Thursday, August 29, 2013

Aug 30


CrossFit Group
EMOM for 5:00
3 Back Squat @ 80%
Rest
EMOM for 5:00
10 Push Up
Rest
EMOM for 5:00
2 Deadlift @ 80%

Weightlifting Group
A. 4 x 1 Snatch Balance
B. 4 x 2 Front Squat
C. 3 x 5 Clean Grip RDL

Wednesday, August 28, 2013

Aug 29

V-Ups

CrossFit Group
Skill Work
EMOM for 5:00
20 Double Under

MetCon
For Time:
20 Toes 2 Bar
10 Box Jump
20 Knees To Elbow
10 Box Jump
20 V-Ups
10 Box Jump
20 Sit Up

Weightlifting Group
A. 3 x 3 Jerk Step Through
B. 4 x 1 Clean up to 85%
C. 3 x 5 Back Squat

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am
6 Rounds of:
30 Squats
19 Power Clean (135/95)
7 Strict Pull Ups
400m Run

Tuesday, August 27, 2013

Aug 28

Strength - CF
4 x 2 Power Clean

Strength - WL
A1. 3 x ME Ring Push Up
A2. 3 x 10 GHD Sit Up

MetCon
5 Rounds of:
200m Run
10 Thruster (105/75)

This Saturday we have a couple fun things going on.

Come by at 9:30am for a Home Defense Class put on by our friends at Itus Tactical.

Then stick around for the "Hotshots 19 WOD" at 11am
6 Rounds of:
30 Squats
19 Power Clean (135/95)
7 Strict Pull Ups
400m Run

For more info on the Hotshots 19 click (HERE)

Monday, August 26, 2013

Aug 27

Chris L. is now featured in Breaking Muscle daily.
Check it out, follow, and comment (HERE)

CrossFit Group
Strength
5 x 1 Snatch

MetCon
15 Burpee
100 KB Swing*
15 Burpee

*5 Burpee every time you have to set down the KB.

Weightlifting Group
4 x 1 Snatch up to 90% - No Max!
3 x 3 Snatch Push Press
3 x 3 Snatch Pull w/ pause bellow the knee

Sunday, August 25, 2013

Aug 26

"Josh"
For Time:
21 OHS
42 Pull Up
15 OHS
30 Pull Up
9 OHS
18 Pull Up
(95/65)

Or

"Mini Josh"
21-15-9
OHS
Pull Up
(95/65)

Thursday, August 22, 2013

Aug 23

CrossFit Group
A. 5 x 2 Clean + 1 Jerk
B. 3 x 5 Clean Pull w/ 5 sec descent
C. 2 x 25 GHD Sit Up

Weightlifting Group
A. 3 x 3 Power Snatch + 1 OHS
B. 3 x 3 Front Squat + 1 Jerk
C. 3 x 6 BB Rows

Wednesday, August 21, 2013

Aug 22


CrossFit Group
Strength
5 x 2 Broad Jump

MetCon
10:00 AMRAP
200m Run
15 Pull up

Weightlifting Group
4 x 2 Pause Clean (at knee)
4 x 2 Pause Jerk
3 x 3 Push Press

Tuesday, August 20, 2013

Aug 21

Strength
5 x 1 Pause Jerk

MetCon
3 Rounds of:
6 (Squat) Clean (185/125)
9 Burpee

*Reminder the term "Clean" means you will squat the weight. The term "Power Clean" means you will not squat the weight.

Monday, August 19, 2013

Aug 20

CrossFit Group
Strength
4 x 2 Back Squat

MetCon
3 Sets of 1:00 Stations
L-Sit
KB Swing
Sit Up
Air Squat

Weightlifting Group
A. 4 x 3 Pause (at Knee) Snatch
B. 3 x 5 Back Squat
C. 3 x 5 Snatch Pull w/ 5 sec descent

Aug 19

Strength
Weighted Pull Up - Max

MetCon
"Jack"
20:00 AMRAP
10 Push Press (115/75)
10 KB Swing (1.5/1)
10 Box Jump (24/20)

Thursday, August 15, 2013

Aug 16


CrossFit Group
A. 5 x 1 Hang Snatch + OHS
B. 3 x 10-15 GHD Sit Up

Weightlifting Group
Snatch - Max
Clean & Jerk - Max
This will be the last short cycle. Next cycle will be an 8wk cycle that will work on strength building an full lifts.

