Friday 6.24.2016

Stove's so fast he blurs his surroundings. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Huff 'N Puff"
AMRAP 12:00
800m Run
3-6-9-12-15-etc. in time left:
Power Snatch (115/75)
T2B 

Strength/Cardio - Secondary Focus

1. Overhead Squat - 4x2, climbing but not to a 2RM

2. Run
3x200m @ 85%+
(Jog Back)
4x100
(Jog Back)
1x600 @ 70%

Thursday 6.23.2016

Katrina celebrating her graduation from High School in true CrossFit fashion. Congrats, lady!

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]
SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Norsemen"
Teams of 2,
AMRAP 20:00:

1000m Row
80 Wall Balls (20/14)
60 Ring Dips

*Break up the row every 250m, everything else divide as you see fit. 

Secondary Focus

1. Barbell Goat Work - 10-15:00
*This could be literally anything; TGU, squats, presses, cleans, snatch, etc.
**Don't go heavy - work technique

2. ROMWOD 

Wednesday 6.22.2016

Shannon smashing shoulder to overheads. 

"Vitamin Water Settlement Approved by Court," CSPI - [Article]
 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

Weightlifting Wednesday
Against a 30:00 Clock:

At 00:00... 
EMOM x 8 sets
 1 Power Clean + 1 Hang Squat Clean (you pick the weight)

At 12:00... 
E2M x  4 sets
3 Front Squats (you pick the weight)

At 22:00...
AMRAP 3:00:
5-4-3-2-1
Deadlifts (155/105)
Hang Power Cleans (155/105)
Max Reps Lateral Burpees in Time Remaining

At 27:00...
AMRAP 3:00:
Same Number of Lateral Burpees from above to buy in, 
Then Climb as high as possible:
1-2-3-4-5-etc.
Deadlifts (135/95)
Hang Power Cleans(135/95)

Secondary Focus

1. ROMWOD

Tuesday 6.21.2016

5:30am getting after some Overhead Squats!

THEPETEBOX - I Get Around - [Video]

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Get Around"
For time:

200 Double Unders
21-15-9
Pull Ups
HSPU
200 Double Unders

Secondary Focus

1. Plank Holds 3 x :30/:30/:30/:30 - F/R/L/Rest

2. Pistol Practice x 5-10 Minutes

3.  Barbell Side Bends 3x20

Monday 6.20.2016

The crew, straight flexing before tackling "1775" on Saturday. 

UPCOMING EVENTS:

4TH OF JULY "GLEN" - 9AM

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Distress Call"
For time:

400m Run
21 Shoulder to Overhead (135/95)
400m Run
15 Shoulder to Overhead (165/115)
400m Run
9 Shoulder to Overhead (185/125)
400m Run

Skill/Accessory Work - Secondary Focus

1. Russian Split Squats 4x6, per leg

2. Good Mornings 3x12, weighted

3. Tabata V-Ups x 8 rounds

Friday 6.17.2016

Don't forget to breath once in a while, the world around us is awesome. 

The Greek Hero at the Gym - [Article]

UPCOMING EVENTS:

1775 WOD - Saturday 10am

ROMWOD - Sunday 9am

AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Porter"
4 RFT:

20 Overhead Squats (115/75)
20 Box Jumps (24/20'')

Secondary Focus

1. Bench Press 3x10

2. Tabata Flutter Kicks x 8 Rounds

Thursday 6.16.2016

Okay, back to bed. 

TODAY IS BUDDY DAY
SWING BY FOR A FREE CLASS!

REMINDER - ROMWOD SUNDAYS @ 10AM

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Fabreeze"
Teams of two
AMRAP 17:00

Partner 1 - 300m Row
Partner 2 - AMRAP:
15 KB Swings (53/35)
20 Push Ups
25 Sit Ups (GHD/Abmat)

*After P1 rows 300m, he/she swaps out and picks up where P2 left off.
**One partner must be rowing at all times.

Secondary Focus

1. ROMWOD

Wednesday 6.15.2016

Big Dy-Lan getting after those strict pull ups in Nicole. 

