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.