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!