Friday, September 4, 2015

Saturday 09/05/15

8:30 am - 10:30 am: Mobility Clinic We will go over common problems/pains and fixes at the knee, hip, shoulder, and low back.  $25.00 for members, $40.00 non-members.

Essentials 1: 8:30 - 10:00 am:  Introductory training for those new to CrossFit; this is the first step to getting into our regularly scheduled classes.  Drop-ins are welcome.

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
OnRamp Course. No skills check-off is required for this Open Gym time.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first time.

We are closed Sunday 9/6/15 and will have ONLY a 10 am WOD on Monday 9/7/15.  All other classes are cancelled Monday, including Kids' classes.

Thursday, September 3, 2015


It's Free Friday again!  All regular classes are open to the public today.  Have you been considering trying out CrossFit, but not quite sure?  Come in and try out a class to see if it's for you, you might just get hooked!  Classes are at 6 am, 8:30 am, Noon, 4:30 pm, and 5:30 pm and are open to all types, ages, and ability levels.

Skill work: Kettlebell swings and air squat clinic

1 min rest
Russian KB swings (53/35 lbs)
1 min rest
20 m sprint
1 min rest
Grasshoppers (total)

Post WOD mobility: Couch stretch, 2 minutes each

11:00 Strength Class: Max Effort Upper
Lift: ​Pin press, Heavy single
Accessory work: ​3 x 6-­8 Bench Press
3 x 12 Chain weighted ring rows
3 x 20 Band triceps extensions
3 x 15 DB sidelying post delt raises (each side)
3 x 1 min Oblique (side) planks, 30 sec rest
Mobility: ​Pec and shoulder

Wednesday, September 2, 2015

WOD 09/03/15

Skill work: Burgener warm up and skill transfer

WOD:  AMRAP 20 minutes:
5 Chest-to-bar pull ups
10 Power snatches (95/65 lbs)
100 m run

 Post WOD mobility: Lacrosse ball smash to lats, then kneeling or banded tractioned lat. stretch

6:30 pm Movement and Mobility Hopper Class: Ballet derived lower extremity stretching and hip torque/stability work

11:00 Strength Class: Dynamic Lower
Lift: Box Squat: 12 x 2, 55% Bar, 25% Chain 
Accessory work: Deadlift 8 x 1 @45% bar, 30% band tension
3 x 20 Stiff legged sumo deadlift
3 x 40 walking lunges (total) no weight
1 x 100 banded good morning
1 x 100 sit ups
3 x 15 reverse hyper @ 25% 1RM back squat 
Mobility: Lower Back

Tuesday, September 1, 2015

WOD 09/02/15

Box squat:  10 x 2: 55% bar, 25% chain weight

WOD: 3 rounds for time of:
20 Deadlifts (135/95 lbs), advanced athletes use fat bar
15 Knee to elbows

Post WOD mobility: Partner hamstring smash and stretch

Monday, August 31, 2015

WOD 09/01/15

Skill work: Flexed arm hanging hold, for max time 

AMRAP 5 minutes of:
Ground to shoulder with atlas stones
Rest 1 minute
AMRAP 5 minutes of:
Partner tire flips
Rest 1 minute
AMRAP 10 minutes of:
20 Double unders
10 Burpees

Post WOD mobility: Barbell calf/Achilles smash, then 2 minutes in downward dog, heels DOWN

11:00 am/6:30 pm Strength class: Dynamic Upper
Bench press 9 x 3: 50% bar, 30% chain, use floor press max for percentage
Accessory work:
3 x 25 Banded push ups
3 x 12 wide grip pull ups
3 x 20 Tate presses
1 x 100 banded face pulls
3 x 30 Leg raises
Post WOD mobility: Pec smash and stretch