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August 30, 2019

QuickFit

Warmup:
400m Run
2rds
5 Strict No Jump Burpees
10 KBS – American

WOD:
15min clock
3rds
400m Run
10 Devils Press ( 45/30)
Remaining Time: Max MB2T

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 Dynamic Pushups
5 High Box Jumps
5 Hang Cleans + 5 Jerks (Build)

Strength: DB Bench
All Levels: 4 x 4 (Straight)
*Weight from 8.16.2019
**Slight incline

Choose Your Own Adventure

WOD:
10 – 9 – 8 – 7… 1
Hang Clean (115/85)
Jerk
1 – 2 – 3 – 4… 10
Box Jump (24/20)

Flex:
4 x 8 DB Hang Cleans (50/35)
*Unbroken
4 x 8 Arnold Press (Build)
1 x Max Banded Hammer Curls
*Just the band. No dumbbells.

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August 29, 2019

CrossFit

Warm Up:
Before WB – 3min Row – Easy
3rds
3 point hinge drill
6 Strict Pullups
4 Burpee Walkups
1:00 Deadbug
Deadlifts – Build to working weight

WOD:
2 Rounds
50 Cal Row
40 Deadlifts (185/125)
30 Burpees
800m Run

BodyFit

Warm Up:
3min Get Your Chili Warm
3rds
:40 Plank with pushups
10 Plate Touche
10 DB Push Press (Build to working weight)
:10 AB Sprint

WOD: Tabata x 8
Meter Row
Ball Slams
Cals AB
DB Push Pres
Mt. Climbers
*1min rest between movements*

Barbell Only

Barbell RDL – 8RM

Bent Over Row – 2 DB’s – 3 x 15

DB Shrugs – 3 x 15 *:01 hold at top of shrug*

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August 28, 2019

QuickFit

Warm Up: Get Your Chili Warm

WOD: Tabata x 8
Meter Row
Cals AB
Mt. Climbers (R+L=1)
*1min rest between movements*

CrossFit

Warm Up:
Hip Mobility
3rds
10 Scap Progression
8 Ring Rows (Underhand)
5 Lungesters (Build)
;10 AB Sprint

Strength: Superset
4 x 6/6 Barbell Lunges
6 Strict Chin-ups

Partner WOD:
15 Minute AMRAP
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups
*Alternate Movements

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August 27, 2019

CrossFit

Warm Up:
Overhead / Wrist Mobility
PA Snatch Warmup x 2
4 Broad Jumps x 2
—————————
5 Snatch Pullunders x 2
—————————
3 position Snatch + OHS (Build)

Strength: Snatch
Level 1: Technique
Level 2: Find a Heavy 1 Rep
*Heavy for today, but go get a PR if it feels good!

WOD: “Zee Germans”
10 Minute EMOM
3 Hang Snatches @80%
3 Power Snatches

BodyFit

Warm Up:
Ankle Circuit
8min WAMRAP
:40 Plank w/ pushup
8 Ring Rows
10 KBS – Build to working weight
Double Unders / Practice

WOD:
0 – 20min
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)
Then
10min AMRAP
2,4,6,… Renegade Rows
100m Run

Barbell Only

Incline Barbell Press 5 x 5 (Straight)

Deficit Pushups 5 x Max Reps (2 plates)

Seat DB Incline Press 3 x 20 (Build)

Optional Finisher: Hammer Curls – 20-15-10-10-10 (Build)

Posted on

August 26, 2019

Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.
QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.
CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no 6:00AM BodyFit on Tuesdays and Thursdays.
Barbell Only will be offered on Tuesdays and Thursdays from 6:30PM-7:30PM in place of CrossFit.
Open Gym will be offered on Sundays from 9:00AM-10:30AM.

QuickFit

Warm Up:
Ankle Circuit
5min WAMRAP:
10 KBS – Build to working weight
10 Elevated Pushups
Double Unders/Practice

WOD:
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)

CrossFit

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
6-6-6- Hip – Hang – Full Squat Clean (Build)
10/10 Lateral Hops

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep every :30 for 6 Minutes
*Heavier than 8.12.2016
**From the Rack

WOD:
9 – 6 – 3
Squat Cleans (165/115)
30 Lateral Hops
*Compare to 10.15.2018

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August 23, 2019

Warm Up:
3rds
1:00 Deadbug
12 Banded Good Mornings
8 BB Bent Over Row
10-8-6 – Hip – Hang – Floor Clean (Build to working weight)

Strength: Barbell RDL
All Levels: 4 x 6 (Build)
*heavier than 8.14.2019

Choose Your Own Adventure
WOD:
15 – 12 – 9 – 6 – 3
Power Cleans (95/65)
Cals Assault Bike

Flex:
4 x 8 Unbroken Hang Cleans (~50-60% of 1RM)
4 x 8 H Pulls (feet elevated if possible)
75 Banded Curls

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August 22, 2019

CrossFit

Warm Up:
Get Your Mind Right & WOD Setup

WOD: “The Seven”
7 Rounds For Time
7 Handstand Pushups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/50)
7 Pull-Ups
*40min Cap*

BodyFit 347

Warm Up:
8min WAMRAP
8/8 ML Press
8/8 Single Arm Press
10 KB High Pull (Heavy)
DB Squat Progression
100m Run (+100m each round)

WOD:
0-10 Minutes
1 Mile Run
Max Single Arm DB Clean and Jerk (50/35)
Rest 3 Minutes
13-20 Minutes
800m Run
Max DB Snatch (50/35)
Rest 3 Minutes
23-27 Minutes
400m Run
Max DB Thrusters (50/35)

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August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

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August 19, 2019

Warm Up:
Squat/Overhead Prep
3rds
10 Banded Pullaparts
10 Pole Squats
10-8-6 Overhead Squat (Build)
100m Jog

Strength: Overhead Squat
All Levels: 3 x 5 (Straight)
* heaviest from 7.22.2019

WOD: “Nancy”
5 Rounds for Time
400m Run
15 OHS (95/65)
*Compare to 8.23.18*