The X-Men Intro We Deserved As Kids - [Video]

REMINDER - ROMWOD SUNDAYS @ 10AM

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

Weightlifting Wednesday

Against a 30:00 clock:

At 0:00…
EMOM x 8
1 Clean @ 75%

At 12:00…
EMOM x 8
1 Snatch @ 75%

At 24:00
Back Squat - Heavy set of 5

Skill Work - Secondary Focus

1. Handstand Walk Practice x 5-7:00

2. ROMWOD

Tuesday 6.14.2016

Getting all Swole and Flexy. Join us Sunday mornings!

Aging, Performance and Health - [Article]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Nicole"
AMRAP 20:00

400m Run
Max Reps Pull Ups

*Score = total number of pull ups

Accessory/Skill - Secondary Focus

1. Build to a moderate complex: 
1 Push Press + 1 Push Jerk + 1 Split Jerk

2. Weighted Anchored Sit Ups 3x2:00 max reps - rest 1:00 between

Monday 6.13.2016

Fit, strong and capable kids grow into confident and capable leaders later in life. 

Few Things Bring Together Vets And Civilians Like Misery Of CrossFit - [Article]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK]

WOD - Primary Focus

"Surge"
For time:
9-12-15-12-9

Lateral Burpees
Deadlifts (245/165)
Ring Dips

Accessory/Skill Work - Secondary Focus

1. Floor Wipers 3x15-20

2. Weighted Hip Extensions 3x12-15

3. Single Arm Dumbbell Rows 3x12, per arm

Friday 6.10.2016

Little Flash Back Friday action. Yes, that was the gym. Yes, it's much better now. 

"THE GREATEST ADAPTATION IN CROSSFIT HAPPENS BETWEEN THE EARS" - GREG GLASSMAN - [ARTICLE]

UPCOMING EVENTS:
 
AUGUST 6 - 31 HEROES FUNDRAISER - [LINK]

SEPTEMBER 11 - SALUTE OUR TROOPS 5K WALK/RUN/RUCK - [LINK] 

WOD - Primary Focus

"Skipper Chipper"

For time:

1000m Run
25 Push Press (95/65)
25 C2B Pull Ups
25 Box Jump Overs (24/20)
50 Alt. Front Rack Lunges (95/65)
25 Box Jump Overs (24/20)
25 C2B Pull Ups
25 Push Press (95/65)

Accessory/Skill Work - Secondary Focus

1. Pick a Goat - hammer it for 15-20 minutes

2. Tabata Russian Twists

Thursday 6.9.2016

Jill knocking out rope climbs!

Meet John Hetlinger - The Coolest Dude That Ever Lived? - [Video]

Upcoming Events:
August 6 - 31 Heroes Fundraiser - [Link]
September 11 - Salute Our Troops 5k Walk/Run/Ruck - [Link]

WOD

"Hand Jive"

EMOM x 20

Min 1 - 15 Calorie Row
Min 2 -  :40 Max Distance Farmers Carry
Min 3 -  :40 Max Distance Sled Push/Pull
Min 4 -  :40 Max Reps Dumbbell Snatch, alternating arms
Min 5 - Rest

Wednesday 6.8.2016

August 6th - Mark your calendars. 

If soda commercials were honest - [video]

WOD - Primary Focus

Weightlifting Wednesday

Against a 20:00 Clock

Squat Clean
Every :45 x 12 sets x 1 rep @ 70% 1RM

-Rest 3:00-

AMRAP 8:00

35 Double Unders
5 Front Squats (185/125)
1 Rope Climb

Secondary Focus

1. Tabata Flutter Kicks x 8 sets

2. Standing DB Curls - 3x8, per arm

3. Hip Extensions - 3x12-15

Tuesday 6.7.2016

Couple Two/Tree Bro's training for that #PirateLife

Does Exercise During Pregnancy Lead to Exercise-Loving Offspring?

