Class Times 5:15/8:30 & 6:00
Mod ~ Back Squat
Wod 20:00 AMRAP (TM 3)
Athlete 1 ~ 400m Row
A2 & A3 amrap
50 WB
30 Sumo DL (115/175)
10 Rope Climbs
1/2/20
Class Times 5:15/8:30 & 6:00
Mod ~ Bench Press
Wod “2020”
20 Rnds
3 Burpee Over Bar
2 HSPU
1 Squat Clean 135/185
**** Kids Camp 10:00-12:00 ***
1/1/20
No classes today Happy New Year
12/31/19
Class Times 5:15 & 8:30 ONLY
Wod ~ “ 2019”
31 Push Press (55/75)
31 Pull ups
31 Snatch
31 Sit ups
31 TTB
31 Push Ups
31 Box Jumps
31 Back Squat
31 Unbroken DU
31 Thrusters
31 Lunges
31 Burpees
365 Row
12/30/19
Class Times 5:15/8:30 & 4:00/6:00
Mod ~ Barbell Cycling DT
DT =
12 DL
9 Hang cleans
6 Push Jerk
Wod ~ Endurance Tabata
cal Bike
Double Russian KB Swings 26/35
Jumping air squats
sprints
Medball Slams
12/29/19
NO OPEN GYM!!!
12/28/19
8:30 Class with Coach Josh
Mod ~ DeadLift
Wod ~
athlete choice on buy in
800 run or 1000m row or 40 Cal Bike
then
5 Rnds
15 WB
10 Knees to Elbows
X snatch
X =
Rnd 1 ~ 12 snatches @ 65/95
Rnd 2 ~ 9 Snatches @ 75/115
Rnd 3 ~ 6 snatches @ 85/125
Rnd 4 ~ 3 snatches @ 95/135
Rnd 5 ~ 1 snatch @ 105/145
12/27/19
Class Times 5:15/8:30 & 6:00
Mod ~ Back Squats
Wod ~ (15:00 time cap)
3 RFT
12 Power Cleans 95/135
12 Pull ups
12 Push Jerk 95/135
12 Cal Row
then in 6:00 mins find max Clean & Jerk
12/26/19
Class Times 5:15/8:30 & 6:00
Mod ~ EMOM 10
20 DU
1 Squat Clean thruster
Wod ~ 7 Rnds
12 Burpee Box Jumps (20/24)
10 Sit ups
5 Thrusters (80/115)
** 1:00 rest in between rnds
$$cash our $$
1 mile run
12/25/19
Merry Christmas ~
No classes today .. Enjoy your family
12/24/19
12 Days of Christmas!!
6:00am ~ 7:00 ~ 8:00 ~ 9:00
1.) MU or Bupree over Bar
2(0) DU
3 Push Press (65/95) (4+ 80/115)
4 Front squats
5 Hang Cleans
6 Deadlifts
7 pull ups
8 v-ups
9 KB Swings (35/50) (4+ 53/70)
10 alternating RV lunge with KB
11 KB Sumo Deadlift High pull
12 HSPU
12/23/19
Class Times 5:15/8:30 & 4:00/6:00
Mod ~ Split Jerk
Wod ~
200m Run 21 OHS (65/95)
200m Run 21 TTB
200m Run 15 OHS (80/115)
200m Run 15 TTB
200m Run 9 OHS (95/135)
200 Run 9 TTB
$$ Cash Out $$
400m Run
12/21/19
8:30 Class with Coach Emily
Partner Wod ~ alternate after full rounds
1.). 8:00 AMRAP
8 hang snatch (65/95)
10 Box jumps
Rest 3:00
2.) 8:00 Amarp
8 Thrusters (80/115)
20 DU
Rest 3:00
3.) 10DL (155/225)
100 row
Rest 3:00
4.) 8:00 AMRAP
8/12 cal bike
1 Rope Climb
12/20/19
Class Times 5:15/8:30 & 6:00
Mod ~ Back Squat
Wod ~ Cindy meets Grace
(20:00 time cap)
Complete 10 rnds of cindy
5 pull ups
10 Push ups
15 air squats
** at the top of every 2:00 complete 3 Clean & Jerks (95/135)
12/19/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Mod ~ Power Snatch
Wod ~ 3 Rft
10/7 cal bike
10 DB Box step overs (20/24)
10/7 cal bike
10 HSPU
10/7 Cal Bike
10 1 arm DB OH Lunge 25/40
12/18/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids ClAss
7:00 ~ Rowing Clinic
Mod ~ Bulgarian Split Squat & Bench Press
Wod ~ 21-15-9-15-21
DL 85/115
Hang Cleans
** Beginning with and in between each set 50 DU
Core Accessory Work
12/17/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00
Skill ~ Toes To Bar..
If proficient in 7:00 complete 1 to 10
TTB & Ring Dips
Mod ~ Push Press
Wod Every 3:00 x 4 (2:00 rest)
30 DB Snatches 35/50
20 Ab mat sit ups
max cal on rower in remaining time
12/16/19
Class Times 5:15/8:30/4:00 & 6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids
Mod ~ EMOM 10
Squat Cleans
Wod “Victoria”
5 RFT
10 Thrusters (65/95)
14 Box Jumps
12 SDHP(65/95)
12 Burpees
27 KB Swings (35/50)
Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting (Newtown, CT, USA) on December 14, 2012. She was a CrossFitter.
The significance of the reps: She was a teacher for 5 years; the tragedy happened in room 10 on 12/14/12; and her life got cut short at the age of 27.
The event creator posted the WOD with this comment: "I'm a teacher myself, and I felt helpless when I was sitting in my own classroom hearing the news that children and teachers were murdered. I looked at my students and couldn't help but think what if...I can only hope that I would have the courage to do what Victoria did."
12/14/19
8:30 Class with Coach Paige
Mod ~ DeadLift
Wod 3 Rnds (1:00 rest between)
Max reps at each movement
1:00 DB Snatch (35/50)
1:00 Box Jump Overs (20/24)
1:00 Hang Clean (65/95)
1:00 Pull up
1:00 Cal Bike
12/13/19
Class Times 5:15/8:30 & 6:00
Mod ~ Back Squat
Wod ~ For Time
100 Wallballs
75 DU
50 Clean & Jerks (75/115)
25 TTB
