Monday, July 25, 2016

Today's Workout:
IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM. We apologize for the inconvenience and will update you about the rest of classes as soon as we can.

A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Keep the barbell close and be quick and aggressive in your turnover.

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, and then from 2″ below the knee)

B. 10-9-8-7-6-5-4-3-2-1 reps of:
Power Snatch (95/65 lbs)
Overhead Squat
Chest to Bar Pull-ups

*ABSOLUTELY NO DROPPING THE BARBELL. CONTROL TO THE FLOOR.

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Reverse Plank from Hands
10 L-seated Straight Leg Lifts (slow and controlled)

Sunday, July 24, 2016

IMPORTANT ANNOUNCEMENT: MONDAY'S (7/25) 6:00AM AND 8:30AM CLASSES ARE CANCELLED DUE TO FLOODING AT THE GYM.

We apologize for the inconvenience and will update you about the rest of classes as soon as we can.

Thursday, July 21, 2016

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Wednesday, July 20, 2016

Today's Workout:
A. Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B. For time:
Run 400 Meters
10 Squat Snatches (135/95 lbs)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95 lbs)
Run 400 Meters

C. "Optional Accessories"
3 sets of:
60 second Straight-leg Bottom Balance
60 second Plank on Elbows
30 Elbow Jacks

Class Schedule during the 2016 CrossFit Games Week:
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!

Tuesday, July 19, 2016

Today's Workout:
A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

B. Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Walking Lunges (53/35 lbs)
9 Toes to Bar
6 Strict Handstand Push-Ups

C. "Optional Accessories"
Three sets of:
Dumbbell Floor Press x 6-8 reps
Bent-Over Reverse DB Flyes x 20 reps
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

Please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed during this week. We apologize for the inconvenience. Thanks!

Monday, July 18, 2016

Today's Workout:
A. Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

B. 2 rounds for time:
30 Wall Ball Shots (20/14 lbs)
30 Sumo deadlift High-pull (75/55 lbs)
30 Box Jumps (20″ box)
30 Push Press (75/55 lbs)
30 Calorie Row

Time cap: 25-minutes

Absolutely NO DROPPING the Barbells! Please don't break our bumper plates.

C. "Optional Accessories"
Three sets of:
Glute-Ham Raises x 10 reps
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!
Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

B. 5 rounds each for time, of:
25/20 Cals on the Rower
10 Chest to Bar Pull-ups
Rest 2-minutes between rounds

C. "Optional Accessories"
Three sets of:
Hollow Rocks x 20 reps
Weighted V-ups x 20 reps
Rest as needed

Class Schedule during the 2016 CrossFit Games Week:
Monday, July 18th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Tuesday, July 19th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Wednesday, July 20th: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Thursday, July 21st: 6am, 8:30am, Noon, 4pm, 5pm, and 6pm
Friday, July 22nd: CLOSED
Saturday, July 23rd: CLOSED
Sunday, July 24th: CLOSED
Monday, July 25th: Normal Class Schedule

As always, please take care of the gym and each other. Listen to the coaches and please make sure you register for classes on MINDBODY. No visitors or out-of-town guests will be allowed this week. We apologize for the inconvenience. Thanks!