•  Jul 24, 2014

072514 – Friday – Hang Snatch, TTB, Shuttle Sprint

Coach Ryan locking out a snatch...

Coach Ryan locking out a snatch…


CrossFit Class

Pre-Workout Mobility:
Banded Lat Stretch (2 minutes per side)

Hang Snatch:
2-2-2-2

AMRAP 12 Minutes:
2 TTB
(2) 10 M Shuttle Sprints
4 TTB
(4) 10 M Shuttle Sprints
6 TTB
(6) 10 M Shuttle Sprints

…And so on and so forth until the clock ends…


Competition Class

Friday – 072514 – Primer Cycle (19/21)

Post thoughts and results to “comments”.

 •  Jul 23, 2014

072414 – Thursday – Chest-to-Bar Chin-Up, Russian KB Swing, Burpee

Alison N. doing her best impression of her husband's "Get Dan Mad" face...

Alison N. doing her best impression of her husband’s “Get Dan Mad” face…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing (20 reps/leg)

EMOM 10 Minutes:
4 Chest-to-Bar Chin-Ups

1 Minute on, 1 Minute off for 14 Minutes (7 Working Sets):
12 Russian KB Swings (72/53)
12 Burpees


Strength Class

Strict Ring Pull-Up w/False Grip and Turnout at Bottom:
5-5-5-5

Ring HSPU:
5-5-5-5

For 16 Minutes:
EEMOM: 4 Tall Box Jumps
EOMOM: 4 Chest Clapping Push-Ups


Competition Class

Thursday – 072414 – Primer Cycle (18/21)

Post thoughts and results to “comments”.

 •  Jul 22, 2014

072314 – Wednesday – Clean, Muscle-Up

Nick W. celebrating his Clean PR at 225...

Nick W. celebrating his Clean PR at 225…


CrossFit Class

Clean:
2-2-2-2-2

9-7-5 Reps For Time:
Clean (185/133)
Muscle-Ups

Post-Workout Mobility:
ER Hip Smashing w/Single Lacrosse Ball


OLY Class

3 Position Clean (Floor + Above Knee + Below Knee):
5 x (1 + 1 + 1)

Deficit Clean Pulls:
2-2-2-2


Endurance Class

Warm-Up:
Mini Hurdle Drills

20 Minute Fartlek:
1 Minute on, 1 Minute off

Cool Down:
Planks


Competition Class

Wednesday – 072314 – Primer Cycle (17/21)

Post thoughts and results to “comments”.

 •  Jul 21, 2014

072214 – Tuesday – Skin the Cat, WB Shot, Double-Under, Box Jump, Air Squat

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend...

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend…


CrossFit Class

Pre-Workout Mobility:
Extension stretch on parallel bars or squat racks with barbell

15-20 Minutes:
Skin the Cat + Forward-Roll on Rings

For Time:
50 WB Shots (20/14)
100 Double-Unders
50 Box Jumps (24/20)
100 Air Squats


Strength Class

Back Squat:
8-6-4-4-3

Bench Press:
10-8-6-4-4

Banded Stiff-Legged Deadlift:
8-8-8

Bent-Over Barbell Row:
8-8-8


Competition Class

Tuesday – 072214 – Primer Cycle (16/21)

Post thoughts and results to “comments”.

 •  Jul 20, 2014

072114 – Monday – Back Squat, Run, Push Press, Pull-Ups, Row

Congratulations to Kori Carlson on the birth of her baby daughter (and future member) Blake Lyn...

Congratulations to Kori Carlson on the birth of her baby daughter (and future member) Blake Lyn…


CrossFit Class

Back Squat:
3-3-3-2-2

For Time:
800 M Run
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
500 M Row
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
800 M Run

Post-Workout Mobility:
Shoulder Smashing w/Single Lacrosse Ball (2 minutes per side)


OLY Class

Jerk in Split:
2-2-2-2

Power Clean + Front Squat + Jerk:
3 x (1 + 1 + 2)
3 x (1 + 1 + 1)

3 Position Clean Pull:
2-2-2-2


Endurance Class

4 x 100 M Strides

Each For Time:

1 Mile Run
800 M Run
1 Mile Run
2 minute rest b/w each


Competition Class

Monday – 072114 – Primer Cycle (15/21)

Post thoughts and results to “comments”.

