HOLIDAY HOURS - Please check our Facebook page for daily updates

12.19.13

CFFM Benchmark Week WOD #4
GRACE (Clean and Jerk) or ISABEL (Snatch) 30 reps for time @ 135#/95#. 10-min time cap.

12.18.13

CFFM Benchmark Week WOD #3
HELEN 3RFT Run 400m, 21 KBS @ 24k/16k, 12 Pull Ups. 15-min time cap.

12.17.13

CFFM Benchmark Week WOD #2
DIANE 21-15-9 Deadlift @ 225#/155#, HSPU. 12-min time cap.

12.16.13

Benchmark Week WOD #1
FRAN 21-15-9 Thrusters @ 95#/65#, Pull Ups. 10-min time cap.

12.15.13

OFF/Closed.  Rest up, eat clean and get plenty of mobility work done because Benchmark Week starts tomorrow!!!

12.14.13

No open gym hours today.  Rest up for Benchmark Week!  Oly lifting clinic for registered users from 8am - 10am.

12.13.13

Friday the Thirteenth!!! Strength: 1-RM Snatch or Power Snatch. Conditioning: 4 RFT of 21 x KBS @ 16k/24k, 12 x T2B, Run 300m. TGIF!!!

12.12.13

Part A.) Warm-up with "Death by 10-Meters" then, Part B.) AMRAP in 15 minutes of 7 x Hang Power Clean, 7 x Thrusters @ 65#/95#. *At the top of minutes 3, 6, 9, 12 perform 10 Burpees.  Continue where you left off, scoring total rounds and reps.  Get some!!!

12.11.13

Hump D-a-a-a-y-y-y!!! Strength: Bench Press 1-RM. Conditioning: Complete ten rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats) within a ten minute time cap.  Get some!!!

12.10.13

Partner UP! This is the partner version of CFG Open WOD 13.2. 20-minute AMRAP of: Partner A performs 5 x Shoulder-2-Overhead, Partner B performs 10 x Deadlift, Partner A performs 15 Box Jumps (one round); then Partner B performs 5 x Shoulder-2-Overhead, Partner A performs 10 x Deadlift, Partner B performs 15 Box Jumps (one round); continue alternating work for 20 minutes! Score rounds and reps.  Rx’d weights = 115#/75#, 24”/20” step ups allowed to count for box jumps.

12.9.13

Lift BIG or go home! Strength: 1-RM Clean or Power Clean. Conditioning: 10-min AMRAP of 10 Burpees, 20 DU's. Extra Strength/Mobility: Overhead Squat

12.6.13

TGIF! Strength: Reference 11.15: Press 5, 5+
Conditioning: Complete three (3) 4-minute rounds with one minute of rest between rounds: Run 300m, 15 Burpees, Max Rep Thrusters @ 65lb/95lb.  *Score lowest round of Thrusters.

12.5.13

Row, row, row your boat!  Warm-up: "The Fish Game" then, 2K TT (2000m Time Trial).  *Extra conditioning work: Row 1K @ 80%, Row 500m @ 80%. CORE: collect 100 reps total, any combination of AB-Mat Butterfly Sit-Ups, Dead-Bugs, and Toes-2-Bar.

12.4.13

Hump D-a-a-a-y-y-y!  Strength: Reference 11.22, 11.13, 11.4, 10.25: Front Squat, Beg 5 x 3 add 2-5lbs, Int/Adv 2 x 3 @ 90% of 3-RM (11.13)  Conditioning: “Randy” 75 Power Snatches @ 55#/75# for time within a 10-min time cap.

12.3.13

For QUALITY not for time or score: Complete 5rds of Handstand Hold - 30 seconds, Handstand Push Ups - Max Reps, Static Pull Up Hold - 30 seconds, Strict Pull Ups - Max Reps, Hold Top of Dip - 30 seconds, Dips - Max Reps.  Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.  Rest as needed between exercises/rounds.  Extra Conditioning:  Set a clock, complete 5 rounds of 300m Shuttle Run (6 x 50m) every 3-minutes at max effort!

12.2.13

Strength: Reference 11.20, 11.12, 11.1, 10.22, 10.14: Deadlift 1 x 5 +   Conditioning: (from CF HQ 11.28.13) 15-min AMRAP: 20 Push-Ups, 50 Air Squats.  Extra Strength: Bench Press 5, 5 +

12.1.13

Closed/OFF

11.30.13

Open gym 8am - 10am

11.29.13

Our annual post-Turkey day "Filthy Fifty" party is here!

11.28.13

Closed/OFF

11.27.13

Hump D-a-a-a-y-y-y!!! "How fit are you?" Test 2: Clean and Jerk 15 reps.  Your goal is to lift the heaviest weight possible for 15 continuous repetitions.  There is no time limit but the weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.  The score is exactly the load lifted.  *Extra work: perform a second round for 12 reps, and a third round for 9 reps, resting as needed between rounds.

11.26.13

Lets "ROWL!" time for your first Rowling lesson :)  then, 20-min AMRAP of 20 Burpees, 30 Sit Ups, 40 Air Squats, Run 300m.

11.25.13

Strength: Reference 9.30, 10.9, 10.18, 10.28, 11.6, 11.15. Back Squat 5, 5, 5 +. Conditioning: 7-min AMRAP of: (Buy-in Push Jerk x 30 reps @ 95#/135#) 10 x KBS @ 16k/24k, 10 x Push-Ups. Extra Strength: CORE

11.24.13

OFF/Closed

11.23.13

Open Gym 8am - 10am

11.22.13

TGIF! Strength: Reference 11.4, 10.16. Beg - Hang Power Snatch 5 x 3, add 2-5lbs. Int/Adv - Hang Snatch or Hang Power Snatch 1-RM. Conditioning: Prowler Races! Record fastest 100-m prowler dash. Men's Rx'd V-Sled + 90lbs, Women's Rx'd T-Sled + 90lbs.  Extra Strength: Front Squat 5 x 3.

11.21.13

Thirsty Thursday! 1.) 20-minutes: Learn and practice the Turkish Get Up (TGUP) with a dumbbell or kettlebell.  Perform 30-40 repetitions with light to moderate weight.  2.) Conditioning: 10-min AMRAP of 1 x Push Up, 1 x Box Jump (20"/24"), 2 x Push Ups, 2 x Box Jumps, 3 x Push Ups, 3 x Box Jumps, 4 x Push Ups, 4 x Box Jumps, etc ... continue adding one rep to each round for ten minutes. Score total reps.

11.20.13

Hump D-a-a-a-y-y-y!!! Strength: Bench Press Reps Test! Men choose from 225# (NFL Combine standard), 185# or 135#. Women choose from 95#, 75# or 45#. Conditioning: 8-min AMRAP of Deadlift 315#/205# x 5 reps, DU x 25 reps. Extra Conditioning: "Short Tosh"

11.19.13

Complete four (4) 4-minute rounds, with one minute of rest in-between rounds: Run 300m, 30 x KBS @ 16k/24k, max rep burpees. *Score lowest round of burpees.

11.18.13

Strength: Reference 10.02, 10.21. Beg – 5 x 3 Hang Power Clean add 2-5lbs. Int/Adv – Hang Power Clean or Hang Clean 1-RM. Conditioning: “Karen” 150 WBS @ 14#/20# for time (10-min time cap). 

11.16.13

Open Gym 8a-10a

11.15.13

TGIF! Strength: Reference 10.9, 10.28, Press 5, 5, 5+ *4th set max rep push press *5th set max rep push jerk.  Conditioning: 5-min AMRAP of *Buy-in 25 x Slam Balls, then 20 x Mountain Climbers, 10 x KBS @ 16-kilos, 24-kilos. Extra Strength: Back Squat 5, 5, 5+

11.14.13

Throwback Thursday! From 10.1.13: For time complete 21-18-15-12-9-6-3 rep rounds of walking lunges and burpees. *After odd rounds (21,15,9,3) run 300m. **After even rounds (18,12,6) perform 15 pull ups. Compare your numbers to last time!

11.13.13

Hump D-a-a-a-y-y-y!!! Strength: Front Squat. Beg 5x3 add 2-5lbs. Int/Adv 3-RM. Set a PR!!! Reference 11.4, 10.25, 10.17, 10.7. Conditioning: Complete 4 x 500m Row AFAP, resting as needed for full recovery between rounds. Focus on technique! Record fastest 500m time.

11.12.13

Complete 5 rounds:

50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps

*You can alternate hands as needed during the workout to complete total reps.

11.11.13

"Armistice" A Veteran's Day Salute WOD from WOD For Warriors hosted by CrossFit Fort Myers. The WOD:
9 minute AMRAP
100-meter sprint | 11 sit-ups | 11 air squats
100-meter sprint | 22 sit-ups | 22 air squats
100-meter sprint | 33 sit-ups | 33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection, then:

9 minute AMRAP
100-meter sprint | 11 pushups | 11 box jumps (RX 24”/20”)
100-meter sprint | 22 pushups | 22 box jumps 
100-meter sprint | 33 pushups | 33 box jumps 

*add 11 to the pushups and box jumps for each round

STRENGTH WORK: Bench Press 5, 5, 5+

11.10.13

OFF/Closed

11.9.13

Open Gym from 7am - 8am only. Olympic Lifting Clinic from 8am - 10am. Registered participants only, the class is maxed out!