Wednesday, August 14, 2013

Aug 15

Ken C. 310# Front Squat PR

CrossFit Group
Strength
A1. 3 x ME Ring Push Up
A2. 3 x 20 Hip Ext.

MetCon
7 Rounds of:
7 Burpee
7 K2E

Weightlifting Group
A. 4 x 1 Snatch Pull Under
B. 3 x 3 Jerk Step Thru
C. 4 x 1 Power Clean + Power Jerk @ 70-80%

Tuesday, August 13, 2013

Aug 14

Justin Front Squat 325#

Strength - CF
5 x 5 Touch and Go Power Clean
(Heavy as Possible)

Strength - WL
Same thing at about 50% of 1RM

MetCon
2 Rounds of:
30 Thruster (95/55)
30 Deadlift (185/105)

Monday, August 12, 2013

Aug 13

Seth Back Squat 320# - PR

CrossFit Group
"Helen"
3 Rounds of:
400m Run
21 KB Swing
12 Pull Up

Cash Out
3 sets of:
1:00 Plank
1:00 Rest

Weightlifting Group
A. Front Squat - Max
or if you did that Monday
A. Deadlift - Max
B. 4 x 1 Power Snatch + 1 OHS @ 60-70%
C. 3 x 5 High Box Jump

Sunday, August 11, 2013

Aug 12

Strength
Front Squat - Max

MetCon
3 Rounds of:
10 Power Snatch (105/75)
10 Burpee

Thursday, August 8, 2013

Aug 9

Meeting at EST to head over there between 4-4:30pm.

CrossFit Group
A. 5 x 1 Overhead Squat
B. 20 Turkish Get Ups - alternating
C. 500m Row

Weightlifting Group
A. 4 x 1 Snatch Pull + Snatch
B. 3 x 2 Between Grip Rack Jerk
C. 2 x 2 Back Squat


Wednesday, August 7, 2013

Aug 8

Hope to see you there!! 
We will meet up at the gym to head over there at 4:30pm.

CrossFit Group
Strength
3 x 10 Strict Toes to Bar
3 x 15 Heavy KB Swing

MetCon
3 Rounds of:
400m Run
15 Burpee
400m Run
3:00 Rest

Weightlifting Group
A. 4 x 2 Clean
B. 3 x 2 Clean Pull w/ 2 sec pause at knee
C. 3 x 6 Bent Over Row

Tuesday, August 6, 2013

Aug 7

Strength - CF
5 x 3 Push Press + 1 Push Jerk

Strength - WL
A1. 3 x ME Ring Row
A2. 3 x 20 Back Ext.

MetCon
4 Rounds of:
5 Clean and Jerk (185/125)
5 Muscle Up or 10 Pull Up


Monday, August 5, 2013

Aug 6

We would love for everyone to join us at this event. 

CrossFit Group
Strength
A1. 3 x ME Ring Dip
A2. 3 x 3 High Box Jump

MetCon
Alternating 8:00 Tabata
KB Swing
Sit Up

Weightlifting Group
A. 4 x 1 Pause Jerk
B. 3 x 3 Front Squat
C. 3 x 3 Push Press

Sunday, August 4, 2013

Thursday, August 1, 2013

Aug 2

CrossFit Group
A. 4 x 2 Clean
B. 3 x 5e Arm KB OH Lunge
C. 3 x 10 GHD Sit Up

Weightlifting Group
A. 3 x 5 Jerk Step Thru
B. 4 x 1 Jerk
C. 3 x 4 Back Squat