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Wednesday 12/13 Happy Birthday Tabitha!

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The FINAL day to drop-off for the Toys for Tots drive is Thursday, December 14th by 8:00 pm!!! Don’t miss out on this opportunity to brighten a child’s Christmas this year! 

TODAY’S W.O.D:

A. Power Cleans, 5 sets of 3 reps
*3 warm-up sets to build to load.
*Load stays the same for all 5 sets.
*1-minute rests
Compare to 09/08/16.

B. Six rounds for time of:
250 Meter Row
25 GHD Sit-ups
Compare to 09/21/17. 20-minute time cap. 

C. Strength 101 @ 6PM:
1) Hang Power Snatch, 8x2, increase load. 90 second rests.
2) Hang Squat Snatch, 5x1, increase loads. 2-minute rests.
3) Squat Snatch, 3x1, increase loads. 2-minute rests.
Compare to 04/06/17.

Post load for part A, time for part B and loads for part C to Members Area or comments. 

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Tuesday 12/12 Happy Birthday Kacie T!

The box is beginning to overflow! Only 2 days remaining to donate to our Toys for Tots campaign!!! Deadline is December 14th at 8PM. 

The box is beginning to overflow! Only 2 days remaining to donate to our Toys for Tots campaign!!! Deadline is December 14th at 8PM. 

TODAY’S W.O.D:

A. Every 30 seconds for 15 minutes do:
3 Back Squats @ 30% of Bodyweight or LTBD

B. Complete as many repetitions as possible in 5 minutes of:
Butt Kicker Lunges

C. Mobility 101 @ 10AM:
Point of Interest: The Calf and Forearm Muscles

D. Strength 101 @ 6PM:
“Dumbbell Fun” for loads. 
Arnold Press 3x12. 
Chest Press 3x8. 
Reverse Flye 3x5. 
Bent Over Row 3x12. 
Hammer Curls, alternating arms 3x14. 
Tricep Extension, single DB. 3x12.
*Compare to 10/25/2017.

Post load for part A, total repetitions for part B and loads for part D to Members Area or comments. 

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Monday 12/11

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Only 3 days left to donate to our Toys for Tots campaign!!! The deadline is December 14th. 

Thank you in advance!

TODAY’S W.O.D:

A. Dumbbell One-Arm Shoulder Press 3RM/arm. 12-minute time cap. 

B. Complete as many rounds as possible in 12 minutes:
Dynamic Push Ups x 10 Reps, HTBD*
50 lb/25 lb Ball Slams x 10 Reps
Doubleunders x 50 Reps (advanced: unbroken)
*HTBD – height to be determined

C. Strength 101 @ 6PM:
1) Floor Press 4x3 reps for loads. 
90 second Rests.
2) Barbell Step-ups, back rack, 4x6 per side
Load at 45% of 1RM from 12/04/17. HTBD for step-up. 

Post DB load for part A, rounds for part B and loads for part C to Members Area or comments. 

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Saturday 12/09

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TODAY’S W.O.D:

8AM Class:
Complete the following for time:
50 walking lunges with sandbag/slamball
Run 400M
50 push-ups on sandbag/slamball
Run 400M
50 squats with sandbag/slamball
Run 400M
50 DL with sandbag/slamball
Run 400M

9AM Endurance WOD:
8 Rounds, each for time:
5 Burpees
10 wallballs (20/14)
Row 200M
**Rest 1 minute between rounds
**Record time for each round minus the rest

Post time for 8AM and 9AM to Members Area or comments. 

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Friday 12/08

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TODAY’S W.O.D:

A. Every 3 minutes for 30 minutes:
Ground to Overhead (LTBD) x 3 reps
Barbell Roll-outs x 10 reps

*Ground to Overhead = Use any way possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.

B. Complete as many reps as possible in 10 minutes of:
Double-unders
On the minute every minute do 2 Clapping Push-ups

C. Strength 101 @ 6PM:
Same as part A & B

Post loads and completion (yes or no) for part A and total reps for part be to Members Area or comments. 

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Thursday 12/07 Happy Birthday Valeria and Bob M!

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TODAY’S W.O.D:

A. Every minute for 12 minutes do:
12 x 10-meter, Shuttle Runs, 2-hand touch

B. Every minute for 14 minutes:
8 Front Rack, Back Step Lunges (LTBD)
*Compare to 01/10/17.

C. Mobility 101 @ 10AM:
Point of Interest: The Iliotibial Band

D. Strength 101 @ 6PM:
1) Weighted Hip Extensions, 3 x 12, *increase load each set.
2) Tempo - Prone DB Row on the GHD, 3x8 @4212, neutral grip, *increase load each set.
3) BB Reverse Bicep Curl, 3x10, no bouncing, *increase load each set.
*increasing load should only occur if the proper range of motion is achieved for the exercise. 
*Compare to 01/20/17.

Post completion for part A, loads for part B and loads for part D to Members Area or comments. 