11.8.13

TGIF! Strength: Reference 10.30.13., 10.21.13., 10.11.13. Overhead Squat – Beg – 5 x 3 add 2-5lbs. Int/Adv – You have 15-min to work to a 1-RM.  No racks, however you may work together as a team to assist one another loading the barbell.  Conditioning: 8-min AMRAP of 3 x Power Cleans @ 115#/185#, 20 DU.

11.7.13

Pair Up! Partner WOD 3RDS for time: 20 Burpee Over Unders, 40 Push Ups, 60 Sit Ups, Run 300m. *Pair up, partition reps as wanted. Both partners complete runs together.  Extra Conditioning: Prowler :-)

11.6.13

Hump Day!!! Strength: Reference 10.28.13., 10.18.13., 10.9.13., 9.30.13. Back Squat 5, 5, 5+.   Conditioning: 10!1 of Pull Ups, Handstand Push Ups (15-min cap).   Extra Strength – DIPS, work up to a 1-RM weighted dip (or dip progressions/variations). 

11.5.13

WOD: Within a 10-min time cap. *Run 300m, 50 x KBS @ 16k/24k. AMRAP of 7 x Push Press @ 75lb/115lb, 7 x Toes-2-Bar.  *The run and kettlebell swings are considered a buy-in.  Your score is the total number of rounds and reps completed of Push Press and Toes-2-Bar couplet.  EXTRA CONDITIONING WORK: Ascending/Descending Short-Tosh. 3-5 rounds of Run 100m, Run 200m, Run 300m, Run 200m, Run 100m. Rest 1:1.  (or Row 125m, 250m, 375m, 250m, 125m)

11.4.13

Strength: Reference 10.16.13 Beginner: Hang Power Snatch 5 x 3, add 2-5lbs. Int/Adv: Power Snatch 5 x 2 @ 90% of 1RM. Conditioning: 7-min AMRAP Ascending Ladder: 3 Front Squats (95#/135#), 3 Burpees, 6 Front Squats, 6 Burpees, 9 Front Squats, 9 Burpees, 12 Front Squats, 12 Burpees ... continue the set/rep scheme adding three (3) reps to each round until time expires.  No racks allowed.  You may squat clean your first rep.  Score total reps.

11.3.13

CLOSED/OFF

11.2.13

CLOSED/OFF

11.1.13

TGIF! Strength: Deadlift 5, 5, 5+ (Reference 10.14.13) Conditioning: *Buy-in 50 x WBS, 2 rounds of Run 300m, 15 Burpee Box Jumps.

10.31.13

Trick or Treat?!?!  "Elizabeth" For time: 21-15-9 rep rounds of Cleans @ 95#/135#, and Ring Dips.  Extra Conditioning: Row 1K TT.

10.30.13

What day is it??? Strength: Overhead Squats, reference 10.11.13. Beg 5x3 add 2-5lbs. Int/Adv 5x3@90% of 3-RM. Conditioning: 7-min AMRAP of 12 x KB SDLHP, 9 x KBS, 6 x KB Goblet Squat @ 16k/24k. Extra Skill Work: Practice Rope Climbs/Holds

10.29.13

15-min AMRAP of 5 Push Ups, 5 Pull Ups, 10 Push Ups, 10 Pull Ups, 15 Push Ups, 15 Pull Ups, Run 100m.  Extra Conditioning: Set a running clock. Every two minutes run 200m AFAP (as fast as possible). Continue as long as you can holding your pace within 4 seconds.  *Extra Strength: Make up session if you missed 10.27.13 Back Squat 5, 5, 5+

10.28.13

Strength: Press 5, 5, 5 + , drop 10% x max reps, drop 20% x max reps (Refer to 10.9.13) Conditioning: "Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups. Extra Strength: Back Squat 5, 5, 5 + (Refer to 10.18.13)

10.26.13

Open Gym 8am - 10am. Halloween Horror WOD/Party @ 6pm!

10.25.13

TGI F'N F! Strength: Front Squat, Reference 10.7.13 - Beginner 5 x 3 add 2-5lbs, Int/Adv 5 x 3 @ 90% of 3-RM. Conditioning: Within a 10-min time cap complete 30 Burpees over the bar, 30 Power Snatches @ 95#/135#, 30 Burpees over the bar. Get some!!!

10.24.13

Recovery day??? Well, kinda sorta ... Part A.) Complete "Death by 10-meters" Part B.) Complete three rounds, not for time but for quality of: Around the world (handstand progression) x 4 reps (2 clockwise/2 counter clockwise), collect 1:00 minute of L-Sit holds on parallettes (partitioned in to sets as necessary), 10 x HSPU (strict if possible, if necessary scale back to reverse wall walk x 5 reps), 10 x Pistols (5 left/5 right) or 20 x Walking Lunges.  Thank you!!!

10.23.13

Hump D-a-a-a-y-y-y-y!!! Strength: Bench Press 5, 5, 5+ Refer to 10.4 and 10.14. Conditioning: 7-min AMRAP of 10 x KBS @ 16k/24k, 10 x Box Jump @ 20"/24".  Extra Strength Work: Find your 1-Rep Max Weighted Pull Up.

10.22.13

Two-4-Tuesday: Partner Up! 6 rounds for time of: 40 Air Squats, 20 Deadlifts @ 155#/225#, 10 Toes-2-Bar, Run 300m.  Rounds 1, 3 and 5 Partner A squats while B rests; B performs deadlifts while A rests; A performs toes-2-bar while B rests; both partners complete run together. Rounds 2, 4, and 6 Partner B squats while A rests; A performs deadlifts while B rests; B performs toes-2-bar while A rests; both partners complete run together.  Mobilize your posterior chain post-WOD!!!

10.21.13

Strength: Beginner – Hang Power Clean 5 x 3 (add 2-5lbs from 10.2.13), Int/Adv – Clean or Power Clean 5 x 2 @ 90% of 1-RM from 10.2.13.  Condtioning: 5-min AMRAP of 7 Dynamic Push Ups, 7 Supine Ring Pull Ups (feet elevated)... Rest 3-minutes then... 5-min AMRAP of 7 Wall Ball Shots, 7 Burpees.  Extra Strength: Overhead Squat 5 x 3.  Get some!!!

10.19.13

LIFT UP LUKE fundraiser (online registration only) 8am - 9am. Open gym 9am - 10am.

10.18.13

TGIF! Strength: Back Squat 5, 5, 5+ (Reference 9.30.13). Conditioning: Complete 3-5 rounds, not for time of: Max Rep Slam Ball in :45 sec, 100m Prowler Push AFAP.

10.17.13

Thirsty Thursday! WOD: For time complete 500m Row, 21 Front Squats [unbroken] @ 95#/135#, Run 300m, 15 Front Squats [unbroken] @ 95#/135#, Run 600m, 9 Front Squats [unbroken] @ 95#/135#, Run 900m, 1 Front Squat @ 95#/135#. Done. *All sets of front squats must be performed unbroken [whether scaled or RX'D], every time you break from the set stop and do 10 burpees over the barbell!

10.16.13

What day is it??? Strength: Beginner - Hang Power Snatch 5 x 3; Int/Adv - Snatch or Power Snatch 1-RM. Conditioning: 10-min AMRAP of 20 x DU, 15 x KBS (16k/24k), 10 x KB Push Press (16k/24k).

10.15.13

Two For Tuesday:  You get to choose from "Cindy" 20-min AMRAP of 5 pull ups, 10 push ups, 15 air squats; or "Mary" 20-min AMRAP of 5 HSPU, 10 one legged squats alternating, 15 pull ups. *No scaling "Mary"! **Extra Conditioning Work: Sprint Intervals - OTM for 15 minutes sprint 100m.

10.14.13

Strength: Deadlift 5, 5, 5+. Conditioning: 12-min AMRAP of 30 Overhead Lunges @ 25#/45#, 20 Toes-2-Bar, 10 Burpees. Extra Strength: Bench Press 5, 5, 5+.

10.12.13

The weekend is here! Open gym from 8am - 9am then our Third Annual Barbells For Boobs Fundraiser at 9am!

10.11.13

TGIF! Strength: Overhead Squat. Beginners: 5 x 3. Int/Adv: 3-RM. Conditioning: 7-min AMRAP of 1 x Power Clean, 2 Burpees Over The Bar, 1 x Power Clean, 4 Burpees Over The Bar, 1 x Power Clean, 6 Burpees Over The Bar, 1 x Power Clean, 8 Burpees Over The Bar ... continue following this rep scheme for seven minutes, adding two burpees over the bar on each round.

10.10.13

Thursday Chipper: 1 x Run 100m, rest :30 sec, Run 200m, rest :60 sec, Run 300m, rest :90 sec, Couplet #1: 3 rounds of 15 Slam Balls, 30 Mountain Climbers. 2 x Run 100m, rest :30 sec, Run 200m, rest :60 sec, Run 300m, rest :90 sec, Couplet #2: 3 rounds of 15 Step Ups, 30 Double Unders. 3 x Run 100m, rest :30 sec, Run 200m, rest :60 sec, Run 300m. Done.

