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.

CrossFit Open

The 2015 CrossFit Open kicks off Thursday, Feb. 26. The WODs will be announced every Thursday at 7p.

2015 CrossFit Open WOD Schedule:
Thursday: 8p 'til ???
Friday: 8P 'til ???
Saturday: 9:30a or after the 8:30-9:30a class finishes.
Sunday: 2p

For those doing The Open WODs on Thursday and Friday, you have to stay and help me clean.

Thursday, February 26, 2015

Thursday 150226

Hang Power Clean + Front Squat
5 x 3 reps @70-85% (2 second pause at the knee on hang cleans)
Mid Hang Clean Pull
5 x 3 rep @ 85% (Get tall. Ankles, Knees and hips open at the top)
Clean Dead-lift
4 x 5 reps @ 100%

Wednesday, February 25, 2015

Wednesday 150225

Three rounds for max reps at each station of:
1 minute Row for Calories
1 minute Dumbbell Push Press(men 35lbs/women 20lbs)
1 minute Box Jump(men 24 inch/women 20 inch)
1 minute Squats
1 minute Burpees
Rest 3 minutes between rounds

Tuesday, February 24, 2015

Tuesday 150224

Dead-lift
5 reps @ 75%,80%,85%
Shoulder Press
5 reps @ 75%,80%,85%
Back Squat
5 reps @75%,80%,85%

Monday, February 23, 2015

Monday 150223

Strength:
Hang Power Snatch + 2 Overhead Squats
5 reps @70%
3 reps @75%
2 reps @ 80%
2 reps @ 85%
WOD:
For Time:
100 Double-unders
50 Air Squats
50 Double-unders
35 Air Squats
25 Double-unders
20 Air Squats

Sunday, February 22, 2015

Sunday 150222

Olympic lifting. Mobility. Make up a missed WOD.

Saturday, February 21, 2015

Saturday 150221

DT meets Brenton
5 Rounds For Time:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks
(men use a 155lb barbell. Women us a 105lb barbell)
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
(Do 3 burpees after every 5 broad jumps)

Friday, February 20, 2015

Friday 150220

Fractured Fran
Five Rounds For Time:
9 Thrusters (men 95lbs/women 65lbs)
9 Pull-ups

Thursday, February 19, 2015

Thursday 150219

Strength:
10 minutes to work up to a heavy Turkish Get-up with a Dumbbell. Left and right arms.
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Russian KB Swing
KB Push-up (hands on the KB)
KB Goblet Squat
Sit-ups, legs straight, feet anchored by KB. (both hands touch the floor over head, and the KB handle)
(Men use a 55lb KB. Women use a 35lb KB

Wednesday, February 18, 2015

Wednesday 150218

WOD 1:
CrossFit Games Open 13.4
Complete as many rounds as possible in 7 minutes:
3 Clean & Jerk
3 Toes To Bar
6 Clean & Jerk
6 Toes To Bar
9 Clean & Jerk
9 Toes To Bar
12 Clean & Jerk
12 Toes To Bar
15 Clean & Jerk
15 Toes To Bar
18 Clean & Jerk
18 Toes To Bar
21 Clean & Jerk
21 Toes To Bar
Men use a 135lb barbell. Women us a 95lb barbell. Masters 55+: 115lbs for men, 65lbs for women.
WOD 2:
4 minute max calorie Row

Tuesday, February 17, 2015

Tuesday 150217

Strength:
Front Squats
5 x 3 reps @ 85% of 1RM
WOD:
Three Rounds For Time:
21 Box Jumps (men 24 inch/women 20 inch)
15 Hand Release Push-ups
9 Chest To Bar Pull-ups