Our Next Familiarization Course starts October 16th, limited to 8 people!

Featured

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If you’re interested in CrossFit and becoming a part of our awesome community, you’ll need to take the Familiarization Course first. This 5 day course will cover all the basic movements and include several “typical” CrossFit workouts. You’ll get to meet the coaches, try some Olympic Lifts (with a PVC pipe) and learn proper form and gym safety. To see the schedule and get signed up, click here!

Wednesday, September 17

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Strength/Skill

7-10 Clean High Pulls – Pull x3, Clean x1
*Start with light weight and increase only as form allows

The focus here is on developing a more efficient pull for the clean, not trying to find a heavy max. The bar should move in a straight line (up and then back down), the bar should hit the thighs in the same spot each pull (high thigh) and the elbows will remain above the hands as you pull the bar up the chest. Reset at the bottom of each rep (no touch and go) and complete a clean on the last rep. If you are comfortable with your pull, then do a full clean otherwise do a power clean.

WOD

EMOM for 14 minutes:
Odd – 3 Front Squat
Even – 2 Clean (drop the bar in between reps)
-then-
Rest 6 minutes complete 5 rounds of:
5 Clean, 165/115lbs
4 Box Jumps, 36/30″

Tuesday, September 16

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Strength/Skill

8 minutes for Shoulder Mobility

WOD

20 minutes to find Behind-the-Neck Jerk, 1 RM
Recommended sets 3-3-3-2-2-1-1-1-1-1

Rest 4 minutes and complete 1 Tabata Round of:
(choose one) Rowing, Airdyne, DU’s, or Jump-n-Touches (8″ target, 2 hand touch)

*If you have DU’s, then allow those who don’t to have a rower or airdyne. Only use jump-n-touch as a last resort.

Thursday, September 11

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Romanian Deadlift 5×5

WOD

50 Calorie Row
50 Box Jump Overs, 24/20″
50 Deadlift, 180/120lbs
50 Wall-Ball Shots, 20/14lbs
50 Ring Dips
50 Wall-Ball Shots, 20/14lbs
50 Deadlift, 180/120lbs
50 Box Jump Overs, 24/20″
50 Calorie Row

Wednesday, September 10

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3 sets of:
15 Back Extensions
10 Box Jumps, 24/20″

Try to land on the box as extended as possible (meaning put your max effort into each jump).

WOD

800m Run
3 minutes Rest
800m Run
3 minutes Rest
800m Run
3 minutes Rest
800m Run

*Complete the following during your rest:
8-12 Strict Handstand Pushups
15-20 Good Mornings

Tuesday, September 9

 

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Strength/Skill

10 minutes for Front Squat Mobility and Thruster practice

WOD

400m Run
10 Thrusters
15 SDLHP
20 Front Squat
25 GHD Situps
50 Pushups
25 GHD Situps
20 Front Squat
15 SDLHP
10 Thrusters
400m Run

Weight – 115/75lbs

Monday, September 8

DSC_0782CrossFit Kids showing off their b-ball skills!

Strength/Skill

Every 90 seconds for 10 rounds complete

5 rounds of:
1 Muscle Snatch
2 Snatch Balance

-then-

5 rounds of:
2 Muscle Clean
3 Push Jerk

*In the “muscle” variant of the snatch and clean there is no re-bend of the hip or knee joint after reaching full extension during the pull. In other words, there is no drop to receive the weight. The focus is to generate the necessary power and momentum on the barbell during extension in order to get the weight to the final supported position. Typically, most athletes will lift much less weight compared to the power variant.

WOD

“Isabel Jumping Grace”

30 Snatch, 135/95lbs
3 Minutes Rest
3 Minute AMRAP of Box Jumps, 24/20″
3 Minutes Rest
30 Clean and Jerk, 135/95lbs

*The time cap for “Isabel” and “Grace” is 5 minutes each, so scale the weight accordingly. Record your total time and number of box jumps completed.