10.9.13

Hump D-a-a-a-y-y-y-y!!!! Strength: Press 5, 5, 5+. Conditioning: 15-minutes AMRAP of Run 200m, Max Rep Pull Ups. Score total pull ups. Extra Strength Work: Back Squat 5, 5, 5+ (Refer to 9.30.13)

10.8.13

Partner Up! 6 rounds. Each round is 4-minutes AMRAP of 3 x Power Snatch @ 85#/135#, 6 Push Ups, 9 Air Squats. 1-minute rest between rounds. Only one partner works at a time alternating work in the following manner: Partner A - 3 x Snatches, Partner B - 6 x Push Ups, Partner A - 9 x Air Squats (completes one round), Partner B - 3 x Snatches, Partner A - 6 x Push Ups, Partner B - 9 x Air Squats (completes two rounds) etc. Score each round separately for total rounds plus reps.

10.7.13

Strength: Front Squat: Beginner 5 x 3. Intermediate/Advanced 3-RM. Conditioning: For time, 21 KBS, 21 Burpees, 300m Sprint, 15 KBS, 15 Burpees, 200m Sprint, 9 KBS, 9 Burpees, 100m Sprint.

10.4.13

TGIF! "Lynne" Five rounds of Max Rep Body Weight Bench Press (Women use 65%) and Max Rep Pull Ups.  There is no time component to this WOD.  The weekend is here people, yea!!!

10.3.13

Part A: 7-min AMRAP of 7 x Deadlift @ 155#/225#, 7 x Box Jump @ 20"/24". Part B (sub maximal effort, focus on recovery) "Skinny Tosh" 3 rounds of Run 100m, Run 200m, Run 300m. Rest-to-Work 1:1.

10.2.13

Hump D-a-a-a-y-y-y-y!!! Strength: Beginner - Hang Power Clean 5 x 3. Intermediate/Advanced: Power Clean or Clean 1-RM.  Conditioning: For time complete 2 rds of 50 One-Count Push Ups and 25 Toes-2-Bar. *Every time you break from your set perform 20 Double Unders*

10.1.13

For time complete, 21-18-15-12-9-6-3 rep rounds of: Walking Lunges and Burpees. *After odd rounds (21/15/9/3) run 300m. *After even rounds (18/12/6) perform 15 pull ups.  Your welcome.

9.30.13

Strength: Back Squat 5, 5, 5 +. Conditioning: 10-min AMRAP of 20 KBS @ 35#/55#, Sprint 100m *Buy-in 75 WBS @ 14#/20#. Get some!!!

9.27.13

This is a WOD that everyone has done before. Think of your very (I mean VERY) first WOD with CFFM! Its time to put a score to it  TGIF people!!

9.26.13

BENCHMARK WEEK DAY FOUR! "Grace" for time complete 30 Clean and Jerks at 95lbs/135lbs. Get some!

9.25.13

BENCHMARK WEEK DAY THREE! Be ready for "Helen" or "Grace" depending on the weather it will be running or lifting! Get some!

9.24.13

BENCHMARK WEEK DAY TWO! "Diane" 21-15-9 for time of Deadlift @ 155/225#, Handstand Push Ups.

9.23.13

BENCHMARK WEEK DAY ONE! "Fran" 21-15-9 for time of 95/65lb Thrusters, Pull Ups.

9.20.13

TGIF! It is the last WOD of the quarter! Do you know what next week is??? Partner Up! Each partner does half the work: 100 Pull Ups while partner 2 holds chin over the bar; 100 Double Unders while partner 2 holds plank; 100 WBS - the ball NEVER touches the ground, if it does add 10 burpee foul!; 5 x 300m sprint relay, done!

9.19.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  REMEMBER TO RSVP FOR YOUR CLASS!!!

9.18.13

Hump D-a-a-a-a-y-y-y-y!!!  Strength: Bench Press 5, 5, 5+ refer to 7.24 and 8.12. Conditioning: 7-min AMRAP of 3 x Power Clean, 3 x Push Press @ 85#/135#. *Every time you rest with the bar on the ground stop and perform 10 push ups.

9.17.13

Tuesday Chipper "50/20". For time complete: 50 Thrusters @ 45#/75#, 20 Burpees, Run 200m, 50 KBS @ 16k/24k, 20 Burpees, Run 200m, 50 T2B, 20 Burpees, Run 200m, 50 Walking Lunges, 20 Burpees, Run 200m,  Your welcome.

9.16.13

Strength: Work up to your 1-Rep Max Hang Clean (Power or Squat).  Focus on the "Power Position"!  Refer to the videos posted on our Facebook page. Conditioning: Row 1K TT.  Your form on the Rower is just at crucial for maximizing your efforts!  We've got more videos for that too, check them out on Facebook.

9.13.13

TGIF .... wait a minute, its Friday the Thirteenth?? Lets do something special.  "The BEAR"  7 rounds (unbroken) of Power Clean, Front Squat, Push Press, Back Squat, Push Press.  Option #1: The BEAR for max weight. Option #2: The BEAR for max reps (at prescribed weights, TBA). Option #3: Complete options 1 and 2. Get after it!!!

9.12.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  Get some, Thirsty Thursday, peace out.

9.11.13

In observance of Patriot's Day we are hosting two WOD's.  The first WOD is from our friends at WOD For Warriors "Operation Vigilance" 2730-feet of rope climbs.  The second WOD is from our friends at CrossFit Football "Never Forget" 3 rounds of 9 x Power Cleans @ 225#, 11 HSPU, 100m Sprint.  We'll work together as a team to complete the work, scaling options are available.

9.10.13

For time complete: Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m, (3 rounds of: Handstand Push Ups x 10 reps and 20 x Jump Squats); Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m.

9.9.13

Strength: Deadlift (Refer to 8.21.13) 3 x 5 + at 90% of 5-RM. Conditioning: For time (within a 10-minute time cap) complete 75 Shoulder-2-Overhead/Anyway Overhead @ 75#/115#. *Every time you break from the bar sprint 100m.

9.6.13

TGIF! Strength: You have 20-minutes to work up to your heaviest 3-RM Overhead Squat (no racks) Refer to 8.19.13. Conditioning: Complete five (5) 90-second rounds, back-to-back, of AMRAP: Power Clean, Lunge Left, Lunge Right, Push Press @ 65#/95#. Your buy-in at the start of each round is ten (10) SDLHP. Get some!!!

9.5.13

Strength: Press (Refer to 8.16.13) 10, 10, 10+ at 70% of 1-RM. Conditioning: Partner Up! Two people work to complete the following 4-minutes AMRAP of Wall Ball Shots, Rest 1-minute; 4-minutes AMRAP of 200m Sprints, Rest 1-minute; 4-minutes AMRAP of Burpee Box Jumps. Partners may partition reps any way they want, and work together to complete as many reps as possible at each station.

9.4.13

Hump D-a-a-a-a-y-y-y-y-y!!! Complete the following within a 40-minute time cap: Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m, "Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups, Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m.

9.3.13

Strength: Power Snatch (Refer to 8.14.13) 5 x 3 @ 80% + 2-5lbs. Conditioning: 7-min AMRAP of 5 Thrusters @ 65#/95#, 5 Burpees Over The Bar, 5 Thrusters @ 65#/95#, Sprint 100m. Welcome back from the long weekend!

8.31.13

CROSSFIT'S MEMORIAL WOD "Hotshots 19" 6 rounds for time of 30 squats, 19 power cleans @ 135#, 7 strict pull ups, 400m run.  Doors open at 8:30am, WOD begins at 9:00am.

8.30.13

TGIF! Strength: Bench Press - 1 x 70% x Max Reps, 1 x 80% x Max Reps, 1 x 90% x Max Reps, Refer to 8.12.13.  Conditioning: "Dead Man's Row" in 12 minutes complete 2k Row + max rep deadlifts @ 275#/185# (Score = Row Time - Deadlift Reps x 5 seconds).

8.28.13

Strength: Work up to your max Clean and Jerk (1RM). This can be any combination of Power Clean + Push Jerk or Press, or Squat Clean and Split Jerk. Get after it! Conditioning: 7-min AMRAP of 2 x Clean and Jerk, 10 Push Ups, 2 x Clean and Jerk, Sprint 100m. *CNJ use 70% of 1RM. Hump Day Fun Day!

8.27.13

20-minutes AMRAP of: Max Rep Pull Ups, 10 Burpees, 15 Air Squats. *RX'D = Max rep pull up sets: once you break from the bar the set is over. Score is total number of pull ups completed. Scaled = if you are using a band or rings perform 10 strict pull ups on each round and score total rounds and reps.  Terrible Tuesday, peace out.

8.26.13

Strength: Back Squat, work up to your 10-Rep Max. Refer to 8.7.13. Conditioning: A repeat performance from 7.8.13. For time within a 10-min time cap perform 30 SDLHP @ 65#/95#, Run 300m, 20 Thrusters @ 65#/95#, Run 200m, 10 Power Snatch @ 65#/95#, Run 100m. Check your numbers and beat your previous time!

