February 28, 2013

3-1-2013 Level 1 Warm Up: Coaches Choice Skill: learn the GHD sit-up, 3 by 10 GHD sit-ups focused on technique WOD: 20 Minute AMRAP 10 pull-ups 10 push-ups 10 sit-ups 10 squats ------------------------------------ Level 2 Warm Up: MSCFWU WOD: "Fight Gone Bad" 3 Rounds Spend one minute at each station. At the end of each minute you will rotate to the next station. No rest time in between stations. There is a 1 minute rest at the end of each round. Score total reps. 1) Wall Ball Shots (20/14) 2) Sumo Dead Lift High Pull (75/55) 3) Box Jump (20/18) 4) Push Press (75/55) 5) Calorie Row  Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 1

February 27, 2013

2-28-2013 Levels 1 & 2 Warm Up: Dynamic  Skill Work: Hand Stand Push Ups Active Recovery: 3 Rounds Row 1000m Rest 4 Minutes Then  Band Stretches and Foam Rollers (You may also make up a WOD if you missed a day) Group Times: 6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 9:30 AM - Level 1 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 2 7:00 PM - Level 1

February 26, 2013

2-27-2013 Level 1 Warm Up: Row 400 Skill: Hang clean, Jerk- work with light weight  WOD: 10 min AMRAP  1 cl and jerk (105/75) 1 box jump (24/20) 2.... 2.... 3.... 3.... ------------------------------------ Level 2 Warm Up: Squat/Hip Prep Strength: Back Squat 5-5-5-5 @ 65% WOD: 15 Minute AMRAP 10 Thrusters (95/65) 10 Burpees 10 Pull Ups Group Times:  6:00 AM - Level 1/Level 2 7:00 AM - Level 2 8:30 AM - Level 2 Noon - Level 2 4:00 PM - Level 1/Level 2 5:00 PM - Level 2 6:00 PM - Level 1

February 25, 2013

2-26-2013

Level 1

Warm Up: PVC Warm Up

Skill: PVC overhead squat, bar overhead squat, work up to weight if technique is there.

WOD: 5 rounds for time
15 OHS  (75/45) 
400 m run 

-----------------------------------
Level 2

Warm Up: Snatch Drills

Strength: Snatch 
2-2-2-2-2 @ 65%

WOD: For Time
50 KB Snatches (55/35)
Run 800m
50 KB Snatches

(first set of KB Snatches done with either the right or left hand the last set done with the opposite)

Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

February 24, 2013

2-25-2013

Level 1

Warm Up: Run 400m
3 Rounds 
5 Push Ups
10 Sit Ups
15 Squats

Skill: front squat 3 x 3 (light for technique), sumo dead lift high pull
WOD: for time
21 goblet kb front squats (55/35)
21 sumo dead lift high pulls (55/35)
50 sit-ups 
15 GFS
15 SDLHP
40 sit-ups
9 GFS
9 SDLHP
20 sit-ups 

------------------------------------
Level 2

Warm Up: Clean Drills

Strength: Clean and Jerk
2-2-2-2-2 @ 65%

WOD: 5 Rounds
3 Minute AMRAP
3 Cleans (135/95)
6 Push Ups
9 Squats
Rest 1 Minute

(repeat the AMRAP 5 times, score total rounds)

Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

February 21, 2013

2-22-2013

Level 1

Warm Up: Burgener Warm Up

Skill: Hang Snatch, Box Jump
WOD: 10 min amrap
1 Hang Snatch
1 burpee box jump
2 Hang Snatch
2 BBJ
 ............

Increase by 1 rep each round

-----------------------------------

Level 2

Warm Up: MSCFWU

Work Capacity: Alternate Every Minute on the Minute for 8 minutes
15 KB Swings (55/35)
10 Burpees

WOD:WOD: For time @ (95/65)
30 Push Press (95/65)
30 Pull Ups
Run 400m
20 Push Press
20 Pull Ups
Run 400m
10 Push Press
10 Pull Ups
Run 400m 

Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2

Noon - Level 2

4:00 PM - Level 2
5:00 PM - Level 2
6:00 PM - Level 1

February 20, 2013

Levels 1 and 2

Active Recovery Day or Make Up a WOD you missed

Warm Up: Dynamic Warm Up

Skill Work: Kipping for Pull Ups and Toes 2 Bar

Active Recovery: 3 Rounds
Row 800m 
Rest 4 Minutes
Then 
Band Stretches and foam rollers

