Oct 1

CrossFit Group

Strength

3 x ME Strict Pull Up

MetCon

10:00 AMRAP

30 Air Squat

30 Sit Up

200m Run

Weightlifting Group

A. 4 x 3-Position Snatch

(Hip, Knee, Floor)

B. 3 x 3 Snatch Push Press

C. 3 x 2 Back Squat

Sep 30

2013 Athlete Events (Nov 9th) will be a fun and laid back competition with our friend gym CrossFit Iron Horse. Registration opens today (9/30) at 11am. Spots are limited. You can also purchase a T-Shirt for the event (regardless if you compete or not) at the Registration Site. Click HERE to register and/or buy a T-Shirt. (Be sure to email me you T-Shirt size after purchase)

Skill Work

Double Unders

MetCon

"Diane" 

21-15-9

Deadlift (225/155)

Handstand Push Up

Sep 27

CrossFit Group

A. 5 Rep Max - Front Squat

B.3 x 10e arm DB Row

C. 3 x 20 UB Wall Ball

Weightlifting Group

1 Rep Max Hang Snatch

1 Rep Max Hang Clean

Sep 26

CrossFit Group

Strength

3 x ME HSPU

MetCon

400m Run

5 Rounds of:

5 C2B Pull Up

7 HR Push Up

9 Box Jump

400m Run

5 Rounds of:

5 C2B Pull Up

7 HR Push Up

9 Box Jump

400m Run

Weightlifting Group

A. 4 x 2 Clea + 1 Jerk

B. 3 x 3 Push Press

C. 3 x 3 Deadlift

Come by this Saturday @ 10am for CJ's Olympic Lifting Seminar.

Get comfortable and more efficient at Snatch and Clean & Jerk.

Sign up is on the large whiteboard. Space is limited.

Sep 25

Strength - CF

5 RM Touch and Go Power Clean

Strength - WL

5 RM Press

MetCon

EMOM for 10:00

10 KB Swing

1 Shuttle Run

CJ will be here this Sat at 10am for another Olympic Weightlifting Clinic.

Come work on getting more efficient and comfortable with the Snatch and Clean & Jerk.

Sign Up is on the board and space is limited.

Sep 24

Everyone was killing PR's this past weekend!

CrossFit Group

Strength

5 Rep Max Press

MetCon

5 Rounds of:

20 OH Lunge (45/25)

15 Burpee

Weightlifting Group

A. 4 x 2 Snatch Pull + 1 Snatch

B. 3 x 3 Snatch Press

C. 4 x 2 Pause Snatch

Sep 23

Skill Work

Muscle Up / Pull Up

MetCon

"Nasty Girls"

3 Rounds of:

50 Air Squat

7 Muscle Up

10 Hang Power Clean

(135/95)

Sep 20

Take today off if you are lifting on Saturday during our In-House Weightlifting Social. 

For those of you that won't be here Saturday Morning (lame) do:

A. Snatch - Heavy Single

B. 3 x 3 Back Squat

In-House Weightlifting Social starts at 10:30am this Saturday!
Get here early so we can go over how to warm up. Also, think about what weight you want to start at for each lift (Snatch / Clean&Jerk). This should be a weight you can for sure make yet heavy enough to work up towards a PR attempt within the next 2 lifts.

Sep 19

CrossFit Group

Skill Work

Double Under

MetCon

"Annie"

50-40-30-20-10

Double Under

Sit Up

Weightlifting Group

A. 4 x 1 Snatch @ 70-80%

B. 4 x 1 Power Clean + Jerk @ 70%

C. 3 x 3 Front Squat @ 70%

Sep 18

Strength - CF

4 z 1 Clean & Jerk up to 90%

Strength - WL

3 x 5-10 Strict Pull Up

3 x 3-10 L Hang to Toes to Bar

MetCon

21-15-9

Power Clean (135/95)

Clapping Push Up

Sep 17

CrossFit Group

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 5-10 L-Hang Toes to Bar

MetCon

5 Rounds of:

400m Run

20 KB Swing

2:00 Rest

Weightlifting Group

A. 3 x Snatch Opener

B. 3 x Clean & Jerk Opener

This Saturday is our In-House...laid back....semi-competitive Olympic Lifting Meet @ 10:30am

This will be 3 attempts at a Max Snatch and 3 attempts at a Max Clean & Jerk

Sep 16

"Isabel"

30 Power Snatch

(135#/95#)

Sep 13

CompWOD and Social Tonight @ 6pm!

CrossFit Group

A. Snatch - Heavy Single

B. 4 x 2 Back Squat @ 85%

Weightlifting Group

A. 4 x 1 Snatch Balance

B. 4 x 2 Front Squat

C. 3 x 5 RDL

Sep 12

CrossFit Group

Strength

A1. 3 x 1:00 L-Hang

A2. 3 x 1:00 Plank

MetCon

800m Run

30 HSPU

800m Run

Weightlifting Group

A.4 x 1 Clean & Jerk up to 90%

B. 4 x 1 Pause Jerk

C. 3 x 4 Back Squat

Sep 11

Strength - CF

5 x Clean Pull + Hang Clean + Front Squat

(Heavy as possible)

Strength - WL

3 x 15 Heavy KB Swing

3 x 10 Toes To Bar

MetCon

For Time:

15-12-9

Hang Power Clean (155/105)

Burpee

Sep 10

CrossFit Group

Skill Work

EMOM for 5:00

30 Double Under

MetCon

5 Rounds of:

200m Run

10 DB Snatch

10 Box Jump

Weightlifting Group

A. 4 x 1 Snatch up to 95%

B. 3 x 3 Snatch Push Press

C. 3 x 3 Snatch Pull Pause Bellow Knee

Sep 9

"Cindy"

20:00 AMRAP

5 Pull Up

10 Push Up

15 Squat

Sep 6

CrossFit Group

A. 3 x 3 Front Squat

B. 3 x 10 (5 each arm) Turkish Get Up

C. 3 x 30 Hip Ext.

Weightlifting Group

A. 3 x 3 Snatch Pull Under

B. 3 x 2 Front Squat + 1 Jerk

C. 1 x 10, 1 x 8, 1 x 6 BB Row

Sep 5

CrossFit Group

Strength

3 x 3 Deadlift @ 80-85% (Med-Heavy)

MetCon

3 Rounds of:

400m Run

15 Broad Jump (6'/4')

Weightlifting Group

A. 4 x 1 Pause Clean @ Knee

B. 4 x 1 Jerk w/ 3 sec hold in split

C. 3 x 5 Push Press

Sep 4

CrossFit Group

Strength

A1. 3 x 5-10 Strict Pull Up

A2. 3 x 10 Strict Toes to Bar

MetCon

3 Rounds of:

35 Push Up

35 Sit Up

Weightlifting Group

A. 4 x 2 Pause Snatch

B. 3 x 4 Back Squat

C. 3 x 5 Snatch Pull w/ 5 sec descent

Sep 3

"DT"

5 Rounds of:

12 Deadlift 

9 Hang Power Clean

6 Jerk
(155/105)