8.24.13

Open Gym 8am - 10am. Introductory Demo WOD @ 9am. Get some!!!

8.23.13

TGIF! Strength: Front Squat 3x3 @ 85% of 1-RM from 7.26.13. Conditioning: 7-min AMRAP of 5 x Push Press @ 115#/75#, 7 x Deadlift @ 115#/75#, 9 x Box Jump @ 24"/20". The weekend is here people!!!

8.22.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, Suck It.

8.21.13

Hump D-a-a-a-y-y-y-y!!! Strength: Deadlift. Refer to 8.2.13. You have 20-minutes to work up to a new 5-RM! Conditioning: Within a 10-min time cap perform: 500m Row, 40 Wall Ball Sprawls @ 20#/14#, Max Rep KBS @ 24kilos/16kilos. Score total number of Kettlebell Swings. F@#K yeah!!!

8.20.13

Tuesday Chipper! For time complete: 100 air squats, 10 pull ups, run 300m, 50 air squats, 20 pull ups, run 300m, 25 air squats, 40 pull ups, run 300m. 30-min time cap. Get some!!!

8.19.13

Strength: Overhead Squat 5 x 3 @ 80% of 3-RM from 7.31.13.  Conditioning: Complete four (4) three (3) minute rounds of : Run 200m, max rep Triple Pump Burpee.

8.16.13

TGIF! Strength: You have 20-minutes to work up to your heaviest Press (1-RM), get after it! Refer to 7.29.13. Conditioning: Partner Up! 15-min AMRAP: 1 round = Partner A performs 10 Power Cleans while Partner B holds a plank, upon completing the 10th Power Clean Partner A then holds the barbell in the rack position while Partner B performs 10 Burpees.  Switch roles and repeat for 15 minutes!

8.15.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, Suck It.

8.14.13

Strength: Power Snatch (Refer to 7.17.13) 5 x 3 @ 80% of 1-RM. Conditioning: 7-min AMRAP of 30 DU and 10 Toes-2-Bar. Hump D-a-a-a-y-y-y-y-y!!!

8.13.13

Within a 30-minute time cap complete the following: 5 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats), 20 burpee box jumps, 5 rounds of Cindy, 20 burpee box jumps, 5 rounds of Cindy, 20 burpee box jumps, *Cash out 300m run.

8.12.13

Strength: Bench Press, you have 20-minutes to work up to your 1-RM. (Reference date 7.24.13) Get after it! Conditioning: AMRAP in 12-min of 10 x 1-arm KB/DB Russian Swing Left, 10 x Walking Lunge w/KB/DB held in rack position Left, 10 x Front Squat w/KB/DB held in rack position Left, switch to Right side to complete same set/rep scheme to complete one full round.  You may set the KB/DB down as needed to rest.  16-Kilos/24-Kilos Rx'd weights. We love Mondays, right??

8.9.13

TGIF! Objective #1: "On the minute + death by..." Perform 2 Power Cleans and death by pull ups...Power Cleans use 80% of 1-RM from 7.22.13...For this workout, perform 2 Power Cleans & 1 pull up in the first minute, 2 Power Cleans & 2 pull ups the second minute, 2 Power Cleans & 3 pull ups in the third, 2 Power Cleans & 4 pull ups...and so on, until you cannot perform the number of pull ups for the given minute. Remember you have to complete 2 power cleans to buy into each round and adding one pull up each minute... *Scaling = if you cannot perform unassisted pull ups then substitute burpees for the "death by" reps.  Objective #2: Finish your week with some heavy Prowler work! 3-5 rounds of max efforts pushes, AHAP, 50-100 meters per round. (Newbies be careful of the Prowler Flu!)

8.8.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

8.7.13

Hump Dayyyyyyy! Strength: Back Squat 3 x 5 + Refer to 7.19.13. Conditioning: Row 2K TT.

8.6.13

"Tabata Something Different" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pullups, the second 8 are push ups, the third 8 intervals are air squats, and finally, the last 8 intervals are burpees. There is a one minute rest between exercises. Score LOWEST
rounds of each exercise for total.

8.5.13

Strength: Power Snatch 5 x 3 Refer to 7.17.13. Conditioning: 10-min AMRAP of 3 x Thrusters @ 65#/95#, Sprint 100m, 6 x Thrusters, Sprint 100m, 9 x Thrusters, Sprint 100m, etc .... continue working up the ladder until time expires! We love Mondays.

8.2.13

TGIF! Strength: Deadlift 5, 5, 5 + Refer to 7.15.13. Conditioning: Friday Chipper, for time complete 20 Front Squats @ 135#/95#, Sprint 200m, 30 Toes-2-Bar, Sprint 200m, 40 KBS @ 55#/35#, Sprint 200m, 50 WBS @ 20#/14#. The weekend is almost here gang!

8.1.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

7.31.13

Strength: Overhead Squat (Refer to 7.12.13) 20-minutes to work up to a 3-RM. Conditioning: 7-min AMRAP of Hang Power Cleans. Use the same weight from 7.22.13 (70%). *At the top of each minute perform 4 Burpees Over The Bar. Score total hang power cleans.

7.30.13

FOR QUALITY NOT FOR TIME, 40-min clock, perform as many rounds of the following exercises: 1.) Plank hold :30 seconds + max rep push ups 2.) Dead hang (bottom of pull up) hold :30 seconds + max rep pull ups 3.) Top of Dip hold :30 seconds + max rep dips 4.) Ten (10) Dead Bugs 5.) Handstand hold :30 seconds + max rep handstand push ups.  Get some!!!

7.29.13

Strength: Press 5, 5, 5 +. Refer to 7.10.13. Conditioning: 8-minutes AMRAP of 8 x Overhead Reverse Lunges, 8 x Lateral Plyo Skier Hops. *Left/Right = 1 rep for lunges and hops.

7.28.13

OFF/Closed

7.26.13

TGIF! Strength: You have 20-minutes to work up to your heaviest Front Squat (1-RM), get after it! Refer to 7.8.13. Conditioning: "Jackie" For time complete 1000m Row, 50 Thrusters @ 45#, 30 Pull Ups. *15-min time cap. Scale as needed.

7.25.13

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

7.24.13

Strength: Bench Press 5, 5, 5 (+) Refer to 7.5.13. Conditioning: 3 RFT (within a 10-min time cap) 40 x KBS @ 35#/55# and 60 DU.

7.23.13

Tuesday Chipper! Complete for time: 2 rounds of 25 Push Ups, 25 Air Squats, Run 200m; then 2 rounds of 25 Pull Ups, 25 Burpees, Run 200m; then 2 rounds of 25 Push Ups, 25 Air Squats, Run 200m. Scale as needed. 30-minute time cap. Get some!

7.22.13

Strength: You have 20-minutes to work up to your heaviest Power Clean (1RM), get after it! Conditioning: 7-min AMRAP of 3 Power Cleans, 10 Mountain Climbers, 6 Power Cleans, 10 Mountain Climbers, 9 Power Cleans, 10 Mountain Climbers, 12 Power Cleans.... continue following the ascending ladder of reps adding 3 Power Cleans on every round until time expires! *Use 70% of your heaviest Power Clean. **Missed reps = 5 burpee foul!!

7.20.13

Open Gym 8am - 10am. Free Introductory Demo WOD @ 9am. The weekend is here people!!!

7.19.13

TGIF! Strength: Back Squat 5, 5, 5 (+) Refer to 7.1.13. Conditioning: Complete 3 rounds for time within a 10-min time cap: 20 x Push Press @ 65#/95#, 20 x Lunge (10 L/10 R) with barbell in rack position @ 65#/95#. *Every time you set the bar down to break perform 10 Burpees. Get some!

7.18.13+

Recovery/Make-Up Day. Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility. If you missed Tuesday or Wednesday its time for a make-up session! Get some, Thirsty Thursday, peace out.

7.17.13

Strength: Power Snatch. 20-minutes to work up to a 3-RM. (Beginners focus on learning progressions) Conditioning: Complete 5 x :90-sec rounds of 20m Bear Crawl + Max Rep KBS (35#/55#). Score total KBS. Get some!!!

7.16.13

"Cindy" 20-min AMRAP of 5 pull ups, 10 push ups, 15 air squats.

7.15.13

Strength: Deadlift 5, 5, 5 (+). Conditioning: 15-min AMRAP of 20 WBS (14#/20#), Run 200m, 20 Box Jumps (20"/24").

7.13.13

Gym is closed we are heading to the beach!

7.12.13

TGIF! Strength: Overhead Squat 3, 3, 3, 3, 3. AHAP but with perfect form! Conditioning: For time complete 1000m Row, 3 rds of 25 KBS, 50 DU.

7.11.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  Get some, Thirsty Thursday, peace out.

7.10.13

Hump Day Fun! Strength: Press 5, 5, 5 +. Conditioning: 7-min AMRAP of Deadlift 7 reps @ 155#/225#, 7 Hand Release Burpee Over The Bar. Get some!!!