LAST DAY TO ORDER SHIRTS/TANKS - CLICK HERE TO PURCHASE NOW! (DEADLINE MIDNIGHT TONIGHT)

WOD - Primary Focus

"Buttered Biscuit"

For time:

9 Muscle Ups
21 HSPU
33 GHD Sit Ups
6 Muscle Ups
15 HSPU
27 GHD Sit Ups
3 Muscle Ups
9 HSPU
21 GHD Sit Ups

Skill/Accessory Work - Secondary Focus

1. 5 Sets of:
20/14 Cal AD
10 Unbroken Rapid Fire Burpees
- Rest 2:30 between sets-

2. Barbell Rows 3x7, across

3. 2:00 Double Under Test (Max Reps)

Monday 6.6.2016

Get in step! Jen, Shy and Kelly kicked some serious butt this weekend. Great job girls!

FONZI - "THE RECIPE" (OFFICIAL MUSIC VIDEO)

TWO DAYS LEFT TO ORDER SHIRTS/TANKS - CLICK HERE TO PURCHASE NOW!

WOD - Primary Focus

"Fire for Effect"

3 RFT:

400m Run
30 Wall Balls (20/14)
20 Hang Power Cleans (135/95)

Skill/Strength - Secondary Focus

1. Push Press 2-2-2-2, building of last weeks 3's

2. Push Jerk 1-1-1-1, climbing but NOT to 1RM

3. Weighted Dips 5-5-5-5-5
*On rings, bars or benches - scale accordingly

Friday 6.3.2016

Don't forget, next Tuesday is the LAST DAY TO ORDER!

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

WOD - Primary Focus

"Elizabeth"

21-15-9 for time:

Squat Cleans (135/95)
Ring Dips

Accessory - Secondary Focus

1. Clean Pull 3x3 @ 110% 1RM Clean

2. Plank Holds :30/:30/:30/:30 - Center/Left/Right/Rest

3. Hydrate or Die

Thursday 6.2.2016

Sometimes the simplest combination proves to be the most potent. 

TODAY IS BRING A BUDDY DAY! ALL CLASSES ARE FREE TO TRY!

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

WOD

Teams of two, AMRAP 15:00

Partner 1 - 200m Odd Object Run (Medball or Sandbag)
Partner 2 - AMRAP until partner returns:
10-20-30-40-50-etc
Burpees
DB/KB Box Step Overs (24/20'' Box - you choose Weight)
T2B/K2E

*Partner 2 chips away at AMRAP until Partner 1 returns, then swaps out and Partner 1 picks up where Partner 2 left off. 

Accessory Work

1. Bike/Row 4x2:00 on/1:00 off

2. GOAT Work

3. Mobility

Wednesday 6.1.2016

Organized chaos.

ONLINE STORE IS UP: CLICK HERE TO ORDER SHIRTS!

Weightlifting Wednesday

Against a 25:00 Clock

(0-9:00)

Snatch - Every :45 perform 1 rep @ 70% 1RM

-Rest 4:00-

(14-25:00)

12:00 to complete:

Back Squat 2-7-2-7-2, climbing
(Ex: 2 reps @ 300, then 7 reps @ 200, then 2 @ 305, then 7 @ 205, ending with 2 @ 310)

Accessory/Secondary Work

1. L-Sit Holds x 10 sets @ max effort

2. Barbell Side Bends 3x15-20 reps

3. Mobility (stretch/roll out)

Tuesday 5.31.2016

The crew from yesterday before tackling Murph. 

ONLINE STORe is up: Click here to order shirts!

WOD - Primary Focus

"Pirates Booty"

4 RFT:

15 Calorie Row
20 KB Swings (70/53)
25 GHD Sit Ups 

Strength - Secondary Focus

1. Strict Press 3-3-3

2. Push Press 3-3-3

3. Barbell Curls 5x5

Monday 5.31.2016

Lt. Michael Murphy - KIA June 28, 2005 - Kunar Province, Afghanistan

**Attention all: ONE (1) Class today, begins at 11:00am and runs until everyone is done. First heat kicks off at 11:45, following a Memorial Day presentation at 11:40. See you all at the gym!!

"Murph"

For time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Partition reps as needed. 
**If you have a 20# vest or body armor, wear it.