Today's Workout:
A. Every 2 minutes, for 16 Minutes (8 sets) of:
Split Jerk x 1 rep

Build to today’s heavy single.

Followed by…

One set of:
Strict Press x Max Reps @ 75% of 1-RM Press

B. For time:
21 Hang Power Cleans (135/95),
21 Burpees Over Bar
100 Double-Unders
15 Hang Power Cleans (135/95),
15 Burpees Over Bar
75 Double-Unders
9 Hang Power Cleans (135/95)
9 Burpees Over Bar
50 Double Unders

C. "Optional Accessories"
For completion:
Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)
Comments

Today's Workout:
A. Every 2-minutes for 8-minutes (4 sets):
Back Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%

Every 3-minutes for 12-minutes (4 sets):
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight

B. "Fran"
21-15-9 rep rounds for time, of:
Thrusters (95/65 lbs)*
Pull-ups

*ABSOLUTELY NO DROPPING BARBELLS! Show control to the floor with the barbell or it will be a NO REP!

C. "Optional Accessories"
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Comments

Today's Workout:
A. Take 20 minutes to establish a 1-RM Clean.

(You may elect to do either a power or full – which ever allows you to lift more, but please note below next to the weight lifted whether it was a full or power clean.)

B. Three rounds for time of:
Run 400 meters
15 Toes to Bar
9 Front Squats (195/135 lbs)

Time cap: 18-minutes

C. "Optional Accessories"
Three sets of:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

followed by…

100 Hollow Body Bounces
Comments

Today's Workout:
A. 3 sets not for time, of:
Muscle-ups x 4-8 reps
Double-Unders x 40-50 reps

B. Every 2-minutes for 12-minutes (5 sets):
Pause Front Squat @ 24X1 + Front Squat

Build over the course of the five sets to your heaviest set possible within the tempo guidelines.

C. Complete as many rounds and reps as possible in 12 minutes of
24/20 Calories of Rower
16 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups*

*If proficient, you may perform these at a STRICT deficit (2-4").
Comments

Today's Workout:
IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM. We apologize for the inconvenience and will update you about the rest of classes as soon as we can.

A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, and then from 2″ below the knee)

B. 10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch (95/65 lbs)
Overhead Squat
Chest to Bar Pull-ups

*ABSOLUTELY NO DROPPING THE BARBELL. CONTROL TO THE FLOOR.

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Reverse Plank from Hands
10 L-seated Straight Leg Lifts (slow and controlled)
Comments

IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM.

We apologize for the inconvenience and will update you about the rest of classes as soon as we can.
Comments

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed
Comments

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B. For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Plank on Elbows
30 Elbow Jacks

Class Schedule during the 2016 CrossFit Games Week:
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!
Comments

Today's Workout:
A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Walking Lunges (53/35 lbs)
9 Toes to Bar
6 Strict Handstand Push-Ups

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 6-8 reps
Bent-Over Reverse DB Flyes x 20 reps
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!
Comments

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!
Comments
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