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Wednesday 12/06 Happy Birthday Shannyn!

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TODAY’S W.O.D:

A. Tabata DL Challenge
Complete:
315 lbs Tabata Deadlift or LTBD
*Start the clock and perform as many reps as possible for 20 seconds of 315 lbs deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by the total number of reps across 8 sets.
*The goal is 50+ reps.

B. For time: 
100, 4ct. Flutter kicks
100 Squirms
100 Cycling Crunches
100 Russian Twists, no weight
*Compare to 08/24/17.

C. Strength 101 @ 6PM:
1) 3 efforts of max rep strict Chin-ups. 2 minute rests between.
2) 3 sets of the following (a.k.a. giant set)
10 Floor DB Tricep Press
12 Barbell Drag Curls
12 Strict Dips
12 DB Hammer Curls
12 Close-grip Bench Press on floor
*Compare to 12/21/16.

Post load + reps for part A, time for part B and reps + loads for part C to Members Area or comments. 

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Tuesday 12/05

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TODAY’S W.O.D:

A. Bent Over Rows
5x5, Increase loads, 45 second Rests

B. Complete as many rounds as possible in 10 minutes:
50 lb* One-Arm DB Bent Over Rows – 7 reps
50 lb One-Arm DB Power Cleans – 7 reps
50 lb One-Arm DB Push Presses – 7 reps
*Load to be determined. 

C. Mobility 101 @ 10AM:
Point of Interest: Thoracic Spine (Upper Back, Neck, and Scapula)

D. Strength 101 @ 6PM:
“Shoulders”
5 sets. 3-5-minute rests between sets. Increase load. Slow and controlled.
Arnold Press x 12
Side Lateral Raise x 8
Upright Row x 8
Behind the Neck Press x 10
Bent Over Lateral Raise x 10
Front Dumbbell Raise, seated x 12, alt. arms
Shrugs x 20
*Compare to 10/12/17.

Post loads for part A, rounds and loads for part B and loads for part D to Members Area or comments. 

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Monday 12/04

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ONLY 11 days left to drop off your donation for the Toys for Tots drive!!!

TODAY’S W.O.D:

A. Complete 5 rounds for time:
50 lbs* One Arm DB Power Snatch – 11 Reps
50 lbs One Arm DB Thrusters – 12 Reps
Pull Ups w/ the 50 lbs DB – 11 Reps
*You may alternate hands as needed during the workout to complete total reps.
*Load to be determined. 

B. Strength 101 @ 6PM: CrossFit Football Total
Complete the following:
CF Football Total
Power Clean – 1 Rep
Squat – 1 Rep
Bench Press – 1 Rep
Deadlift – 1 Rep
*Perform a single maximal effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
*Combine all 4 lifts to create CF Football Total.

Post time and loads for part A and your TOTAL for part B to Members Area or comments. 

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Saturday 12/02 Happy Birthday Adam F and Charlene!

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TODAY’S W.O.D:

8AM:
Complete the following for time:
Buy in:  100 Double Unders/300 Single Unders
Then, 4 Rounds of:
400m run
5 HSPU
10 Pistols
15 Push Jerks (135/95)
20 Back Squats (135/95)
Then, Cash Out:
50 mountain climbers (4 ct)

9AM Endurance WOD:
6 rounds, each for time:
100m sprint
15 Jumping Ball Slams
10 Toes to Bar
*Rest 3 minutes between rounds
**Maintain time within 10 seconds 

Post time for 8AM and time for 9AM to Members Area or comments. 

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Friday 12/01

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TODAY’S W.O.D:

A. Complete 4 rounds for time:
KB Swings (70lb/50lb) – 10 Reps
20” Lateral Box Jump – 8 Reps, Right
200 meter Sprint
Rest 60 seconds
KB Swings, Hand to Hand (70lb/50lb) – 10 Reps
20″ Lateral Box Jump – 8 Reps, Left
200 meter Sprint
Rest 60 seconds

B. Strength 101 @ 6PM:
“Glutes #2”
1) Get thru each exercise and reps as quickly as possible: 
50 reps of each: 
Straight leg deadlift w/dumbbells 50 on each side SLDL w/single DB
50 pelvic thrusts (no load)
50 hip extensions on GHD. Make it burn!
2) 50 Strict Knees to Elbows (no swinging, kipping or kicking off the floor)
*Compare to 09/20/17.

Post time for part A and loads for part B to Members Area or comments. 

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Thursday 11/30 Happy Birthday Meredith & Happy belated Birthday Logan!

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TODAY’S W.O.D:

A. Every 2 minutes for 16 minutes:
Sumo Deadlift x 2 reps, increase load.

B. Every :30 seconds* complete:
6 reps, Sumo-Deadlift @ 65% of heaviest 2 rep load from part A
6 reps, Side Lunges, alternating legs, single count
8 reps, Dumbbell Bent Over Lateral Raise
6 reps, V-ups
*Athlete has :30 seconds to complete each set of a given exercise. Cycle through until 8 minutes (4 Rounds) have been completed.

