpees
18 Medball cleans over the shoulder (M: 20 lbs, W: 14 lbs)
9 burpees

**Time cap – 15 minutes**

CF LITE

2014 CrossFit Games Masters Event 4

Complete 4 rounds for time of:
400 meter run
2 Legless rope climbs

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31 Heroes – Extortion 17
Honoring Those Who Sacrifice Their Lives for Our Freedom.
When: During all class times on Wednesday, August 27th, 2014.

“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.”

Donate now to receive your t-shirt in time to wear for the workout. Click below for the direct link to the website.
“31 Heroes”

AMRAP in 31 min of:
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a partner workout. While Partner #1 performs the work listed above, Partner #2 will run 400 meters with weight (M: 45 lbs /W: 25 lbs). Once Partner #2 returns from the run, Partner #1 will grab the weight and begin their 400 meter run, while Partner #2 continues work wherever Partner #1 left off.

Score is your total # of reps
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19 August 2014

Tuesday

WOD
Complete as many rounds as possible in 15 minutes of:
20 Toes to bar
15 Push-ups
10 Sumo deadlift high pulls (M: 75 lbs, W: 55 lbs)

Strength Hour
Complete 4 sets of:
8-10 Reps of Bulgarian split squats (each leg)
10 Weighted jumping 1/4 squats
2 minute rest
(Use same weight for both)

Not for time:
3 Turkish get ups on each arm
10 Windmills
(Use same weight for both)

Pj competing this past weekend in Vegas at The Frogman Challenge

Pj competing this past weekend in Vegas at The Frogman Challenge

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Fall Schedule Changes
Please be aware of our schedule changes. 

Group Fundamentals, effective August 18th
Monday – Friday:  6am – 7am
Monday – Thursday: 7pm – 8pm

Open Gym, effective August 18th
Monday – Thursday: 9:30am – 10:30am
Saturday: 8am – 11am

Kids Program, effective August 25th
Pre-School (4-6): Tuesday 3:30pm, Saturday 8:30am
Kids (7-12): Tuesday 4pm, Thursday 4pm, Saturday 9am
Teens (13-16): Monday 6am, Wednesday 6am, Friday 6am

Kids Room Supervised Hours, effective August 25th
Tuesday 3:30pm – 7pm
Thursday 3:30pm – 7pm
Saturday 8am – 11am
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