Archive for February 2017
March 1, 2017
Spring is almost here! Â Beginning in March Commitment Club is going to change slightly. Â In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). Â March’s CC will be based on Double Unders! Â Each member will be placed into one of two groups:…
Read MoreFebruary 28, 2017
CrossFit: Warm Up: 500m Row – Easy Pace 3rds 10 Kips/Kipping Practice 10 Dynamic Pushups 10 MB to Toes Strength: DB Bench Press All Levels: 4 x 6 (Build) Dips 4 x 10 WOD: “Teaser” Every 3min x 5 250m Row 10 Ball Slams MR T2B *Score is total T2B BodyFit: 085 Warm Up: Ankle…
Read MoreFebruary 27, 2017
Congrats to all that completed 17.1 this weekend, it was quite a doozy! Â Same plan for this Friday and the upcoming weeks. Â Make sure you get your workout in and earn that t-shirt! Warm Up: Squat Prep Then 3rds 10 Scap Depressions :10 Super Friend Stretch + 4 Front Squats (Build) Strength: Front Squat Level…
Read MoreFebruary 24, 2017
Tonight is the night, FNL will begin between 6 and 6:30pm. Â Heats will be set up based off of when you arrive so if you want to go first get here early. Â Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…
Read MoreFebruary 23, 2017
Tomorrow it begins: Friday Night Lights! Â See myself or the coaches with money to sign up or with any questions on what to expect. Â There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight. Â Hope to see you all…
Read MoreFebruary 22, 2017
Warm Up: 400m Run 8min WAMRAP 8/8 MS Press 8 True Pushups 4 Burpee Broad Jump Strength: Bench Press All Levels: 3RM – go get a PR! Partner WOD: “Kenny and Dan” 12min AMRAP 5/5 Pullups 10 Burpee Box Jump (Alternating) Partner A) 10 Alternating DB Snatch Partner B) 10 Slam Ball *Partners switch each…
Read MoreFebruary 21, 2017
Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open. Â If you are planning to participate be sure to have your money in by Friday. Â P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…
Read MoreFebruary 20, 2017
Don’t forget this coming Friday will be our first Friday Night Lights session for the CrossFit Open. Â Please refer to our Facebook group on how we will be handling FNL this year. Â If you’re interested in participating please square up with myself or one of the coaches before Friday. Â Looking forward to kicking off the…
Read MoreFebruary 17, 2017
Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…
Read MoreFebruary 16, 2017
CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…
Read More