Posts from the ‘Blog’ Category

  • New Logo

    Monday, March 30

    March 29th, 2015 | Blog | Coach | No Comments

    This is a recovery/deload week. Take this week to restore your mind and recover your bodies. Next week we will begin the next phase of the training season. This week, we will program plenty of mobilization and active recovery. It is still important to get in & move our bodies. We will not load up […]

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    Friday, March 27

    March 26th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. 2015 Reebok CrossFit Open WOD […]

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    Thursday, March 26

    March 25th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD: On the minute for […]

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    Wednesday, March 25

    March 24th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Push Press 6 minutes […]

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    Tuesday, March 24

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: 4 x 2 Hang Power Snatch + 1 Hang Snatch WOD: AMRAP 12 – 10 Pullups – 12 KB Swings – 14 Box Jumps (24/20) (Rebounding, Open Standard)

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    Monday, March 23

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Back Squat Every :90 for 6 min (5 sets) 5 reps @ 70% WOD: 7 Rounds for total working time – 7 Thrusters (115/75) – no more than 60% – 7 […]

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    Friday, March 20

    March 20th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. 2015 Reebok CrossFit Open WOD CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand […]

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    Thursday, March 19

    March 18th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. For 20 minutes, rotate on the minute between the following 4 stations (5 rounds): -200/160m Row or 200m Run -10 Russian Swings + 8 Goblet Alternating Lunges -8 Hand Release Pushups + […]

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    Wednesday, March 18

    March 17th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD/Strength/Cash Out: 25:00 running clock. For 16 minutes, alternate every minute between: – 1 + 1 Snatch (around 70%). Focus on mechanics and speed. Hold bottom position for 2 count. – 12 […]

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    Tuesday, March 17

    March 16th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Paused Front Squat 3-3-3-3 Metcon: 4 rounds for total working time. Rest 1 min b/w rounds. – 20/16 cal Row – 16 Thrusters (75/55) (No more than 40%) – 20/16 cal […]

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