We Will Be Closed Thanksgiving Day

NEW TO CROSSFIT?

An introduction program is ABSOLUTELY ESSENTIAL for CrossFit. The variety of movements and eventual intensity in some CrossFit workouts require appropriate coaching and exposure for safety and efficacy. Our intro course is called FOUNDATIONS ON-RAMP, and is designed for individuals who want to train in our group CrossFit classes. Each FOUNDATIONS ON-RAMP class includes a warmup, skill review, movement instruction and screening, workout, cool-down and time for questions; all with a dedicated Coach. Emphasis is on movement assessment and technique proficiency. Athletes receive a gradual exposure to the intensity levels experienced in our group classes.

For more information click on the Getting Started link.

Sunday, November 23, 2014

Sunday 141123

Olympic weightlifting. Gymnastics skills. Make up a missed WOD.

Saturday, November 22, 2014

Saturday 141122

Four Rounds:
90 seconds: Max rep hang power snatch (men 95lbs/women 65lbs)
90 seconds: Max rep push-ups
90 seconds: Row for max calories
Rest 90 seconds
Your score is the total of the hang power snatch and pushup reps and calories rowed.

Friday, November 21, 2014

Friday 141121

For Time:
15-12-9 reps of:
Hang Squat Clean To Overhead (men 135lbs/women 95lbs)
Chest To Bar Pull-ups

Thursday, November 20, 2014

Thursday 141120

Strength:
Dead-lift
5-5-5
WOD:
For Time:
Run 200 meters with a medicine ball
20 Walking lunges holding medicine ball overhead
30 Medicine ball clean - wall ball shots
40 Medicine ball sit-ups (medicine ball touches the floor above the head and between feet on each rep)
30 Medicine ball clean - wall ball shots
20 Walking lunges holding medicine ball overhead
Run 200 meters with a medicine ball
(Men use a 20lb medicine ball. Women use a 14lb medicine ball)

Wednesday, November 19, 2014

Wednesday 141119

WOD 1:
Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
WOD2:
5 Rounds For Max Reps On Each Round:
30 seconds: Burpees (No jump. Get to the ground and back to standing as quickly as possible)
Rest 30 seconds.

Tuesday, November 18, 2014

Tuesday 141118

Strength:
Back Squat
3 x 5 reps @ 85% of 1 RM
Front Squat
3 x 3 reps @ 85% of 1 RM
WOD:
For Time:
Row 2000 meters

Monday, November 17, 2014

Monday 141117

REMINDER: COUNTRY CLUB IS SHUT DOWN FROM HWY 51 TO MCELROY. THE INTERSECTION AT COUNTRY CLUB AND MCELROY IS CLOSED. THE ONLY WAY TO THE GYM IS VIA LAKEVIEW AND COUNTRY CLUB.

Strength:
15 minutes to establish a new 1 RM
Close Grip Bench Press
WOD:
Every Minute On The Minute For 12 Minutes
1st minute: Max Rep Double-unders
2nd minute: Front Planks

Sunday, November 16, 2014

Sunday 141116

Today we are in recovery mode from Hero Week. If you missed a WOD from Hero Week, make it up. Otherwise, work on mobility, foam roll and work your "goat".
Olympic lifters: Keep weights light and work on speed getting under the bar.

Saturday, November 15, 2014

Saturday 141115

Hammer
Five rounds for time on each round of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday, November 14, 2014

Friday 141114

Zembiec
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, NM, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, VA, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.