•  Dec 31, 2014

Thursday – 010115 – Happy New Year!

[caption id="attachment_7401" align="alignnone" width="575"]She's back!  And ready for the upcoming games season... She's back! And ready for the upcoming games season...[/caption] Holiday Schedule: 1000am Regular Class; 1100am On-Ramp and Open Gym. CrossFit Class 10 Rounds Each for Max Distance: 1:15 Sprint 3:00 Rest b/w Intervals Post-Workout Mobility: Hamstring Smashing w/Lacrosse Ball (2 minutes per side) Competition Class Thursday - 010115 - Open Prep Post thoughts and results to “comments”.
 •  Dec 30, 2014

Wednesday – 123114 – A Great Workout To End The Year!

[caption id="attachment_7398" align="alignnone" width="575"]Have fun, and be safe says the Boss... Have fun, and be safe says the Boss...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) Back Squat: 1 x 20 EMOM (Compare to 121813, 121712, 080612): 5 Reps: OHS (185/133) Clean Front Squat Back Squat Power Clean Power Clean + Jerk Power Clean Back Squat Front Squat Clean OHS When the workout starts, athletes will have 1 minute to complete five OHS. When they are finished, they will rest the remainder of the minute. When the minute turns over, they will have 1 minute to complete 5 cleans with the same bar. They will rest the remainder of the minute. Athletes will do this up and down the ladder. OLY Class Drop Snatch: 3-3-2-2 Snatch Above Knee w/o Moving Feet: 3-3-2-2-2 Snatch Pull from Below Knee: 3-3-2-2 Competition Class Wednesday - 123114 - Open Prep Post thoughts and results to “comments”.
 •  Dec 29, 2014

Tuesday – 123014 – Row, C2B Pull-Up, KB Swing, TTB, Burpee

[caption id="attachment_7392" align="alignnone" width="575"]Some TTB action from the most recent throw down... Some TTB action from the most recent throw down...[/caption] CrossFit Class Turkish Get-Ups: 2-2-2 (2 = L, R, L, R) A Different Kind of “Fight Gone Bad” 3 Rounds For Max Reps: 1 Minute at Each Station: Row (Calories) C2B Pull-Ups KB Swings (72/53) TTB Burpees 1 Minute Rest b/w Rounds Post-Workout Mobility: Upper Trap/Shoulder Smashing w/Lacrosse Ball (2 minutes per side) Strength Class 1-¼ Back Squats: 4-4-4-4 Bench Press: 5-5-5-5 Kneeling Jump Squat: 1-1-1-1-1 Strict HSPU: 6-6-6-6 Competition Class Tuesday - 123014 - Open Prep Post thoughts and results to “comments”.
 •  Dec 28, 2014

Monday – 122914 – Hang Snatch, WB Shot, OHS, Box Jump

[caption id="attachment_7389" align="alignnone" width="575"]THIS is the starting position for today's hang snatch from the hip... THIS is the starting position for today's hang snatch from the hip...[/caption] CrossFit Class Pre-Workout Mobility: Banded Lat Stretch (90 seconds per side) Hang Snatch (Hip): 3 x 5 For Time: 75 WB Shots (20/14) 50 OHS (95/63) 25 Box Jumps (32/28) OLY Class Clean from High Hang + Front Squat + Power Jerk + Overhead Squat: 4 x (1 + 1 + 1 + 1) Clean Above Knee + Power Jerk: 3 x 2 (1 + 1) 2 x (1 + 1) Competition Class Monday - 122914 - CF Games Open Cycle Post thoughts and results to “comments”.
 •  Dec 27, 2014

Sunday – 122814 – Deadlift, KB Swing, Burpee

[caption id="attachment_7384" align="alignnone" width="575"]A little hand-release push-up action at our last in-house throw down... A little hand-release push-up action at our last in-house throw down...[/caption] CrossFit Class Deadlift: 3 x 5 5 Rounds For Time: 12 KB Swings (72/53) 7 Burpees Post thoughts and results to “comments”.
 •  Dec 26, 2014

