Sep. 1

David and Maribel going head to head with hand release push ups

Strength

2-2-2-2-2

Bench Press

MetCon

"SQT"

3 Rounds of:

Ground to Overhead (95/65)

200m Shuttle Run

*EST will be CLOSED this Monday for Labor Day* 

Schedule Updates

Due to peoples work and school scheduling conflicts we are going to change up our CrossFit times a little bit. Here is the new schedule.

Monday - Friday

6:30 AM

8:45 AM

12:00 PM

4:45 PM

6:00 PM

Saturday

9:00 AM (Free Trial Class)

*EST will be CLOSED this Monday for Labor Day*

Aug 31

Skill Work

Handstand Holds

After HSPUs yesterday, it looks like we could use a little handstand skill work. Lets get you upside down against the wall today. For those that have handstands down try max holds and/or ring handstands.

MetCon

Eight Rounds of:

20 sec Max Ring Row

10 sec Rest

20 sec Max Rep Box Jump

10 sec Rest

Aug 30

Skill Work

Spend 10min Working on Double Unders

MetCon

15min AMRAP of:

5 Handstand Push Ups

10 Toes To Bar

200m Run

Aug 29

Here are some good steps to start dialing in your nutrition. Start with eliminating sugars and starchy carbs. No sodas (diet included), no pasta, no bread, no potatoes...etc. Eat lean meats, veggies, some fruit, and nuts. Drink lots of water and take fish oil every day. Do not avoid fat! Healthy fats include almonds, avocado, and olive oil. This is a great starting point for everyone. Want the science? Read Paleo Solutions by Robb Wolf (Click HERE)

Strength

Heavy Single 

Overhead Squat

MetCon

15-12-9-6-3

Power Clean (135/95)

Bar Facing Burpee

Aug 26

Check out Ava's set up. Bar in the center of the feet, feet underneath her hips, shoulders over the bar, back flat, and arms straight. Good stuff.

Practice your deadlifts today with the best form you can do, take your time setting up, make sure you are maintaining midline stability, and keep the bar close!

1-1-1-1-1-1-1

Deadlift

3 x Max Rep 

Dead Hang Pull Up

Full recovery between each set

Aug 25

Looking good Steven!

Have you been working on your skills? Double unders, handstands, mobility, flexibility...etc. These are things that you need to put a little extra time into developing. Check out this great site (Click HERE)  for daily mobility exercises. If you have time at home, or you show up to the gym a little before class, start working these in. http://www.mobilitywod.com/

Todays Wod

4 Rounds of:

400m Run

30 Lunges
20 Sit ups

Aug 24

Skill Work

Work up to a challenging single

Power Snatch

MetCon

5 Rounds of:

6 Power Snatch (115/75)

10 Box Jump (24/20)

Aug 23

Strength

3 Rep Max Back Squat

We have done a 10 rep max, then a 5 rep max, today we will do a 3 rep max. Increase your weight from your 5RM. Guess what is coming soon...

MetCon

For Time:

21-15-9

Wall Ball

Ring Dip

Push Up

*Become an active blogger. Post your times, experiences, Pr's, questions and so on. CrossFit is a community driven fitness program and our daily blog is your chance to communicate with others about your CrossFit experiences.

Aug 22

Carol and Rob knocking out some box jumps.

Benchmark Monday!! 

Benchmark workouts and lifts are a major part of CrossFit and why it is such a successful fitness program. It is measurable fitness. Record your workouts (weight, time, scaled or Rx'd). You need to do this to see progression in your fitness level. 

Is your Fran time faster? Did you do your pull ups without a band this time? Did you use heavier weight? Did you complete it Rx'd? 

Answering these questions will help you see your fitness level increase. 

"Yes, my Fran time dropped by :30".....(You are more fit!!) "Yes my back squat went up 10lbs." (You are stronger!!)

CrossFit = Measurable Fitness

Todays WOD is

"HELEN"

3 Rounds of:

400m Run

21 KB Swings (1.5/1)

12 Pull ups 

Aug 19

1-1-1-1-1-1-1

Overhead Squat

2-2-2-2-2

Bench Press

Aug 18

 Strength

3-3-3-3-3

Push Press

MetCon

3 Rounds of:

30 Wall Balls (16/10)

20 Box Jump (24"/20")

Aug 17

2 x 100m Row @ 100%

then,

5 Rounds of:

20yd Bear Crawl

3 Deadlift (315/225)

200m Run

Aug 16

1min AMRAP at each station:

Front Squat (95/65)

Wall Walks

Pull Ups

Sledge Hammer Strikes

GHD Sit ups

3 Rounds

Rest 1min between each round.

Aug 15

Candice Ruiz doing a kipping muscle up.

"Grace"

30 Clean and Jerks

(135/95)

Then,

3x Max Handstand Hold

3x Max Distance Broad Jump

Aug 12

Burgener Split Jerk Intro

1RM Split Jerk

Then,

5RM Back Squat

Aug 11

5 Rounds of:

400m Run

20 KB Swings (1.5/1)

Aug 10

Fight Gone Bad 6 (HERE)

Complete both couplets for a total time.

3 Rounds of:

20 OH Lunges (45/35)

10 Supine Ring Pull Ups

3min Rest

3 Rounds of:

10 Hang Power Cleans (135/95)

20 Knees To Elbows

Aug 9

 The Old School Clean & Press

Strength

2-2-2-2-2

Press

MetCon

10min AMRAP

3 Deadlift (275/185)

6 Ring Dip

9 Box Jump (24/20)

Aug 8

Strength 

3-3-3-3-3

Bench Press

MetCon

7 Rounds of:

5 Thruster (115/75)

10 Pull Ups
100m Sprint

1min rest between rounds

Aug 5

Strength

3-3-2-2-1-1-1

Front Squat

Metcon

Tabata Row

Aug 4

Next years fittest man?

Skill Work

3 x Max Ring L Support 

(Scale with Tuck Support or Support)

Metcon

5 Rounds of:

200m Run

20 Good Mornings (65#/45#)

30 Sit Ups

Aug 3

2011 Fittest Man on Earth

Skill Work

Work up to a challenging single:

Hang Squat Clean

Metcon

15min. AMRAP

7 Push Press (95/65)

7 Pull Ups

Aug 2

Skill Work

Double Unders

then,

On the min., Every min., for 10 min.

3 Deadlift @ 70-80% of 1RM

3 Box Jumps 30"/24"