21-15-12-9 reps Power clean 115/85 Pullup Thanks to all our sponsors for our Fight For Life Fundraiser on 10/28. Deadline to order a t-shirt or

[vc_row][vc_column][vc_column_text]AMRAP in 16 minutes plus of DB Renegade rows 30/20 DB Floor press 30/20 DB Front squat 30/20 300M runs Show up and see the

Results:

Friday the 13th WOD Show up and see the movements.

[vc_row][vc_column][vc_column_text]Skill:  Overhead squat 3-3-3-3-3 light/medium weight Strength/Skill:  Barbell backward lunges R&L 3-3-3-3-3 Working up to a heavy set of 3 or staying medium/light to practice

Skill work: GHD hip & back extensions and pullup strength building movements Workout: Jumping rope, situps and ? For about 20 minutes Show up and

5 Rounds for time of 21 OH squat 15 Barbell cycling hang cleans 9 Burpees

15 minutes of KBs, ball slams, pushups and pull-ups. Show up and see the numbers.

Terrible 10’s Partner WOD

AMRAP in 20 of 150m row 60 Backward S/U alt 30 D/U 20 KB swing 10 Hollow to Superman

Recovery WOD Friday AMRAP of Rowing, KB swings, abs & jumping rope. Show up and see the numbers.

EMOM of Sumo deadlifts at 70% handstand pushups. Scaling/progressions will be available for hspu. Show up and see the details.

CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm CrossFit LITE Class: 6:30am CrossFit KIDS Class 5:30pm CardioFIT Class: 7:30pm Wednesday’s WOD “Deck of Cards” the

CrossFit Classes: 5:00am, 6:00am, 7:00am, 4:30pm, 5:30pm, 6:30pm Boot Camp Class: 9:30am CrossFit LITE Class: 6:30pm

[vc_row][vc_column][vc_column_text]In case you missed the announcements all last week, we have a new class schedule effective TODAY,  Monday October 2, 2017. We are updating our

Triple 7’s

[vc_row][vc_column][vc_column_text]In case you missed the announcements, we have a new class schedule effective Monday October 2, 2017. We are updating our workout schedule to offer CrossFit

[vc_row][vc_column][vc_column_text]Strength:  Seated 1-arm DB press 5-5-5-5 R&L Workout: AMRAP, finish the round you are in at 15:00. Record total number of rounds completed and time.

Back Squat 3-3-3-3-3 to 3 rep max mixed with some balance work With a nasty conditioning WOD finisher to follow.

Skill: Snatch deadlift bar path, light weight [vc_row][vc_column][vc_column_text]Power snatches, ball slams & sprints. Fast and Furious. *Schedule Update beginning Monday October 2, 2017 We will

[vc_row][vc_column][vc_column_text]Max Rep Monday, 3 minutes each, 1 minute rest, x 5 movements.  Show up and see what’s on the Whiteboard. *Schedule Update beginning Monday October

Results

Results

Deadlifts, heavy. Plus a down and dirty conditioning piece immediately following.

4 rounds for time of 350m row or 300m run 21 weighted situp 21 ball slam 21 box overs w/ball Mix in 21 burpees any

Strength: DB floor press 10-10-10-10 WOD: Front squats & ?, for 10 minutes

[vc_row][vc_column][vc_column_text]Swinging Annie 50-40-Run 400M-30-20-10 reps of KB swing 55/36 Double under Situp Options for Double unders Jacked: All double unders unbroken Rx’d: All double unders,

Doors open at 8:00am. Show up and see what’s in store for the morning. #saturdaysuckfest 

Skill: KB cleans Conditioning: Rowing DB power cleans Jump over rower Short runs Show up and see the numbers

[vc_row][vc_column][vc_column_text]Hang clean and jerk, skill or strength Skill: 5-5-5-5-5 Build to a medium heavy weight and practice form and technique Strength: 5-5-3-3-1-1-1 Build to heavy

5 rounds for time of 12 power clean 135/95 12 KB swing – American 55/36 300M run, 400M last round You have 18 minutes to

Cleaning every day this week.   “Elizabeth”  21-15-9 reps, for time, of Clean 135/95 Ring dip *Full squat depth required for each clean rep. We

911 Tribute WOD 6 rounds for time of 9 – Bodybuilders 11 – Barbell cycling hang clean 95/65 With 2001 Meters of running mixed in.

Choice of Make up Thursday’s Rowing/jump rope workout w/heavy KB presses Make up Wednesday’s Deadlift workout using 70% of your 1RM All three workouts of

Strength: Heavy KB presses Recovery/Conditioning WOD Show up and see what’s on the board. 

Deadlifts @ 70% plus a dicey little finisher couplet. 

8-10 minutes of hard work with plenty of rest mixed in. Be there. 

Happy Labor Day Only two workout groups today, be here at 9:00am or 9:30am to start your warmup.  Doors close at 10:30am for the remainder

[vc_row][vc_column][vc_column_text]Show up and see what’s on the board. Labor Day Weekend Update: Saturday: Normal hours all morning Sunday: No Open Gym this weekend Monday: Only

Ab and Grip crushers today. Show up and see the board.  Labor Day Weekend Update: Saturday: Normal hours all morning Sunday: No Open Gym this

Recovery WOD.  Rowing Double-hand-release Pushup Kb KB figure 8s Running

Zercher squat Strength or skill. Show up and see the numbers. Do not miss today. Zercher squats are my favorite. 