 •  Jul 19, 2014

072014 – Sunday – Turkish Get-Up, Run, WB Shot, DB Snatch

Jess S. with the best hair pic EVER...

Jess S. with the best hair pic EVER…


CrossFit Class

Turkish Get-Up:
3 Rounds For Load:
3 on Right Arm
3 on Left Arm

For Time:
400 M Run
30 WB Shots (20/14)
30 R Arm DB Snatches (50/40)
30 L Arm DB Snatches (50/40)
30 WB Shots (20/14)
400 M Run

Post-Workout Mobility:
Sidelying ER Shoulder Stability


Competition Class

Sunday – 072014 – Primer Cycle (14/21)

Post thoughts and results to “comments”.

 •  Jul 18, 2014

071914 – Saturday – Run, Thruster

Our good friend and professional judge John W. locking out at the top of the thruster...

Our good friend and professional judge John W. locking out at the top of the thruster…


CrossFit Class

Pre-Workout Mobility:
Banded Hip Flexor (2 minutes per side)

Each Effort For Time:
3 x 400 M Run

For Time:
33 Thrusters (145/98)


OLY Class

Clean From Power Position w/Double bounce:
2-2-1-1

Clean Pull + Clean Below Knee + Front Squat:
5 x (1 + 1 + 1)

Clean Pull (Floor + Below Knee):
4 x (1 + 1)


Competition Class

Saturday – 071914 – Primer Cycle (13/21)

Post thoughts and results to “comments”.

 •  Jul 17, 2014

071814 – Friday – Power Snatch, Power Clean, Farmer Carry

The metro's greatest community awaiting instruction...

The metro’s greatest community awaiting instruction…

CrossFit Class

Pre-Workout Mobility:
Tricep Smashing

Power Snatch:
5 x 1

5 Rounds For Time:
5 Power Cleans (225/163)
50 M Farmer Carry (AHAP)


Competition Class

Friday – 071814 – Primer Cycle (12/21)

Post thoughts and results to “comments”.

 •  Jul 16, 2014

071714 – Thursday – Russian KB Swing

Coach Andrea leading some post-workout mobility...

Coach Andrea leading some post-workout mobility…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing

Power Clean:
3-3-3-3-3

EOMOM 10 Minutes (5 working sets):
30 Russian KB Swings (72/53)

When a set is complete, athletes will rest the remainder of that minute plus the entirety of the following minute.

Post-Workout Mobility:
Hamstring Smash w/Single Lacrosse Ball (2 minutes per side)


Strength Class

Handstand Holds:
10 Minutes

Supine Grip Pull-Ups (Chin-Ups):
5-5-5-5

Parallel Bar Dips:
12-12-12-12

L-Sit Holds:
4 x Max Holds on Rings


Competition Class

Thursday – 071714 – Primer Cycle (11/21)

Post thoughts and results to “comments”.

 •  Jul 15, 2014

071614 – Wednesday – Strict Press, Back Squat, Bear Crawl

Nick K. and Jeff A. aka "push-up bros"...

Nick K. and Jeff A. aka “push-up bros”…


CrossFit Class

Strict Press:
5 x 3

21-15-9 Reps For Time:
Back Squat (135/93)
50 M Bear Crawl after each set

Post-Workout Mobility:
Quad Smashing (2 minutes per side)


OLY Class

Power Jerk Behind Neck w/o Moving Feet:
2-2-2-2

Back Squat + Jerk Behind Neck:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Pause Back Squats:
2-2-1-1


Endurance Class

10 x “In and Out” 400’s
1 Minute Rest b/w efforts

For the “in and out” the first 200 M should be run at about 60% max effort with the second 200 M close to 85% or everything you have left.


Competition Class

Wednesday – 071614 – Primer Cycle (10/21)

Post thoughts and results to “comments”.