3.1.13

TGIF! 1.) Work up to heavy single Hang Power Clean + Jerk. 2.) Bench Press 2 x 8 @ 65% of 1-RM, 1 x AMAP @ 65% of 1-RM.

2.28.13

Your priority today: A.) Make-up: if you missed Terrible Tuesday or CFG Prep Wednesday, B.) Recovery/Met-Con work via Prowler, Rower, Running.  Get some!!!

2.27.13

Games Prep WOD (the last one before the Open!). AMRAP in 9-min: 20" Box Overs x 30 reps, Clean (any version) 165#/110# x 20 reps, Bar Muscle Up x 10 reps.

2.26.13

Tuesday Chipper: For time complete, Row 600-Meters, Run 300-Meters, 3 rds of 15 x T-2-B, 20 x Push Ups, Run 300-Meters, 3 rds of 15 x Burpees, 20 x KBS @ 35#/55#, Run 300-Meters, DONE.  Get some!!!

2.25.13

Next strength cycle starts NOW! Technical Warm-Up: Snatch Push Press + Overhead Squat + Snatch Balance. Then, 3-Position Snatch (Top Down) 10 x 3 on the minute at 60% of 1-RM.  Back Squat x 8, 8, 8 + at 65% of 1-RM.  Get some!!!

2.23.13

Open Gym 8am - 10am.  Team WOD???

2.22.13

TGIF!  Open Gym Today from 6am - 10am and 4pm - 7pm.  Test your lifts, practice a skill, try a Benchmark WOD, or create something new!  Next training cycle starts Monday the 25th so get ready :)

2.21.13

De-load week continues.  Skill work = practice rope climbs and double unders.  Then, 10-min AMRAP of 20 x Double Unders, 20 x KBS @ 35#/55#.

2.20.13

De-load week continues. Skill work = practice handstands/handstand push ups and pistols (single leg squats).  Then, "Death by 10-Meters" ... I promise you won't die.

2.19.13

De-load week continues.  Skill/mobility work = overhead squats!  Then, CrossFit for Kenya WOD (posted Saturday, February 16 by CFHQ) 12 min AMRAP of 50 air squats, 30 push ups, 15 pull ups.

2.18.13

De-Load Week!  Give your body a break from heavy lifting and focus on some skill work:  Split Jerk - 3, 2, 2, 1, 1, 1 (sub-maximal, focus on technique).  Then, conditioning: On the minute for 10-minutes perform 3 Deadlifts, 3 Hang Power Cleans, 4 Burpee Over The Bar.  Use 60% of recent 1-RM Clean.

2.16.13

Open Gym 8am - 10am.  Free Introductory Demo WOD @ 9am.

2.15.13

TGIF! Lift B-I-G!! 1.) Power Snatch or Snatch work up to 1-RM. 2.) Press 1 x AMAP @ 75% of 1-RM.

2.14.13

Happy Valentine's Day!  Option 1.) Pair up or team up (3 +) on a Rower, set the clock for 20-minutes and see how many meters you can collect as a unit; Option 2.) Pair up or team up (3 +) on a Prowler, set the clock for 20-minutes and see how many meters you can collect as a unit (record weight as well!); Option 3.) Make-up day, if you missed yesterday's 9-min AMRAP time to get it on!

2.13.13

Games Prep Day! A condensed version of CF Open WOD 12.3 offers 9-min AMRAP of 12 x Box Jumps @ 20", 9 x Push Press @ 65lbs/95lbs, 6 x Toes-2-Bar.  Get some!!!

2.12.13

"Terrible Tuesday" Fight Gone Bad Style: In this workout you move from each of five stations after a minute.  This is a five-minute round from which a one-minute break is allowed before repeating.  The clock does not reset or stop between exercises.  On call of "rotate" the athlete/s must move to next station immediately for good score.  One point is given for each rep, except on the rower where each calorie is one point.  The stations are: Row, Wall Ball, Kettlebell Swing, Burpee, Pull Up.  Get some!!!

2.11.13

Lift B-I-G!  1.) Power Clean or Squat Clean, work up to 1-RM 2.) Deadlift 1 x AMAP @ 75% of 1-RM

2.8.13

TGIF! Lift B-I-G Friday: 1.) Power Snatch 8 x 3 @ 80% of 1-RM on the minute. 2.) Bench Press 1 x AMAP @ 75% of 1-RM.  Plus some other "accessory" strength stuff ;)

2.7.13

Row, row, row your boat!  Rowing Splits: Perform 5 x 500-Meters @ 85-90% Tempo.  Rest as needed between rounds and MOBILIZE!  If you missed yesterday's 5-min AMRAP, guess what?

2.6.13

Games Prep Mode.  5-min AMRAP (as many rounds and reps of) Barbell Complex: 1 Round = 3 x Deadlift, 3 x Hang Squat Clean, 3 x Shoulder-2-Overhead/Anyway Overhead.  *Once you pick up the barbell to start the round you may NOT set it down until the round is complete!  Rx'd Weights = Women 95lbs, Men 135lbs.

2.5.13

Max rounds in 3-minutes of: 5 pull ups, 7 push ups, 9 air squats.  Rest 1-minute.  Repeat for a total of 5 cycles.  Score each cycle separately.

2.4.13

Got a case of the Monday's? Pick up something heavy! 1.) Power Clean 8 x 3 @ 80% of 1-RM on the minute. 2.) Back Squat 1 x AMAP @ 75% of 1-RM.

2.2.13

Open Gym 8am - 10am.  Free Introductory Demo Workout at 9am.  Start the weekend off right!