Archive for February 2017
March 1, 2017
Spring is almost here! Beginning in March Commitment Club is going to change slightly. In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). March’s CC will be based on Double Unders! 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! Same plan for this Friday and the upcoming weeks. 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. Heats will be set up based off of when you arrive so if you want to go first get here early. 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! See myself or the coaches with money to sign up or with any questions on what to expect. 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. 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. If you are planning to participate be sure to have your money in by Friday. 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. Please refer to our Facebook group on how we will be handling FNL this year. If you’re interested in participating please square up with myself or one of the coaches before Friday. 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…
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