Don’t forget, sign up for the gymnastics clinic in sat the 8th!! Open to anyone!

Also, if you are planning on taking Saturday morning class, bring your jump rope and be ready to work! It’ll be a real brief warm up to allow time to complete the workout… hint hint, it’s a grinder!! :))

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Workout of the Day (Friday July 7, 2017)

Technical:

Est 1 RM Snatch (anyhow from floor)

Metabolic:

5 Rounds of:

5 ohs 155/115
20 Burpees Over Bar

Stabilization:

5 x 10 Back Extensions

 

dont forget, gymnastics clinic this Saturday!!!!

Posted in WOD

Workout of the Day (Thursday July 6, 2017)

Technical:

Est 1 RM OHS

Metabolic:

Four Rounds of:

400/350 m Row
15 Wall Ball 20/14 to 10′
9 Power Snatch 95/65

Stabilization:

3 x 20 KB Tact Lunges

“Joe-Bility” Topic for this Saturday…

Hinge – n – squat : how your hinging and squat pattern can improve to get more gains and less pains!

So, sign up and get your improvement on!

Side note, don’t forget the Gymnastic clinic we are hosting this Saturday!!! Get those elusive muscle ups, or HSPU, or even pull-ups!! CrossFit Games vet and high level gymnast and gymnastics coach Ashley B! Sign up! Spots are filling… I know I had many convos with specific people saying that we need to host one, yet those folks aren’t signed up!!! Even if you have taken a previous one before or not, it WILL benefit you!!

Posted in WOD

Workout of the Day (Wednesday July 5, 2017)

  1. Technical:

5 x 3 Thrusters (no rack)

Metabolic:

12, 10, 8, 6, 4, 2

Thrusters 185/135
C2B Pull-ups

Stabilization:

5 x 12 Secs Hollow Rock

 

“Joe-Bility” Topic for this Saturday…

 

Hinge – n – squat : how your hinging and squat pattern can improve to get more gains and less pains!

 

So, sign up and get your improvement on!

 

Side note, don’t forget the Gymnastic clinic we are hosting this Saturday!!! Get those elusive muscle ups, or HSPU, or even pull-ups!! CrossFit Games vet and high level gymnast and gymnastics coach Ashley B! Sign up! Spots are filling…

Posted in WOD

Workout of the Day (Monday, July 3, 2017)

Technical:

5×2 Snatch

 

Metabolic:

3 Rounds:

25/20 Cal Row

15 Bar Facing Burpees

10 Front Squats 165/110

 

Stabilization:

Accumulate 4 minutes Plank Hold

 

Fourth of July is an Open Gym Schedule from 8am-1pm!

Posted in WOD

Workout of the Day (Friday June 30, 2017)

Technical:

Establish Max Back Squat

Metabolic:

2 k Row
*Every 2 min, 5 Burpees over Rower
-3 min Rest-

Four Rounds of:

5 DB C&J 100/70
10 Alt Pistols
10 Ball Slams 40/30
50 Double Unders

Mobility!!

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Workout of the Day (Thursday June 29, 2017)

Technical:
Establish Max Deadlift

Metabolic:

5 Rounds of:
10 RKB Swings (53/35)
10 Deads (135/95)
10 RKB Swings
10 Wall Ball
250m Run with Ball

Stabilization:
3 x Max Time and Weight Narrow OH Hold

Posted in WOD

Workout of the Day (Wednesday June 28, 2017)

Technical:

 

Establish 1 Rep Max Clean (any style, Olympic lifting standards in place. So, from the floor in one motion and elbows may not touch any part of leg, nor any part of leg touch the floor, other than feet)

 

Metabolic:

 

Tabata until 75 reps are completed, complete one movement before progressing to next:

 

Back Squat Jumps 95/65

Shoulder to OH

Box Jump Overs 24″/20″

Pull-Ups

 

Stabilization:

 

50 Heel Anchored, Weighted Ab Mat Sit-ups (I’ll explain in class…)

 

Don’t forget, gymnastics clinic coming up!!! Sign up and reserve your spot, it’s July 8th. Always such a great time, Ashley is an amazing coach!! Don’t miss your chance to help your body control and learn new skills!!

Posted in WOD

Workout of the Day (Tuesday, June 27, 2017)

Technical:
Max Shoulder to OH

Metabolic:
15, 12, 9, 12, 15
P. Clean to OH 135/95
Toes to Bar
*50 Double Unders between Rounds

Stabilization:
100 Disc Squats

 

Dont forget, gymnastics clinic is Saturday, July 8!! Sign up now, the class will fill up fast!!

Posted in WOD

Workout of the Day (Monday June 26, 2017)

Technical:

Establish a 1 Rep Max Front Squat

Metabolic:

Complete Three Rounds of:
800 m Run
15 Front Squats 155/115

Stabilization:

50 Strict C2B Pull-ups

We will be maxing out our lifts the next two weeks, so don’t be alarmed!! We have been on a strength cycle for a bit, now it’s time to retest. Keep the mind right, visualize, then execute! 🙂

 

side note… Happy Birthday Kelly Richardson!!! (0530 class)

Posted in WOD