Saturday – 122714 – Back Squat, Front Squat, OHS

[caption id="attachment_7381" align="alignnone" width="575"]Mike N. in the middle of a split jerk... Mike N. in the middle of a split jerk...[/caption] CrossFit Class Back Squat: 1 x 20 Front Squat: 1 x 20 OHS: 1 x 20 OLY Class Power Jerk Behind the Neck (snatch grip): 3-3-2-2 Snatch Pull + Power Snatch (above knee): 2 x (2 + 2) 2 x (1 + 1) Box Jumps (high): 3-3-3 Competition Class Saturday - 122714 - Bulgarian (13/14) Post thoughts and results to “comments”.
 •  Dec 25, 2014

Friday – 122614 – Thruster, Shuttle Sprint, KB Swing, WB Shot, Ring Dip

[caption id="attachment_7378" align="alignnone" width="575"]There couldn't be a better visual representation of what an athlete should look like under loading in a front squat or thruster than this picture, thank you Coach Andrea... There couldn't be a better visual representation of what an athlete should look like under loading in a front squat or thruster than this picture, thank you Coach Andrea...[/caption] CrossFit Class 2 Rounds For Time: 3 Thrusters (135/93) 6 10 M Shuttle Sprints 9 KB Swings (53/35) 12 WB Shots (20/14)(12’) 15 Ring Dips Each round will follow the format of a waterfall style workout. Each round will follow as such: 3 Thrusters 3 Thrusters + 6 10 M Shuttle Sprints 3 Thrusters + 6 10 M Shuttle Sprints + 9 KB Swings 3 Thrusters + 6 10 M Shuttle Sprints + 9 KB Swings + 12 WB Shots 3 Thrusters + 6 10 M Shuttle Sprints + 9 KB Swings + 12 WB Shots + 15 Ring Dips Competition Class Friday - 122614 - Bulgarian (12/14) Post thoughts and results to “comments”.
 •  Dec 24, 2014

Thursday – 122514 – Deadlift, Box Jump, C2B Pull-Up, Burpee, TTB

[caption id="attachment_7373" align="alignnone" width="575"]Merry Christmas... Merry Christmas...[/caption] CrossFit Class 2 Rounds For Time: 3 Deadlifts (225/163) 6 Box Jumps (24/20) 9 Chest-to-Bar Pull-Ups 12 Burpees 15 TTB Each round will follow the format of a waterfall style workout.  Each round will follow as such: 3 Deadlifts 3 Deadlifts + 6 Box Jumps 3 Deadlifts + 6 Box Jumps + 9 Chest-to-Bar Pull-Ups 3 Deadlifts + 6 Box Jumps + 9 Chest-to-Bar Pull-Ups + 12 Burpees 3 Deadlifts + 6 Box Jumps + 9 Chest-to-Bar Pull-Ups + 12 Burpees + 15 TTB Competition Class Thursday - 122414 - Bulgarian (10/14) Post thoughts and results to “comments”.
 •  Dec 23, 2014

Wednesday – 122414 – Row, Squat Broad Jump, KB Swing, Ring Dip, Handstand Walk

[caption id="attachment_7368" align="alignnone" width="575"]Coach Tyler analyzing his athletes during training this past summer, OR is he trying to tan his calves...? Coach Tyler analyzing his athletes during training this past summer, OR is he trying to tan his calves...?[/caption] CrossFit Class 4 Rounds For Time: 500 M Row 40 Squat Broad Jumps 30 KB Swings (53/35) 20 Ring Dips 10 M Handstand Walk (scale to 4 Wall Climbs) OLY Class Power Clean Above Knee w/2 second hold: 2-2-2-2 Clean Pull + Power Clean: 3 x (2 + 2) 2 x (1 + 1) Clean Pull-Down: 2-2-2 Competition Class Wednesday - 122414 - Bulgarian (10/14) Post thoughts and results to “comments”.
 •  Dec 22, 2014

Tuesday – 122314 – Back Squat, Pull-Up, MB Thruster Throw, Air Squat

[caption id="attachment_7365" align="alignnone" width="575"]We see you flashing a grin at the camera Darce... We see you flashing a grin at the camera Darce...[/caption] CrossFit Class Back Squat (Compare to 120814): 1 x 20 AMRAP 10 Minutes: 5 Pull-Ups 10 MB Thruster Throws (20/14) 15 Air Squats Strength Class Pause Back Squats: 3-3-3-3-3 Press + Push Press: 4 + 3 (Max Load) Clapping Push-Ups: 10-10-10 Weighted Pull-Ups: 3-3-3-3 Competition Class Tuesday - 122314 - Bulgarian (09/14) Post thoughts and results to “comments”.