Group Times: 6,7,8:30, 9:30AM, Noon, 4,5,6,7PM

February 19, 2013

2-20-2013

Level 1

Warm Up: Run 200m 
PVC Warm Up

Skill Work: Pull ups (basic and kipping session), Kettle bell swings, Running position

WOD: Helen
3 rds for time:
400 m run
21 KB swings (55/35)
12 pull-ups

-----------------------------------
Level 2

Warm Up: Hip/Squat Prep

Strength: Back Squat
3-3-3-3-3-3
(65%-75%-85%-90%-90%-90%)

WOD: 21-15-9
Dead Lift (225/155)
Toes 2 Bar
(30 Double Unders to finish Each round) 3 to 1 singles


Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 1

February 18, 2013

2-19-2013

Level 1:

Warm Up: 3 Rounds
10 Jumping Jacks
10 Push Ups
10 Squats

Skill Work: Medicine Ball Deadlift, Medicine Ball clean
WOD: 12 Min AMRAP
8 pushups
10 Med-ball cleans
12 situps (unanchored) 

------------------------------------
Level 2:

10 min AMRAP
1 Snatch (135/95)
1 Burpee Box jump (24/20)
2 Snatch 
2 Burpee Box Jumps
3 Snatch
3 Burpee Box Jumps
.....
Each round and 1 more rep of each for 10 minutes. Score total reps.

Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

February 17, 2013

2-18-2013

Level 1:
Warm Up: PVC Warm Up

Skill Work: Squat (possibly with weight after tech work), Press into Push Press

WOD: For TIme:
40 Push Press(75/45)
40 Air Squats
Run 400 m
30 PP
30 Squats
Run 400m
20 PP
20 squats
Run 400

------------------------------
LEVEL 2:

Warm Up: Clean Drills

Strength: Clean and Jerk
2-2-2-2-2-2
70%-75%-75%-80%-80%-80%

WOD: For Time
15 clean and jerks (135/95)
Run 100m
10 clean and jerks
Run 200m
5 clean and jerks
Run 400

Group Times: 
6:00 AM - Level 1/Level 2
7:00 AM - Level 2
8:30 AM - Level 2
9:30 AM - Level 1

Noon - Level 2

4:00 PM - Level 1/Level 2
5:00 PM - Level 2
6:00 PM - Level 2
7:00 PM - Level 1

February 15, 2013


Hey guys just wanted to give you an update on some of the changes that we are going to be making to our class times. PLEASE READ ALL THE WAY THROUGH.

Once again we just want to reiterate that we believe this change will help everybody get a better quality of coaching, help you reach your fitness goals faster, and give you overall a better Crossfit experience. This is also a trail run to see how it works. If we need to make adjustments we will.

We are going to divide our athletes into 2 groups. They will be refereed to as Level 1, and Level 2.

Level 1: This can mean a variety of things. These athletes are new to Crossfit, they are probably not as efficient in the movements as our more seasoned members. These groups will also focus a little more the foundational movements themselves and allow you to become better at performing them. The programing, as far as the WOD's are concerned, will still be very, very intense but will be more fundamental, with a little less emphasis on strength and a bigger emphasis on technique work capacity.

Level 2: Experienced members. This group would be great for athletes who have a good general knowledge of all the foundational movements and can demonstrate them with proper technique.
This group should be able to move through the warm up a little faster and be able to get right to work. This group will also benefit those who are interested in competing in the local competitions, like the Garage Games, The Open, etc. This group will also put more focus on strength gains than Level 1 although that is not to say work capacity will be neglected.

You should be able to read this and know what category would work best for you. If you have any questions we can help you figure out what is best for you.

The only requirement we ask is that if you would like to participate in a Level 2 Class:

1. You must be able to preform the following with good technique. Press, Push Press, Jerk (push/split),
Front Squat, Back Squat, Overhead Squat, Dead Lift, Clean, and Snatch.

2. We would like for you to have been with us for at least 2 months so that you are comfortable with how the classes run, and so on. Exceptions can be made but please consult one of the trainers before you decide to make a change. Some athletes may only need a couple of weeks or a couple of sessions. Some may need more time.

Now what will we typical week look like?

Monday, Tuesday, and Thursday classes will look like this...

6:00 AM: Level 1/Level 2
7:00 AM: Level 2
8:30 AM: Level 2
9:30 AM: Level 1

Noon: Level 2

4:00 PM: Level 1/Level 2
5:00 PM: Level 2
6:00 PM: Level 2
7:00 PM: Level 1

Wednesday, and Friday

6:00 AM: Level 1/Level 2
7:00 AM: Level 2
8:30 AM: Level 2

Noon: Level 2

4:00 PM: Level 2
5:00 PM: Level 2
6:00 PM: Level 1

The Classes that are Level1/Level 2 will have 2 coaches present, one running each class.

