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

Friday Surprise, show up and see the WOD. If you missed Thursday’s back squats, you can do  them today. If you are not coming Saturday,

If you missed the 1-arm seated KB press workout yesterday, complete it prior to starting the back squats. 10-10-10-max R&L, with the first three sets

Strength: 1-arm seated KB press 10-10-10-max R&L Conditioning/Recovery: Row sprints, wall ball situps and lunging into 300m runs. Show up and see the numbers. AfterWOD:

150 KB swings, 55M/40W, for time. 30 reps of double unders every time you break. We will have our usual scaling options for double unders. 

7 rounds for time of 7 – Hang power clean 95/65 7 – Front squat 7 – Push press 14 – Box jump with three

Results:

Make-up/D’over Day We had some great WODs this week so here is your chance to do one that you missed, or redo one for a

Barbell backward lunges 5-5-5-5-5 right & left Begin with one warmup round with an empty bar, then perform five working sets, increasing weight as long

Isabel’ish. Power snatches, fairly heavy.  5 rounds for time of 6 power snatch 135/95 20 mountain jack

AMRAP in 20 minutes of 6 sumo deadlift @ 1x bodyweight 12 strict pushup 19 KB swing 65/40 Run or row 500 meters at 6:00

Turkish Get-ups 5-5-5-5-5 with 300 meter runs between rounds We had some really good WODs this week so if you missed on that you really

Rowing, crossover pushup and weighted sirup grinder.  Show up and see the numbers. Warmup: 3 rounds of 10 band shoulder rollout 10 band good morning

Deadlifts – 5 sets of 3 reps @80% of 1 rep max One minute plank hold after each round. rest as needed.

Hanging Grace, with an 800 meter option. Fast and Furious, Tuesday style. Show up and see the details.

Tabata Intervals, with 300M runs between rounds Barbell cycling hang cleans 95/65 KB goblet squat 55/40 KB swing 55/40 Double hand release pushup AfterWOD: 3

Partner Workout Results:  

[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. It’s not a D’over/Makeup day and it’s not a Friday Fun Day, but it

[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat STRENGTH CHOICE: A: Front Squat 5-5-5-5-5+5, from floor B: Overhead Squat 3-3-3-3-3+3, from floor C: Zercher squat 5-5-3-3-1-1-1 to 1 rep

Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds

Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers

AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run

If you’ve been around for a while you know what this means. Triple Zuckies. 

Show up and see what’s on the board.  Hints, it’s not a Skill, D’over or Make-up Day.  It’s a 20ish minute routine with multiple core

Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow

Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version,

Memorial Day Weekend Murph. Lots of PRs 

D’Over / Make-up Day You can choose to do any of the workouts from the past week, including Saturday’s. Memorial Day Weekend Update: Saturday: Normal

Rowing, banded scap pushup and core grinder, for 21 minutes  

Skill:  Barbell cycling hang cleans WOD: Max rep Monday, rounds of 5 chest to bar pullups 10 cycling hang cleans 95/65 15 DB goblet squat

Strength: Seated KB overhead press 10-10-10-max Recovery WOD with some choices. Mostly ab work and some short sprints. Don’t miss it.  ** Don’t forget, we

For time, plus total reps, mix and match-partition any way 180 KB swing 55/40 220 Flutter kick (4 count) 6 minutes, double unders Partition the