[vc_row][vc_column][vc_column_text] Wear your high socks or long workout pants.  Deadlifts, all day! Sneak Peek for the Week: Tuesday:  Barbell Strict Press 5-5-3-3-1-1-1-1 to a 1Rep

Single-leg Work: Weighted walking lunges Conditioning: Friday Surprise. Some inversion and power development work, for time. Be there!

Strength: Tempo DB bench press Conditioning: “Pyramid Annie”

Tempo front squats, strength or skill followed by ” Jackie”. Be there.

[vc_row][vc_column][vc_column_text]Strength: Power Clean 5-5-3-3-1-1-1 to 1RM Conditioning: Sporty AMRAP of cycling hang cleans and toes to bar[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] In a surprise move, CrossFit, Inc. Founder and CEO Greg Glassman announced an additional week in the CrossFit Open series of workouts, Open WOD

Friday Surprise Single-leg and posterior strength work followed by a sporty conditioning workout

Strength: Strict barbell press Conditioning: A choice of running, rowing, airdyne or jump rope plus a few other things, 3 rounds for time. Be there.

Deadlifts, heavy, plus some burpees mixed in. Be there. Reminder, this weekend we’ll be doing a deep clean of our rubber floor mats. The roof

Recovering from 19.5 ???? A row sprint pre-wod followed by a 4-round, not for time, workout of box jumps, flutter kicks and KB swings, lots.

CrossFit Open Workout 19.5 33-27-21-15-9 reps of Thrusters 95/65 CTB Pullups 20 minute time cap We will have scaling options available so don’t miss this

Friday Fun Day Strength: Full body isometrics. Come learn ways to work practically every muscle in your body with little to no stress on your

CF Football Style, OH squats and KB swings. Be there.

Single-leg KB deadlifts plus a rowing/running/core grinder.

Barbell thrusters, strength or skill followed by a sporty conditioning wod. Be there.

[vc_row][vc_column][vc_column_text]Open Workout 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12

Results:

Stealth Week continues. Nothing to fear, be here. ????????????

[vc_row][vc_column][vc_column_text]”Stealth Week” Show up and see what’s on the Whiteboard each day this week.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]”Stealth Week” Show up and see what’s on the Whiteboard each day this week.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]CrossFit Open WOD 19.3, with plenty of scaling options.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]A choice between two Partner WODs, both local favorites.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Friday Surprise.  Show up and see what fun is on the Whiteboard. Open WOD 19.3 was announced last night.  We will be doing it as

[vc_row][vc_column][vc_column_text]Strength:  DB bench press 10-10-10-10 Conditioning: 1 –>12–>1 reps of KB swings Abmat situps Pushups, hand release Open WOD 19.3 will be announced this evening.

[vc_row][vc_column][vc_column_text]Deadlifts 3-3-3-3-3 Followed by a sporty little conditioning workout of unbroken wall ball shots and wall walks.  Be there.[/vc_column_text][/vc_column][/vc_row]

Strength/Skill – Buildup for workout Grace or Isabel, your choice

CrossFit Games 2019 Open WOD 19.2 Rx’d and scaling options available. Don’t miss this one.

Tabata Intervals. Show up and see the movements. If you want to perform Open Workout 19.2 on Saturday at Noon, remember to RSVP in WODhopper

Squats, heavy. Skill/practice option available. You pick the type of squat, we pick the reps????

Strength: Barbell bench press 10-10-10-10-10×2 Conditioning: Grinder of goblet lunges, goblet step-ups, double hand release pushups and jumping rope. Be there

Skill/Strength: Power Snatch Conditioning: A fast and furious KB swing and burpee broad jump workout.

CrossFit Open WOD 19.1 AMRAP in 15 minutes of 19 wall ball shots 20/14 19 cals on C2 rower Target height for wall ball shots

Results:

Friday Surprise. A Pick’em style Chipper.

Back squats, strength or skill option 2 rep max or 63×2 tempo, your choice.

Power Cleans – Skill/Strength Plus a fast and furious AMRAP of CTB pullups, pushups and cycling power cleans. Be there.

[vc_row][vc_column][vc_column_text]Someone is turning 26 today. Show up and see what’s on the board.  You will use a pair of dumbbells and a slam ball. A

Results:

Fight Gone Bad style, but different movements and rounds. Be there.

Heavy hang squat cleans and push presses. Be there to see the details.