We still want to be as accommodating as possible. If you get in a bind and can only make it to one or the other we can make adjustments. Thank you!

February 14, 2013

2-15-2013

Warm Up: PVC WARM UP

WOD: 5 Minute AMRAP
10 Cal Row
10 Burpees

Rest 2 Minutes

5 Minute AMRAP
15 Wall Balls (20/14)
10 Pull Ups

Rest 2 Minutes

5 Minute AMRAP
20 Air Squats
100m Run

Group Times: 6,7,8:30, Noon 4,5,6 PM

February 13, 2013

2-14-2013

Warm Up: Dynamic Warm Up

Skill Work: Practice Double Unders and Rope Climbs

WOD: Active Recovery Row
3 Rounds 
800m
Rest 4 Minutes
 
Or

Make up a WOD that that you misses this week

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 12, 2013

2-13-2013

Warm Up: Hip/Squat Prep

Strength:  Back Squat
5-5-3-3-3
(75%-80%-85%-85%-85%)

WOD: For Time
4 Rounds 
200m Run
20 Sit Ups
15 Box Jumps
10 KB Walking Lunges (55/35)

Group Times: 6,7,8:30 AM, Noon,4,5,6 PM

February 11, 2013

2-12-2013

Warm Up: Snatch Drills

Strength: 2-2-2-2-2
(65%-70%-70%-75%-75%)

WOD: For Time
3 Rounds
50 Double Unders (3to1 singles)
20 Burpees
20 UNBROKEN Hang Snatches (75/45)
* Every Time you put the bar down on the Snatches = 5 Additional Burpees*

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 10, 2013

2-11-2013

Warm Up: Clean Drills

Strength: Clean and Jerk
2-2-2-2-2
(65%-70%-70%-75%-75%)

WOD: 10 Minute AMRAP
7 Dead Lifts (115/85)
5 Hang Cleans
3 Thrusters
Rest 30 Seconds 

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 8, 2013

2-7-2013

Warm Up: PVC Warm Up

Work Capacity: 3 Rounds 
3 Minutes to run 400m
Rest remaining time

Rest 6 Minutes

WOD: 3 Rounds 
40 Wall Balls
30 Double Unders
Rest 2 Minutes

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 6, 2013

2-7-2013

Warm Up: Dynamic Warm Up

Active Recovery: Band Stretches 

WOD: Your Choice
1: make up one of the WODs you may have missed this week

2: Active Recovery Row
3 Rounds of 800m
Rest 4 minutes

3: Olympic Lift technique work
Snatch and/or Clean and Jerk

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 5, 2013

‎2-6-2013

Warm Up: Squat/ Hip Prep

Strength: 5-5-5-5-5 @
75%-75%-75%-80%-80%

WOD: 12 Minute AMRAP
5 Toes 2 Bar
10 Shoulder 2 OH (135/95)
15 KB Swings (55/35)

Group Times: 6,7,8:30, Noon, 4,5,6 PM

February 4, 2013

‎2-5-2013 *ANNOUNCEMENT* Hey guy I just wanted everybody to be aware that pretty soon, possibly starting next week, we will be making some changes to the class scheduling. Our goal is provide the absolute best Crossfit experience possible for everyone of our athletes. The issue is that as the class sizes grow, the skill level of the athlete gets more and more diverse and we are not satisfied with level of excellence that is being provided. You guys are a part of our Crossfit family and we want to make sure that you get the best coaching possible and that we are doing everything we can to help you achieve you fitness goals. We will post more on this tomorrow so you guys just hang tight and keep working hard! See y'all tomorrow!
4-5-2013 Warm Up: Snatch Drills Strength: 15 Minutes to establish a heavy 1 rep max Snatch WOD: For Time Run 400m Then 3 Rounds 10 Dead Lifts (225/155) 20 Burpees 30 Sit Ups Then Run 400m  Group Times: 6,7,8:30 AM, Noon, 4,5,6 PM

February 3, 2013

2-4-2013 Warm Up: Clean Drills Strength: 15 Minutes to work up to a heavy single Clean and Jerk WOD: "Fran" 21-15-9 Thrusters (95/65) Pull Ups Group Times: 6,7,8:30, Noon, 4,5,6 PM