7.9.13

WOD "Angie" For QUALITY reps within a 30-minute time cap: 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Air Squats.

7.8.13

Strength: Front Squat 5 x 3, AHAP. WOD: For time (within a 10-min time cap) 30 SDLHP @ 65#/95#, Run 300m, 20 Thrusters @ 65#/95#, Run 200m, 10 Power Snatches @ 65#/95#, Run 100m.

7.7.13

OFF/Closed

7.6.13

Special WOD CrossFit Hope For Cures.  Doors open at 7:30am, we'll start promptly with the first heat at 8:00am.  No open gym today!

7.5.13

TGIF! Strength: Bench Press 5, 5, 5 +. Conditioning: Rowing Intervals, Complete a total of four (4) 500m sprint intervals at max effort.  Record weight and reps on bench press, and fastest 500m.

7.4.13

The gym is closed with the exception of our special team WOD at 8am.  Four person teams: two guys, two girls ... show up ready to work at 8am!

7.3.13

Strength: 5 x 3-Position Power Clean, Bottom-Up, AHAP.  Conditioning: 7-min AMRAP of 3 Push Press @ 65#/95#, 3 Burpees, 6 Push Press, 6 Burpees, 9 Push Press, 9 Burpees, etc.

7.2.13

"BARBARA" 5rds for QUALITY not for time of: 20 pull ups, 30 push ups, 40 sit ups, 50 air squats.  Rest 3-min between rounds.

7.1.13

Strength: Back Squat 5, 5, 5 +. Conditioning: 10-min AMRAP of 20 KBS @ 35#/55#, Sprint 100m *Buy-in 75 WBS @ 14#/20#. Get some!!!

6.28.13

TGIF! Strength: Front Squat, take 20-minutes to work up to a heavy single, double or triple (out of the rack).  Conditioning: Open Gym Week!

6.27.13

Strength: Deadlift 3 x 5 (+) @ 75% of 1-RM tested on 6.11.13.  Conditioning: Open Gym Week!

6.26.13

Strength: Bench Press 3 x 5 (+) Use 75% of 1-RM from 6.12.13. Conditioning: Open Gym Week/Specialty Clinics - work on your weak areas!

6.25.13

Strength: Overhead Squat, take 20-minutes to work up to a heavy single, double or triple.  Conditioning: Open Gym Week/Specialty Clinics - work on your weak areas!

6.24.13

Strength: Clean (Power or Squat) 7 x 1 @ 90-95% of recent 1-RM (refer to 6.6.13) Conditioning: Open Gym Week/Make Up Sessions for Benchmarks!

6.21.13

TGIF! BENCHMARK WEEK CONCLUDES WITH "NASTY GIRLS" three rounds for time of 50 air squats, 7 muscle ups, 10 hang power cleans @ 95/135#.  If you missed any of the benchmark WOD's from earlier in the week you can use today as a make-up session (Fran/Diane/Helen/Grace).  Beginners WOD "Skinny Kelly": three rounds of 300m run, 20 box jumps, 20 wall ball shots.

6.20.13

BENCHMARK WEEK CONTINUES, DAY FOUR: "ISABEL" or "GRACE" (lifters choice) 30 reps, ground-to-overhead 95#/135#. Scale accordingly. 10-minute time cap.  Beginners WOD: "Annie" 50-40-30-20-10 rep rounds for time of Double Unders or Single Unders and Sit Ups.  Get some!

6.19.13

BENCHMARK WEEK CONTINUES, DAY THREE: "HELEN" 3 rounds for time of Run 400-m, 21 KBS @ 35/55, 12 Pull Ups.  Scale accordingly.  20-minute time cap.

6.18.13

BENCHMARK WEEK CONTINUES, DAY TWO: "DIANE" 21-15-9 rep rounds for time of Deadlift (225#/155#), and Handstand Push Ups. Scale accordingly. 15-min Time Cap.

6.17.13

BENCHMARK WEEK WOD #1) Fran 21-15-9 rep rounds for time of Thrusters (65#/95#) and Pull Ups. Scale accordingly. 10-minute time cap!

6.15.13

Open Gym 8am - 10am.

6.14.13

TGIF! Advanced/Intermediate "Klepto" 4 rounds for time of 27 box jumps (20"/24"), 20 burpees, 11 squat cleans (100#/145#). *Pair up, one person works while the other rests. Beginners "Loredo" 6 rounds for time of 24 air squats, 24 push ups, 24 walking lunge steps, 400-meter run (scale as needed!).  Get some!

6.13.13

Active Recovery/Make-Up Thursday.  If you hammered out all of your 1-RM's this week then focus on active recovery/mobility/skill practice and prepare for Friday!  If you missed any lifts/WOD's today is the day to make them up.  FYI, Benchmark Week is right around the corner!

6.12.13

Wacky Wednesday! Advanced/Intermediate: 1-RM Testing, BENCH PRESS! Beginner: WOD, Wall Ball Shot/Burpee Ladder x 3's. AMRAP in 10-min of 3 WBS, 3 Burpees, 6 WBS, 6 Burpees, 9 WBS, 9 Burpees, 12 WBS, 12 Burpees, etc, etc .... *Advanced/Intermediate perform WOD after 1-RM testing.

6.11.13

Advanced/Intermediate: 1-RM Testing, DEADLIFT.  Beginner: WOD, AMRAP in 15-min of: 500m Row, 30 Front Squats, 15 Pull Ups.  *Advanced/Intermediate: focus on mobility/recovery.  We have more 1-RM testing tomorrow!

6.10.13

Manic Monday Action. Advanced/Intermediate:1-RM Testing, PRESS. Beginner: WOD For time complete 21-18-15-12-9-6-3 rep rounds of SDLHP/Push Press @ 55#/75#. *Advanced/Intermediate perform WOD after 1-RM testing!

6.7.13

TGIF! Advanced: 1-RM Testing, Back Squat. Intermediate/Beginner: Friday Chipper - 50 DU, 40 T2B, 30 Shoulder-2-OH, 20 Front Squats, Row 500-Meters.

6.6.13

Advanced: 1-Rep Max Testing! Power Clean. Intermediate: Practice to get better! 3-Position Power Clean Complex. Beginners: We have a special WOD just for you! (PS, it is almost Friday!!!) Don't forget about the beach WOD this Saturday morning @ 8am.  Check our Facebook Page for details.

6.5.13

1.) If you completed Monday and Tuesday then use today for ACTIVE recovery (Run/Row/Prowler) AND Mobilize/Smash your tight bits for optimum performance Thursday! (Heavy lifting required) 2.) If you missed Monday/Tuesday you can use today for make up.  Don't miss any WOD's!

6.4.13

Strength: Bench Press 1 x AMAP @ 90% (Refer to 5.28.13). Conditioning: OTM x 10-minutes. ODD's 15 x KBS, EVEN's 15 x Burpees.

6.3.13

Strength: Deadlift 1 x AMAP @ 90% (Refer to 5.24.13) Conditioning: Running Cindy 20-min AMRAP of 5 Pull ups, 10 Push ups, 15 Air squats, 300-Meter Run @ 5:00, 10:00, and 15:00 minutes.  Make sure your rest, recovery and nutrition are dialed in this week, 1-RM's are fast approaching!

6.1.13

Open Gym 8am - 10am.  Free Introductory Demo WOD @ 9am.  The weekend is here!!!

5.31.13

TGIF! Strength: Press, 1 x AMAP @ 90% All Out Effort! Conditioning: For time: 100 Burpees, EMOTM perform 3 Thrusters @ 65lbs/100lbs. Get some!!!

5.30.13

Strength: Back Squat 1 x AMAP @ 90% All out effort! Conditioning: Double Helen 6 RFT of Run 400M,
21 x KBS, 12 x Pull Ups

5.29.13

Wacky Wednesday! 10min AMRAP of: 3 x Deadlift, 3 x Hang Power Clean, 3 x Front Squat, 3 x Shoulder2Overhead/Anyway Overhead, 6 x Burpee Over The Barbell. Rx'd @ 95lbs/135lbs (Rx'd ++ 110lbs/165lbs for the Heavy Hitters!)

5.28.13

Strength: Bench Press 2 x 3 @ 82.5%, 1 x AMAP @ 82.5%. Conditioning: 1K Row TT

5.27.13

Off/Closed.

5.24.13

TGIF!!! Strength: Deadlift 2 x 3 @ 82.5%, 1 x AMAP @ 82.5%. Conditioning: Friday Chipper: For time complete Run 300-Meters, 30 Thrusters w/empty bar, 15 Burpees, Run 300-Meters, 40 KBS @ 35/55#, 20 Burpees, Run 300-Meters, 60 WBS @ 14/20#, 30 Burpees: TIME!

5.23.13

Strength: Press 2 x 3 @ 82.5%, 1 x AMAP @ 82.5% (Refer to 5.14.13) Conditioning: Complete three 3-min rounds of 3 x Rope Climbs followed by max calorie row.  Score total calories rowed.  Lovely.

