Thursday, February 27, 2014

CrossFit Workout - Friday 2/28/14

Task List WOD, aka Friday Fun Day

Show up and see what's on your list.  We will use the entire box and a full hour

Wednesday, February 26, 2014

CrossFit Workout - Thursday 2/27/14

 Strength:  Bench Press 10-10-10-10-10

Metcon/WOD:  rowing and core

** The first WOD of the 2014 CrossFit Games Open competition gets announced tonight (Thursday) around 8:00pm EST.  We will be doing this WOD as our member WOD on Saturdays for the next five weeks. Any of our athletes who are competing and registered on the CrossFit Games site will have their WODs judged and verified on Saturdays starting at noon.  Please see our Games Training Group on Facebook for more details on scheduling and requesting alternate times if you are unavailable on Saturdays.  There is still time to register to compete, check out

Tuesday, February 25, 2014

CrossFit Workout - Wednesday 2/26/14

Max reps/rounds in 15 minutes of

10 deadlift - 1x body weight
15 kb swings - 55/36
20 box overs - 24/20


Wednesday, February 19, 2014

CrossFit Workout - Thursday 2/20/14 through Tuesday 2/25/14

Thursday:  10 round for time of

10 ball slams
10 crossover pushups
15 ball slams
15 jackknife situps

Warmup: Same as Wednesday
Cool down:  3 minutes bar hang

Friday: 4 rounds for time of

30 goblet squat  55/36
500M row
30 kb swing 55/35

Warmup:  CF Cleveland AB Routine, 30 reps x 3 rounds
Cool Down:  Trainer's choice

Saturday: Partner WOD, rowing, pushups(DHR) and Knees to Elbows

Cool Down:  100 ball slams for time, 5 burpees at the beginning of each minute

Sunday:  OPEN GYM, doors open at 9:00am with lights out at 11:00am

Monday:  Long Chipper, show up and see what's up

Tuesday:  Tall Karen, 11.5'-M  10'-W


Tuesday, February 18, 2014

CrossFit Workout - Wednesday 2/19/14

Strength: Choice of one movement

A. Front Squat
B. Back Squat
C. Overhead Squat
D. Zercher Squat

Come in and see the rep scheme, plenty of work with plenty of rest.

Metcon WOD: Yes
Warmup: Yes
Cool Down: Yes

Monday, February 17, 2014

CrossFit Workout - Tuesday 2/18/24

Push press 5-5-5-5-5

Metcon/WOD, Amrap in 10 minutes

5 Pullups, 5 dips, 10 push-ups & 10 kb swings

***Jacked version - muscle-up to support for dips

Sunday, February 16, 2014

CrossFit Workout - Monday 2/17/14

5 rounds for time of 

25 double unders - unbroken 
25 wall ball shots - 20lbM/14lbW
15 burpees before rounds 1 & 4

Saturday, February 15, 2014

CrossFit Workout - Saturday 2/15/14

Thursday, February 13, 2014

CrossFit Workout - Friday 2/14/14

Deadlift, max reps in 60 seconds
max rep hand release pushups
rest 2 minutes

5 sets total, increase weight each set of deadlifts while maintaining perfect for on all reps. Reach weight in fifth set that is difficult to perform 8-10 reps in 60 seconds. Start first set with approximately 50% of 1RM.  We will advise you on weight increases each set. If you pause more than one second during the pushups the set ends.  

Metcon WOD: TBA

Warmup: Row, squats and light deadlift warmup sets

Weekend Update. Yes, there is a Friday Super Sweet Workout at 6:00pm today. Missy will be supplying complimentary post workout libation leftovers from her infusion party last weekend. Proper ID require ; >)

Saturday, business as usual. 

Sunday: Yes, Open Gym in the morning, door open at 9:00am, lights out at 11:00am. Come and work on your weaknesses or make up a wod from this past week. D'overs allowed. Members only, please.

Wednesday, February 12, 2014

CrossFit Workout - Thursday 2/13/14

Any combination/split of the following, for time

200 calories on C2 rower
200 walking lunges

Pair up on a rower and share it if there is a big crowd. Play nice!

Warmup: CF Cleveland Ab routine, 30 reps x 3 rounds
Cool down:  L-hang, 2 minutes total then 1 additional minute bar hang

Tuesday, February 11, 2014

CrossFit Workout - Wednesday 4/12/14

Shoulder press 10-10-10-10-10 from the floor

max rounds in 12 minutes of

5 CTB pullups, or chest to ring
10 DB thruster
15 jackknife situp

**Jacked version - bar muscle-up x 5

Vince and Israel did the 'jacked' version, 5 bar muscle ups per round instead of ctb pullups.  Here's Israel going into round 8.

Monday, February 10, 2014

CrossFit Workout - Tuesday 2/11/14

snatch 5-5-5-5-5-2-2-2

Metcon WOD:  10-->1
Toes to Bar, box jumps & row (cals), fast and furious.

Sunday, February 9, 2014

CrossFit Workout - Monday 2/10/14

1-10-1 pyramid of your choice of one arm kb swing(R&L), wall ball shot, burpee  or DB thruster & 10 unbroken double unders per round, for time

Saturday, February 8, 2014

CrossFit Workout -Saturday 2/8/14


Thursday, February 6, 2014

CrossFit Workout - Friday 2/7/14

Strength: Choice of one movement
A. Front Squat
B. Back Squat
C. Overhead Squat
D. Zercher Squat

Come in and see the rep scheme, plenty of work with plenty of rest.

Metcon WOD: Yes
Warmup: Yes
Cool Down: Yes

Weekend Update:

Friday:  Morning hours are usual, there is no Friday P.M. workout this week.

Saturday:  Business as usual, doors open at 8:00am, last warmup starts at 10:00am.  Basic Intro Workout at 11:00am, first three visits are free.  A great way for new people to try our training, see our box and meet our people.

Sunday:  Yes, Open Gym with doors open at 9:00am and lights out at 11:00am

Wednesday, February 5, 2014

CrossFit Workout - Thursday 2/6/14

one arm DB push press 5-5-5-5-5 right & left

Metcon WOD:

5 rounds for time of

DB thruster - 12 reps (30s-M/20s-W)
Hang clean - 6 reps (135-M/95-W)
Scale weight as needed, use your "Grace" weight if possible.

Warmup: CF warmup, 10 reps each x 3 rounds
Cool Down:  Trainer's choice

CrossFit Warmup:

Samson Stretch
overhead squat - pvc or light bar
back extension
ring dip

Tuesday, February 4, 2014

CrossFit Workout - Wednesday 2/5/14


Sort of like an Open Gym format for those of you who brave it out in the snow.

Monday, February 3, 2014

CrossFit Workout - Tuesday 2/4/14

Strength:  Bench Press 10-10-10-10-10
Metcon: Wall ball shots, burpees & ball slams, fast & furious
Cool down: Trainer's choice

Sunday, February 2, 2014

CrossFit Workout - Monday 2/3/14

4 rounds for max reps

Double unders - 3 minutes
KB swings - 2 minutes


Saturday, February 1, 2014

CrossFit Workout - Saturday 2/1/14