“Grace” 30 reps of Clean and jerk 135/95 For time or not, your choice. Fast and furious or slow and steady at a heavier weight

T2B to L-hang Front squat DB floor press plus ?, for about 20 minutes Show up and see the numbers, and scaling options. Sneak Peek

Stealth shields down.. All Core Deck of Cards. Be on time for some fast and furious ab/core work. 

If you missed Wednesday’s Deadlift WOD you can do it today or do Thursday’s WOD on the Whiteboard. 

Results: Hint:

Stealth Week continues. Stop cherry picking wods.  You are capable of doing anything I come up with. We are masters st scaling movements, but not

Stealth Week The kids are back in school and it’s time to get back into a consistent routine. No “cherry picking” this week, just get

Results:

No Clock Week comes to an end with a Task List WOD. You’ll have several movements to work on along with a sneak peek at

No Clock Week continues.  Strength: DB push press 10-10-10-10 Skill: Rowing Clinic/practice proper form Conditioning: Show up and see 

No Clock Week continues Skill or strength OH squat or front squat 5-5-5-5-5 Choose the squat with which you need the most improvement. Go as

No Clock Week continues Skill or strength: Pause snatch pulls Conditioning: Show up and see the details. 

No Clock Week returns We’re turning off the clock all week and focusing on improving form on all the basics. Don’t think this week will

Results

21-15-12-9 reps of Hang power snatch 75/55 Floor press 75/55 Ball slam 20/15 AfterWOD: Any two AB/Core Warrior workouts, back to back, no break.

Strength or skill: Backward lunges and front squats

Recovery WOD. Show up and see the movements. 

Results

4 rounds for time 10 Toes to bar-strict 10 Single arm DB Press R&L 30/20 60 second Goblet squat bottom hold 30/20 (15 seconds x4

Results

If you missed Thursday’s Deadlift 1  rep max workout, you can choose to do it today. Or Friday Surprise. Show up and see what’s on

Deadlift 5-5-3-3-1-1-1 to find 1 rep max. Must maintain proper form on all reps. Use a belt over 90% if necessary. Simple 8 minute conditioning

Recovery WOD 1—>10 up ladder of 1x Box jump 2x calorie row 3x KB swing 55/40 Substitute burpees for KB swings on the 5’s &

Strength: Push press to 5 rep max Conditioning: Db Wallball shots 21-3-6-9-12-15-18-21-24….. AfterWOD/Cool down: AB/Core Warrior Stage 1 is now underway. Get on with it.

AMRAP in 20 minutes of 15 deadlift 135/95 15 hand release pushup Run 400 meters @ 6:00 and 14:00 Warmup: CrossFit Warmup 10 reps x3

Recovery WOD 3 rounds for time of 21-15-9 reps of KB swing 55/40 Ball slam 20/15 Weighted situp then a 400 meter run or 500

Back Squat 3-3-3-3-3-3

“Fractured Angie”, for time Angie is 100 pullups 100 pushups 100 situps 100 squats Today you will begin by performing 40 reps of pullups, 40

AMRAP in 18 minutes, plus finish the round you are in, of 12 DB backward stepping lunge (6R/6L) 10 DB floor press 8 DB hang

4 rounds of 5-3-1 reps of Sumo Deadlift & burpees @70% of your 1RM Plus one final round of 5 sumo deadlifts, max reps in

Strength: DB incline bench press 10-10-10-10 Conditioning: Row Sprint pyramid and max plank holds. Show up and see the scheme.  

EMOM, for 14 minutes Alternating Deadlift + shoulder taps and KB swings.  Show up and see the numbers.

50-40-30-20-10 reps of Wall ball shot 20/14 10″/9″ target Wall ball situp 20/14 5′ target Ball slam 20/15 Rx’d – use a Dynamax/medicine ball for

1x bodyweight deadlifts, pushups, mountain jacks and flutter kicks in a combination you’ve never done before, for about 20 minutes.  Weekend Update: Friday: Our first

Recovery WOD AMRAP in 22 minutes, 4 complete rounds minimum of 200 single under 60 second plank hold 30 weighted situp w/slam ball 20 ball

Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.

15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.

For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run

Results

Friday Surprise A little skill work, a little ring work, a little barbell work and a little core work together in one nasty little conditioning

DB floor press 10-10-10-10 Deadlift, all reps at 70% of 1RM 5,5,max,3,3,max Perform DB floor presses after 5’s and 3’s. Rest as needed between sets.

5 rounds for time of 200 meter run 15 power snatch 75/55 7 burpee over bar Warmup:3 rounds 250 meter row 10 band good morning

HOLIDAY UPDATE: We will be closed all day Tuesday in observance of Independence Day. If you need a WOD, go run a 5K. Start a

Normal hours for all CrossFit classes on Monday, including morning LITE, Kickboxing, afternoon Aerial Yoga and evening Beginners. If you missed the Fab 50 on