5.22.13

Recovery: 3 Rounds (not for time, at 75% effort) of Row 400-Meters, Prowler Push 100-Meters (light to moderate weight).  Skill: Beginners work handstand holds.  Intermediate/Advanced work Skin-the-cats.  Have FUN and mobilize!!! Oh, and if you missed the DU's and Sit-Ups, guess what???

5.21.13

Strength: Back Squat 2 x 3 @ 82.5%, 1 x AMAP @ 82.5% (Refer to 5.13.13) Conditioning: "Backwards Annie" Within a 15-min time cap complete 50 DU, 10 Situps, 40 DU, 20 Situps, 30 DU, 30 Situps, 20 DU, 40 Situps, 10 DU, 50 Situps.  Bring a "butt-pad" or extra large sweat towel ;)

5.20.13

WOD = "The Bear" complete 5 rds of the following : 1 RD = 7 cycles of Power Clean, Front Squat, Push Press, Back Squat, Push Press.  Once you pick up the bar you may not set it down.  Touch and go reps ONLY.  Front squat/Push press may be combined to Thruster.  Back squat/Push press may be combined to Thruster.  Start light and add weight each cycle through to record heaviest weight possible.  Rest as needed between rounds.  Get some!!!

5.18.13

Open Gym 8am - 10am

5.17.13

TGIF! Strength: Bench Press 3 x 3 @ 75%, 1 x AMAP @ 75%. Conditioning: Partner WOD! Pair up, perform the following: 3 RFT of Partner A performs the following sequence while Partner B holds a plank: 7 x Burpees, 7 x Power Cleans, 7 x Thrusters, partners switch roles Partner A holds a plank while Partner B performs the sequence of movements, then both partners perform 21 pull ups each, alternating work, reps partitioned as needed, *Cash-out 300-M run. Time cap 20-minutes.

5.16.13

Strength: Deadlift 3 x 3 @ 75%, 1 x AMAP @ 75%.  Conditioning: 15-min AMRAP of 30 box jumps @ 20"/24", Sprint 300-Meters, 30 Hand Release Push Ups, Sprint 300-Meters.

5.15.13

1.) Make-up day, if you missed Row/KBS/DU make it up! 2.) Recovery work: partner prowler push/pull and 3.) Practice Barbell Turkish Get-Up

5.14.13

Conditioning: For time complete 500-Meter Row (buy-in) then 3 rds of 25 x KBS @ 35#/55#, and 50 x D/U within a 15-min time cap. Strength (post-conditioning) Press 3 x 3 @ 75%, 1 x AMAP @ 75%.

5.13.13

The final wave of your current strength cycle starts today! Strength: Back Squat 3 x 3 @ 75%, 1 x AMAP @ 75%.  Conditioning: For time complete Burpees 10!1, After odd # rounds 40-ft walking lunges, After even # rounds sprint 200Meters.

5.12.13

OFF/Closed

5.11.13

The gym is closed and we are headed to the beach for a WOD!

5.10.13

TGIF! In honor of the 2013 CF Games Regionals we are offering you ... "Jackie" For time: Row 1000M, 50 Thrusters @ 45#, 30 Pull Ups.  Don't forget the gym is closed Saturday, and we are heading to FMB!!!

5.9.13

"Death by Cleans"  Men Rx'd 165#, Women Rx'd 110#.  Squat Cleans or Power Cleans permitted.  Set the clock, at the top of the first minute perform one clean, at the top of the second minute perform two cleans, at the top of the third minute perform three cleans, continue this sequence until you can no longer complete the required amount of reps for that minute.  Get some!!!

5.8.13

1.) If you missed Tuesday's Partner WOD, find a buddy and knock it out! 2.) Priority on mobilization, then 3.) Skill work: PISTOLS, 4.) Recovery work: Walk the Prowler (light) for a total of 400-Meters and/or collect 200-Meters in Tire Flips (light)

5.7.13

Strength: Bench Press 1 x AMAP @ 85% of 1-RM. Conditioning: 2-partner Teams to complete the following for time: Partner A - Run 200-M, Partner B - Row 400-M, Partner A - Run 200-M, Partner B - 20 x Burpee Box Jumps, Partner A - 20 x Burpee Box Jumps, Partner B - 40 x Wall Ball Shots, Partner A - 40 x Wall Ball Shots, Partner B - 60 x Russian KBS, Partner A - 60 x Russian KBS, Partner B - Run 200-M, Partner A - Run 200-M, Done!

5.6.13

Strength: Deadlift 1 x AMAP @ 85% of 1-RM. Conditioning: AMRAP in 15-min of 5 Pull Ups, 10 Push Ups, 15 Air Squats, 10 Pull Ups, 20 Push Ups, 30 Air Squats, 20 Pull Ups, 40 Push Ups, 60 Air Squats, 40 Pull Ups, 80 Push Ups, 120 Air Squats ... continue following this sequence of repetitions until time expires.  Score total reps.  Monday ROCKS!!!

5.5.13

OFF/Closed

5.4.13

Open Gym 8am - 10am. Free Introductory Demo WOD at 9am.  The weekend is here folks!!!

5.3.13

TGIF! Strength: Press 1 x AMAP @ 85% of 1-RM. Conditioning: Option A.) For time 12-9-6 Snatch @ 95#/135#, Ring Dips. Option B.) For time 9-6-3 Snatch @ 105#/155#, Muscle Ups.  *Whether you choose Option A or B it must be completed within a 7-min time cap! (power, squat or split snatch allowed)

5.2.13

Strength: Back Squat 1 x AMAP @ 85% of 1-RM. Conditioning: Complete the following for time (within a 10-min time cap) 10 x KBS , 5 x 10-yd shuttle , 15 x KBS , 4 x 10-yd shuttle , 20 x KBS , 3 x 10-yd shuttle , 25 x KBS , 2 x 10-yd shuttle , 30 x KBS , 1 x 10-yd shuttle , *Cash-Out: 30 x Burpees.  Rx'd 35#/55#.

5.1.13

1.) If you missed the Clean and Jerk WOD guess what? You get to make it up today! 2.) If you survived the Clean and Jerk WOD then we want you to focus on recovery/mobility: 2.) Short "Tosh" on the run or C2 Rower or Prowler and 3.) 20-minutes skill practice of your choice!

4.30.13

Imagine this: you are given a barbell loaded with 155# for men, and 100# for women; you have 30 reps of Clean and Jerks to perform (this is usually referred to as Grace) however there is a stipulation. All reps must be unbroken, touch-and-go.  You are allowed to rest with the bar in the rack position or hang position, but as soon as you drop the barbell or rest the bar on the floor it constitutes a penalty.  The penalty is = Run 100-Meters.  Sound like fun?  The workout is performed FOR TIME within an 8-minute time cap.  Post time to complete the 30 reps or total number of reps completed within the time cap.  Get some!!!

4.29.13

Strength: Bench Press 2 x 5 @ 77.5%, 1 x AMAP @ 77.5%. Conditioning: Death by Toes-2-Bar with a Burpee buy in on every round. This Death by WOD is performed on the minute. At the top of each minute perform four burpees, then add one Toes-2-Bar every minute:  Minute one = 4 x Burpees, 1 x T2B, Minute two = 4 x Burpees, 2 x T2B, Minute three = 4 x Burpees, 3 x T2B, etc. Continue adding one toes to bar every minute until you can no longer complete the required reps for that given round or until you die :)

4.27.13

Open Gym 8am - 10am. Free Intro Demo WOD @ 9am.  Get some!!

4.26.13

TGIF! Strength/Conditioning Combo:

Round 1.) AMRAP in 4-minutes of

*Buy-in: 5 x Deadlift @ 77.5% 1-RM,

5 x Pull-Ups,

10 x Push-Ups,

15 x Air Squats. (

*Rest as needed between rds)

Round 2.) Repeat Round 1. (

*Rest as needed between rds)

Round 3.) AMRAP in 4-minutes of

5 x Deadlift @ 77.5% 1-RM,

5 x Pull-Ups,

10 x Push-Ups,

15 x Air Squats.

4.25.13

Conditioning:

For time complete

50 x Double Unders,

Run 150-Meters,

50 x KBS @ 35#/55#,

Run 150-Meters,

50 x WBS @ 14#/20#,

50 x Double Unders.

Strength: Press 2 x 5 @ 77.5% of 1-RM, 1 x AMAP @ 77.5% of 1-RM.

4.24.13

Wacky Wednesday! Part I: Warm-Up and Test Max Height Box Jump! Part II: 500-Meter Row Time Trial. Part III: Mobilize your sore/tight bits!! Record tallest box jump and fastest 500-M Row.

4.23.13

Strength: Back Squat 2 x 5 @ 77.5% of 1-RM. 1 x AMAP @ 77.5% of 1-RM. Refer to 4.15.13. Conditioning: Tag You're It! Partner up for this one. 10-min AMRAP.  Partner #1 runs 200-Meters, Performs 5 Burpees, Partner #2 runs 200-Meters, Performs 10 Burpees, Partner #1 runs 200-Meters, Performs 15 Burpees, Partners continue alternating rounds, tagging out and adding 5 burpees to every round.  Score total number of burpees completed between the two within the 10-min time cap.