C. Mobility 101 @ 10AM:
Point of Interest: The Trapezius Muscle

D. Strength 101 @ 6PM:
Box Squats, 8x2, increasing load. Rest TBD.

Post loads for part A, loads for part B and loads for part D to Members Area or comments.  

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Wednesday 11/29

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TODAY’S W.O.D:

A. Every 2 minutes for 10 minutes:
5 Hang Power Snatch, increase loads.
*Compare to 09/12/17.

B. For time do 15, 10, 5 reps of:
Hang Power Snatch (LTBD)
24″ Goblet Step-ups, Kettlebell load (50lb/35lb)
Strict Pull-ups 

C. Strength 101 @ 6PM:
1) 10x10 Good Mornings. Increase load. 2-minute rests.
2) 10x10/exercise
Crunches
Butterfly Curl-up
The Squirm
Crossed Leg Oblique Crunch
Single-leg Straight-leg jackknives
*Compare to 10/16/17.

Post loads for part A, time and load for part B and loads for part C to Members Area or comments. 

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Tuesday 11/28 Happy Birthday Dylan!

Watch out for your toes!

Watch out for your toes!

TODAY’S W.O.D:

A. 7 rounds for time of:
40lb* DB Walking Lunge x 20 meters
Wall Walk-up with Push-up x 5 reps
*LTBD

B. Mobility 101 @ 10AM:
Point of Interest: Quadriceps

C. Strength 101 @ 6PM:
“The Volkswagen 2.0”
15-10-5 reps for time of:
Bench Press @ 65% of 1RM
Dips
Strict Pull-ups

Post time/DB load for part A and load/time for part C to Members Area or comments.

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Monday 11/27

"Ivan the Terrible", 11/26/2017.

"Ivan the Terrible", 11/26/2017.

TODAY’S W.O.D:

A. EMOM for 10 minutes:
Behind the Neck Press x 4 reps
Load stays the same. 
*Compare to 11/08/16.

B. 4 rounds for time:
Box Jumps (30”/24”) x 6 reps
Hang, Kettlebell High Pull (70lb/50lb) x 12 reps
*Compare to 05/10/16.

C. Strength 101 @ 6PM:  “Arms”
3 sets. 3-minute rests between sets, not exercises. Increase load. Slow and controlled.
Seated Dumbbell Hammer Curl x 8
Standing Alternating Dumbbell Curl x 6 per arm
Concentration Curl, dumbbell x 8 per arm
Lying Triceps Extension x 10
Close Grip Bench Press x 12
Lying Cross Face Triceps Ext. x 8 per arm
*Compare to 10/13/17.

Post load for part A, time, box height, load for part B and loads for part C to Members Area or comments. 

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Sunday 11/26 Happy Birthday Joann and Angela B!

Donations of new, unwrapped toys for children up to age 14 are being accepted until December 14th. Please help us, help others!

Donations of new, unwrapped toys for children up to age 14 are being accepted until December 14th. Please help us, help others!

TODAY'S W.O.D:

“Ivan the Terrible” 
For time:
90 seconds of Jumping rope
50 Lunges
50 Push-ups
50 Sit-ups
90 seconds of Jumping rope
40 Lunges
40 Push-ups
40 Sit-ups
90 seconds of Jumping rope
30 Lunges
30 Push-ups
30 Sit-ups
90 seconds of Jumping rope
20 Lunges
20 Push-ups
20 Sit-ups
90 seconds of Jumping rope
10 Lunges
10 Push-ups
10 Sit-ups
(Source: Scribd.com)

Post time to Members Area or comments. Compare to 10/27/15.

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Saturday 11/25

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TODAY'S W.O.D:

8:00AM WOD:
"The Chief is Dead"
AMRAP in 4 min.
3 Power Clean (135/95)
6 Pushups
9 Air Squats
12 Deadlifts

** Rest 1 min. Between Rounds
** Complete 5 cycles

9:00AM Endurance WOD:
Teams of 2 must complete the following Hero WOD's for time:
"Angie": 100 pullups/pushups/situps/squats
"Karen": 150 wallballs
"Donny": 21-15-9-9-15-21 reps:
Deadlifts (225/155)
Burpees

**Must do the workout and movements in order. Must complete all of the reps before moving on to the next one. Split reps up as needed. One person works at a time.

Post reps for 8AM and time for 9AM to Members Area or comments. 

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Friday 11/24 Happy Birthday Anne S!

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We will be open for our evening classes today, 5pm, 6pm and 7pm. Open gym will still be offered at 6pm but the Strength 101  will be the WOD.

TODAY'S W.O.D:

"Tiffner"

With a running clock in 25 minutes:
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans (155/105 lbs)
7 Push Presses (155/105 lbs)

Post work completed to Members Area or comments. Compare to 07/16/17.

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