[vc_row][vc_column][vc_column_text]45 – power clean 135/95 15 – push press 135/95 Fast and Furious. Show ups and see the mix.[/vc_column_text][/vc_column][/vc_row]

[vc_row][vc_column][vc_column_text] 4 rounds for time of   10 Goblet lunge – forward (10 right & 10 left) 5 burpees 10 Goblet lunge – backward (10

[vc_row][vc_column][vc_column_text]Warmup: Muscle Activation, on the Whiteboard Skill: Deadlift, practice form & technique, starting @ approx. 25% of your 1RM Strength: Deadlift 3-3-3-3-3 + 3×1 You

[vc_row][vc_column][vc_column_text]Strength: Spend 15 minutes working up to a heavy power clean & push press, starting with an empty bar set of 5 reps. Conditioning 21-15-9

[vc_row][vc_column][vc_column_text]AMRAP in 15 minutes, plus finish your round, of 15 – sumo deadlift 135/95 15 – 4-count flutter kick 15 – DB floor press 30/20

Light Weight Week concludes today with two empty bar exercises and toes to bar. Show up and see the 4th movement and the numbers. With

[vc_row][vc_column][vc_column_text]Light Weight Week continues Empty bar overhead squat & 1/2s and a choice of running and rowing, for about 15 minutes.  Show up and see

[vc_row][vc_column][vc_column_text]Light Weight Week continues We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and

[vc_row][vc_column][vc_column_text]Light Weight Week We’ll be taking it a little easy this week to have a little bit of a deload, practice solid form and technique,

Fight For Life Thanks to everyone for supporting this event benefitting Team Stillman.

Skill: False grip hang, rows and pullups on rings & muscle-up transition work WOD: Rowing, ring dips, WB situps and KB swings. Show up and

Fast and furious barbell wod, 7-7-7×7, show up and see the movements.

Amrap in 21 minutes of DB push press DB pushup, strict to abmat Single unders Warmup: Mountain Jacks & Squat Therapy Show up and see

Results

[vc_row][vc_column][vc_column_text]Warmup: Squat Therapy including tempo squats and Klokov stretches Strength Workout: Squat Cleans, work up to approximately 90% of 1RM and perform 5 singles with

Turkish Get-ups 3-3-3-3-3 R&L Plus a conditioning wod to follow.

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