4.22.13

Monday = Power! Power Clean Cluster Sets: 3-5 x 4,3,2,1.  Warm up and build to 70% of 1-RM for first cluster set.  Reps are touch-and-go (TNG) perform 4 reps then rest :20 seconds, perform 3 reps then rest :20 seconds, perform 2 reps then rest :20 seconds, perform one rep to finish cluster set.  Rest 3-5 minutes between sets.  Try to increase weight on each set building to heaviest weight possible on last cluster.  Record heaviest weight used.  FYI, this is harder than it looks :)  Accessory strength work will be posted on white board.

4.19.13

TGIF! Strength: Bench Press 2 x 5 @ 70% 1-RM, 1 x AMAP @ 70% 1-RM. Conditioning: For time complete Run 300-Meters, 50 Air Squats, 10 Pull Ups, Run 300-Meters, 35 Air Squats, 20 Pull Ups, Run 300-Meters, 20 Air Squats, 30 Pull Ups - Done!

4.18.13

Strength: Deadlift 2 x 5 @ 70% 1-RM, 1 x AMAP @ 70% 1-RM. Conditioning: 7-min AMRAP of 7 Burpee Box Jumps (20"/24"), and 7 Toes-2-Bar.

4.17.13

Skill Work: 20-min Practicing Rope Climbs.  Then... Conditioning: 60-yard Pro Long Shuttle for best time.  From the starting line the athlete runs 5-yds straight ahead and back to the start, then 10-yds straight ahead and back to the start, then 15-yds straight ahead and back to the start for a total of 60-yards.  Record best time out of five (5) attempts.

4.16.13

Strength: Press 2 x 5 @ 70% of 1-RM, 1 x AMAP @ 70% of 1-RM. Conditioning: 5 rds of 1-minute on, 1-minute off 30 Kettlebell Swings @ 35#/55#. *You have 1-minute to perform 30 Kettlebell Swings, if you do not finish the swings count a penalty.  Penalty = 500-Meter Row.

4.15.13

New strength cycle starts today! Strength: Back Squat 2 x 5 @ 70% of 1-RM. 1 x AMAP @ 70% of 1-RM. Conditioning: Within a 6-minute time cap complete 15-12-9 rep rounds of Clapping Push Ups and Power Clean @ 95#/135#.

4.12.13

TGIF! For time complete: 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Jerks, 20 Front Squats, 20 Power Snatches.  Rx'd weights = 65#/95#.  You must complete four burpees at the start of every minute before moving on to the barbell work.  You are allowed to move to the next barbell skill once you have completed the 20 reps.  There is a 15-minute time cap.

4.11.13

Prowler Races: Today we are looking for the fastest male and female recorded times for a 100-Meter Prowler "Dash".  Men's RX'D weights 180# + big sled, Women's RX'D weights 115# + small sled.  The rules are simple: you have three attempts to set your best time, rest as needed between attempts, scale weights if necessary, 50-Meters running North on high bars then 50-Meters running South on low bars.

4.10.13

USCG: Partner Up! 20-min AMRAP of: 1 Rd = 10 Power Cleans, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Power Cleans, holding the last rep in the rack position then Partner two performs 10 Burpees. Partner one drops the bar and sprints the 100-Meters then partners switch roles and Partner two performs the next set of Power Cleans to begin the next round.  Guys use 135lbs, Girls use 95lbs, scale as needed.

4.9.13

Ascending Helen: For time complete: Run 200-Meters, 12 x KBS @ 35/55, 9 x Pull-Ups, Run 400-Meters, 21 x KBS @ 35/55, 12 x Pull-Ups, Run 600-Meters, 30 x KBS @ 35/55, 15 x Pull-Ups.

4.8.13

Diane Ladder: 7-minutes AMRAP of 3 Deadlifts @ 155/225, 3 HSPU, 6 Deadlifts @ 155/225, 6 HSPU, 9 Deadlifts @ 155/225, 9 HSPU,12 Deadlifts @ 155/225, 12 HSPU, 15 Deadlifts @ 155/225, 15 HSPU, continue following this rep scheme until time expires. Score total reps.

4.7.13

Closed/OFF

4.6.13

Last chance for 13.5 @ 8am!  Open gym 8am - 10am.  Free introductory Demo WOD at 9am.  Get some!!

4.4.13

CFG Open WOD 13.5: AMRAP in 4 minutes of 15 Thrusters , 15 Pull Ups.  65#/95# Rx'd weights.  If 90 reps is completed in under 4-minutes the time cap is extended to 8 minutes.  If 180 reps is completed in under 8-minutes the time cap is extended to 12 minutes, etc, etc.

4.3.13

Complete the following NOT for time but for QUALITY of reps: 30 reverse wall climb with push up, 40 Turkish get up, 50 dead bugs, Row 1000-Meters.  This workout can be broken into any number of sets and reps, with the exception of the row (performed at a recovery pace).

4.2.13

Tuesday = Conditioning + Strength! 1.) AMRAP in 7-minutes of 7 Burpees, 7 SDLHP @ 65#/95#, 7 Push Press @ 65#/95#.  2.) Deadlift 1 x AMAP @ 80% of 1-RM.  Get some!!

4.1.13

Monday = Strength! Last week of our strength cycle for the quarter. 1.) Jerk Balance, 5 x 2 (refer to 3.18.13), 2.) Hang Clean + Clean + Jerk on the minute for 8-minutes @ 65% 1-RM, 3.) Work up to heavy single Snatch.

3.31.13

Off/Closed - Happy Easter!

3.30.13

Last chance to make-up CFG Open WOD 13.4 @ 8am ONLY!  Open Gym from 8am - 10am.  Free introductory demo workout @ 9am.

3.29.13

CFG Open WOD 13.4: 7-min AMRAP of Clean and Jerk, 3 reps, Toes To Bar, 3 reps, Clean and Jerk, 6 reps, Toes To Bar,6 reps,Clean and Jerk, 9 reps, Toes To Bar, 9 reps,Clean and Jerk, 12 reps, Toes To Bar, 12 reps, this is a timed workout. If you complete the round of 12 reps continue to 15's, then 18's, then 21's, etc.   Rx'd weights: women 95#, men 135#.  *Alternate WOD if you completed 13.4 yesterday: For time complete Bench Press 21 reps AHAP, Prowler Push 100-M, Bench Press 15 reps AHAP, Prowler Push 50-M, Bench Press 9 reps AHAP, Prowler Push 25-M.

3.28.13

CFG Open WOD 13.4: 7-min AMRAP of Clean and Jerk, 3 reps, Toes To Bar, 3 reps, Clean and Jerk, 6 reps, Toes To Bar,6 reps,Clean and Jerk, 9 reps, Toes To Bar, 9 reps,Clean and Jerk, 12 reps, Toes To Bar, 12 reps, this is a timed workout. If you complete the round of 12 reps continue to 15's, then 18's, then 21's, etc.   Rx'd weights: women 95#, men 135#.

3.27.13

Wacky Wednesday!  Time for a Team WOD we think??  Mother nature might be freezing us outside, but we'll have fun inside!!

3.26.13

Conditioning + Strength! 1.) Complete for time: Row 600-Meters, 50 KBS 35#/55#, 40 Walking Lunges, 30 Burpees, Sprint 300-Meters.  2.) Back Squat 1 x AMAP @ 80% of 1-RM.  Two for Tuesday Madness, get some!!

3.25.13

Monday = Strength! 1.) Snatch Push Press + Overhead Squat + Snatch Balance (5 x 2). 2.) 3-Position Snatch Top-Down, on the minute for 8-minutes @ 65% of 1-RM. 3.) Work up to heavy single Clean and Jerk.

3.23.13

Doors open at 8am.  Make-up for Open WOD 13.3 and open gym from 8am - 10am.  Get some!!!

3.22.13

TGIF!!! CFG Open WOD 13.3: 12-min AMRAP of 150 WBS @ 14#/20#, 90 D/U, 30 Muscle Ups.  Alternate WOD from CrossFit Football: On the minute for 12-minutes perform 2 x Hang Power Clean (AHAP) + max rep pullups.  Record weight used and total pullups.

3.21.13

CrossFit Open WOD 13.3 - 12-min AMRAP of 150 WBS @ 14#/20#, 90 Double Unders, 30 Muscle Ups.

3.20.13

Did you complete Tuesday's 12-min conditioning piece? No = make-up day! Yes = Partner Met-Con Challenge!  Pair up to complete AMMAP (as many meters as possible) on the C2 Rower in 15-minutes; or AMMAP/AHAP (as many meters/as heavy as possible) on the Prowler in 15-minutes. Get some!!!

3.19.13

Two for Tuesday, Conditioning + Strength! 1.) AMRAP in 12-minutes of 4 x Shoulder Press, 8 x SDLHP, 12 x Front Squat @ 55#/75#. 2.) Deadlift 2 x 8 @ 72.5% of 1-RM, 1 x AMAP @ 72.5% of 1-RM.

3.18.13

Monday = Strength! 1.) Jerk Balance 5 x 2 (compare to 3.4.13), 2.) Hang clean + Clean + Jerk @ 62.5% of 1-RM Clean, on the minute x 9-minutes, 3.) Work up to heavy single Power Snatch.

