Posted on

November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.


Warm Up:
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Floor Press
All Levels: 3 x 5 (Straight)

8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

Posted on

March 5, 2014

Good work tonight Alpha.  As we continue to grow as a gym we will be learning more, new complex movements.  Embrace the challenge and remember it’s easier to build good habits and movement patterns than it is to break bad ones.

Floor Press 4×4 (+5)

15min AMRAP
10 Burpee Box Jump (24/20)
15 Situps
20 Back Extensions

Posted on

February 6, 2014

Today we will introducing a new movement, floor press.  Upper body pressing is imperative to building strength and for now this is how we will achieve it.  Here is a quick video (you’re welcome Ben) and explanation, we will discuss in more detail in class.

“To set-up for the barbell version you will need a power rack (unless you have a training partner willing and able to deadlift the bar and hand it to you). Lying on the floor as you would on a bench with your shoulder blades pulled together, elbows tucked, back arched and feet flat you will un-rack the bar, lower it under control until your triceps touch the ground, pause for a split second and reverse the movement; simple as that.”


Back Squat 3X5 (+5)

Floor Press 6,6,6


2min Airdyne test for calories

Posted on

February 20, 2014

Here is a great article about why and how we should be training.  I try to install these same principles in our classes and if we approach our fitness from this mindset we will be good, like real good.


Back Squat: 3×5 (+5)

Floor Press 4×4

**With remaining time pick a skill/goat and work it.