Reverse Rowing Helen ++

Skill work: Front squat & 1/4s WOD: Front squats & Handstand pushups. Show up to see the details, and scaling options Sneak Peek for the

Results:

Friday Black Jack. Come and take a gamble with the movements. We have our 2019 RESET Group Potluck Dinner and Workout Friday starting at 5:30pm.

“Pyramid Jackie” with a running option at the end. Be there for the GRIND. ????

Deadlifts, alternating rounds of sumo and traditional stance, all at 70%, CF Football style.

Split Jerks, heavy Plus a quick 8-10 minute conditioning workout.

[vc_row][vc_column][vc_column_text]Mondays are for Wall Ball Shots, and a few burpees and plank holds mixed in for good measure.  Be there. Sneak Peek for the Week:

Holy crap, it’s February already!!! Show up to see another grinder, ab and grip killer, with sumo deadlifts, wall ball situps, toes to bar and

Results

Strength: 1-arm Seated DB press 5-5-5-5-5 R&L Followed by a mid-week Grinder with no time cap. Be there.

Squat Cleans, working up to a heavy single or one rep max with a 4-movement complex meant to improve your form and technique while you

Work up to a 1 rep max power snatch, followed by a nasty little finisher. Show up and see what’s on the Whiteboard.

[vc_row][vc_column][vc_column_text] Overhead squats, russian twists and double unders, following an OH squat skill/strength build-up.   Sneak Peek for the week:   Tuesday: Power snatch 5-5-3-3-1-1-1

“Deck of Cards” like never before. Using a kettlebell for all but the Aces. This one will hit your posterior chain hard and crush your

Shoulder press 5-5-3-3-1-1-1 Deadlift 5-5-5-5-5

A long grinder with rowing, handstand pushups, KB swings and some ab work. Be there.

Hang power clean to 2 rep max plus a quick and nasty 7 minute-ish conditioning piece.

A typical Monday grinder with KB Goblet Squat Cleans, barbell thrusters, burpees and a whole lot if static core strength work. Be there! Sneak Peek

[vc_row][vc_column][vc_column_text]Friday Surprise. Lots of posterior chain and core accessory work, plus max effort row sprints.  Show up and see what’s on the board.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text]Fractured Grace.  Come in and see what we paired with the Clean and Jerks.[/vc_column_text][/vc_column][/vc_row]

A day to focus on upping your intensity, going fast and furious, with three short workouts with rest in between. 7-6-5 minute AMRAPS, with DB

Back squats, heavy. Be there.

Starting off the week with a nasty little stamina builder with medium weight sumo deadlifts, shoulder tap pushups and ? Be there! Tuesday: Heavy back

Results

Turkish Get-up 5-4-3-2-1 R&L Plus a Friday Surprise

DB incline bench 20-14-22-10 Followed by a nasty stamina builder

[vc_row][vc_column][vc_column_text]Strength/Skill:  Hang Power Snatch 5-5-4-4-3-3 Conditioning:  Hang power snatch and situps. Wednesday:  Strength work, Deadlifts @ approx. 70@ of 1RM[/vc_column_text][/vc_column][/vc_row]

Good luck to everyone starting our 2019 Reset today. It’s not too late to jump in. Workout: Strength: Overheads squats Conditioning: Wall ball shots and

We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. – Sunday

– We are having a “Kickoff Meeting” for our 2019 Reset Saturday 1/5 at 9:00am in the Back Room. Everyone is welcome to attend. –

[vc_row][vc_column][vc_column_text]Hang Power Clean 10-8-6-4-2-1-1-1 to 1 rep max[/vc_column_text][/vc_column][/vc_row]

Happy New Year. We are closed all day today. We resume our normal hours Wednesday morning at 5:00am. Stay tuned for the details for our

Come join us for our last workout of 2018. We have the usual morning schedule, 5:00/6:00/7:00 & 9:15am. There are no P.M. workouts today. We

[vc_row][vc_column][vc_column_text]Saturday Surprise, as usual.  Show up and se what’s on the Whiteboard. Here is an update on hours for the next few days. Sunday: No

Tabata Intervals. Show up and see the movements.

Strength Work today. Barbell shoulder press 5RM and Sumo deadlift 3RM, followed by a quick little conditioning finisher.

There are no morning classes the day after Christmas. We open at 4:30pm and resume our normal schedule. Show up and see what’s on the

5:00am, 6:00am, 7:00am and 9:15am classes only today. The doors are closed between 8:00am and 9:00am. There are no PM classes today. A reminder of

Results