3.15.13

TGIF! CFG Open WOD 13.2: 10-min AMRAP of 5 x shoulder to overhead (75/115), 10 x deadlift (75/115), 15 x box jumps 20"/24".  If you completed 13.2 on Thursday you have other workout options so come in!!!

3.14.13

CFG Open WOD 13.2: 10-min AMRAP of 5 x shoulder to overhead (75/115), 10 x deadlift (75/115), 15 x box jumps 20"/24"

3.13.13

Wednesday = Conditioning. First, Row a 1-K Time Trial, then push the Prowler until you are only slightly nauseated ;)

3.12.13

Two-For-Tuesday, Conditioning + Strength: 1.) 10-min AMRAP of 6 x standing broad jump, 10 x push ups, 20 x double unders 2.) Back Squat 2 x 8 @ 72.5% of 1-RM, 1 x AMAP @ 72.5% of 1-RM.

3.11.13

Monday = Strength! 1.) Snatch Push Press + Overhead Squat + Snatch Balance, 5 x 2 (Refer to 2.25.13) , 2.) 3-Position Snatch Top Down, on the minute for 9-minutes at 62.5% of 1-RM Snatch , 3.) Work up to heavy single of Power Clean + Jerk.

3.10.13

Closed/OFF

3.9.13

Open Gym 8am - 10am.  CFG Open WOD 13.1 @ 8am ONLY!  If you need a judge/score validation you need to be ready to wod at 8am.  Free Introductory Demo WOD @ 9am.

3.8.13

CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible
*If you completed CFG Open WOD 13.1 yesterday then you have extra strength work to perform! Everyone else, get your game face on!!

3.7.13

CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

3.6.13

Part I: from CrossFit Football: 6 rds for time of 53-yard Farmer's Walk AHAP, Sprint 1/2 Gasser (106-yds). *AHAP = As heavy as possible.  Part II: Push/Pull Prowler or make up yesterday's 8-min AMRAP! Don't forget the first Open WOD is presented tonight @ 8pm.  We are watching it live at the gym!

3.5.13

Tuesday = Conditioning + Strength! 1.) 8-min AMRAP of Russian KBS x 15, Goblet Squat x 10, Clapping Push-Up x 5. 2.) Deadlift 2 x 8 @ 65% of 1-RM, 1 x AMAP @ 65% of 1-RM.

3.4.13

Monday = Strength! 1.) Jerk Balance: 5 x 2 (1 x front rack, 1 x behind neck). 2.) 2-Position Clean + Jerk, 10 x 3 on the minute @ 60% of 1-RM Clean. 3.) Work up to heavy single Hang Power Snatch.

3.3.13

Sunday Closed/OFF

3.2.13

Open Gym 8am - 10am.  Team WOD @ 8:30am!  CrossFit Kids Open House/Party @ 12pm!

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!

2.1.13

TGIF! 1. Power Snatch 9 x 3 @ 75% of 1-RM on the minute. 2.) Press 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM. Get some!!! Have you registered for the CrossFit Games Open? Make it a point to do so this weekend and join team CrossFit Fort Myers!

1.31.13

IF you missed Terrible Tuesday make it up!  Otherwise look to perform 10 x 100-meter repeats AFAP, rest as needed between rounds, OR 10 x 50-meter Prowler repeats AFAP.  Skills practice is encouraged!!  Did you sign up for the Muscle Up clinic tonight??

1.30.13

Games Prep Mode: 8-min Time Cap: Row 500-Meters, 75 Wall Ball Shots @ 20#/14#, AMRAP of Clean N Jerk @ 155lbs/105lbs.  Wall Ball Shots are set to 10-ft.  "Clean N Jerk" can be any combination of the following movements: Power Clean, Squat Clean, Press, Push Press, Push Jerk, Jerk.  The row is the buy-in, score total reps of WBS and Clean N Jerk.

1.29.13

5 RFT of: Run 300-Meters, *Rds 1, 3 & 5 perform 21 x KBS @ 55#/35#, *Rds 2 & 4 perform 21 x Burpees, 12 x Pull Ups.

1.28.13

The prescription for dealing with "Monday" : Heavy Lifting! 1.) Power Clean 9 x 3 @ 75% of 1-RM on the minute. 2.) Deadlift 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM.

1.26.13

Open Gym 8am - 10am.  Rowing Clinic w/Coach-B at 8am!  Come and get some weekend warriors!!

1.25.13

TGIF! Friday's are meant for lifting ... 'nuff said! 1.) Power Snatch 9 x 3 @ 70% of 1-RM on the minute. 2.) Bench Press 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5% of 1-RM.

1.24.13

If you missed CFG Open WOD 11.1 then its time for a make-up session!  Otherwise, go push the Prowler!!

1.23.13

Games Simulation Day: CrossFit Games Open WOD 11.1: Complete as many rounds and reps as possible of 30 Double Unders and 15 Power Snatches (ground to overhead/anyway) @ 55#/75#.  Get some!!!

1.22.13

TABATA TUESDAY: Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest at each of the following stations: Burpees, Sit-Ups, Push-Ups, Air Squats.  Score LOWEST rounds of each station.  1-min rest between stations.  Get some!!!

1.21.13

It's Monday, time to LIFT! 1.) Power Clean 9 x 3 @ 70% of 1-RM on the minute. 2.) Back Squat 2 x 10 @ 67.5% of 1-RM, 1 x AMAP @ 67.5%.  *Compare to Monday, January 7th.

1.19.13

Open gym 8am - 10am with Coach MK.  Kettlebell clinic @ 9am!

1.18.13

TGIF! Power Snatch 12 x 3 @ 65% of 1-RM on the minute.  Then, Press 2 x 10 @ 60% of 1-RM, 1 x AMAP @ 60% of 1-RM.

1.17.13

Did you complete WOD 1.15.13? Yes = Skills practice, mobility, recovery. No = Make Up Day!!! :)  "Run and Puke" as my friend Goldy says.

1.16.13

CrossFit Games Open WOD 12.5 - 7 Minutes AMRAP of 3 Thrusters, 3 Chest to bar pullups, 6 Thrusters, 6 Chest to bar pullups, 9 Thrusters, 9 Chest to bar pullups, 12 Thrusters, 12 Chest to bar pullups, 15 Thrusters, 15 Chest to bar pullups, *continue this pattern until time runs out.  Every rep counts towards your score. Men Rx'd = 100lbs. Women Rx'd = 65lbs.

1.15.13

4 RFT of Run 300-M, 20 x Box Jumps, 20 x Push Ups, Run 300-M, 20 x Walking Lunges, 20 x Burpees.  30-min Time Cap.  Scale as needed!!!

1.14.13

It's Monday, lets get strong! 1.) Power Clean 12 x 3 @ 65% of 1-RM on the minute; 2.) Deadlift 2 x 10 @ 60% of 1-RM, 1 x AMAP @ 60% of 1-RM.

1.12.13

Open gym 7:30am - 10am.  Introductory Demo WOD @ 9am.  Come in and practice some skills or make up a missed wod!!

1.11.13

TGIF - Lets LIFT!!! 1.) Power Snatch 12 x 3 @ 60% on the minute; 2.) Bench Press 2 x 10 @ 60%, 1 x AMAP @ 60%. Get some!!!

1.10.13

IF you missed 1.9.13 "seven minutes of hell" guess what?? You get to make it up today!! Otherwise, perform 3-5 rds at a recovery pace of 300-Meter Row + Prowler Push and LOTS of mobility work!!

1.9.13

You have 7-minutes to complete the following sequence: 30 x Burpees Over The Bar, 21 x Push Press @ 75#/115#, 20 x Burpees Over The Bar, 15 x Push Press @ 75#/115#, 10 x Burpees Over The Bar, 9 x Push Press @ 75#/115#, 5 x Burpees Over The Bar.  Record time or total reps completed within the 7-minute time cap.

1.8.13

20-min AMRAP of 5 Pull Ups, 10 Push Ups, *Odd numbered rounds = 15 KBS @ 35#/55#, *Even numbered rounds = Sprint 200-Meters

1.7.13

Monday = LOTS of lifting! 1.) Power Clean 12 x 3 @ 60% on the minute; 2.) Back Squat 2 x 10 @ 60%, 1 x AMRAP @ 60%. *Percentages based on 1-RM  Get some!!!

1.5.13

Open Gym 7am - 9am.  Free Introductory Demo WOD @ 9am.

1.4.12

TGIF! 20-min AMRAP of: 20 Air Squats, 15 Push Ups, 10 Toes-2-Bar, Run 200-Meters. Get some!!!

1.3.13

Thursday Chipper, Short and Sweet: For time complete 600-Meter Row, 50 x KBS @ 35#/55#, 40 x Burpee Box Overs @ 20", 300-Meter Run, DONE.

1.2.13

Remember this one? The first WOD we completed in our new gym last April. It's baaaaaaaaaaaaack!!! 21-15-9 Power Clean/Thruster @ 75#/115#.  Think single digits folks!  Regular class schedule resumes TODAY