7/29 WOD

Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. It will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members.

It will be open to non-members for $10 a class so please spread the word if you know anyone who you think might be interested!

*This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

Bootcamp-Ad

 

Strength: 10 Mins to find a 1RM on 5/12 second Pause Front Squat
-You will pause 5 Seconds at the bottom of your front squat, stand and pause 12 Seconds at the top, then you can rack it. (This is a 17 Second Rep)
*Try and add 5-10lbs from last week.

-then 10 Mins to perform 3 Drop Sets
at 85% of the same 5/12 second tempo.
*Once you find your 1RM, you will then drop your weight to 85% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo 5 pause at the bottom, 12 Second Pause at the top (These sets will be about 50 seconds each) Rest 2-3 Mins b/w drop sets

Conditioner: For TIme (18 Min Time Cap)

-400m Run, then complete 3 Rounds of…
-5 Pull-Ups
-10 Push Ups
-15 Air Squats

-200m Run, then complete 3 Rounds of…
-5 Pull-Ups
-10 Push Ups
-15 Air Squats

-100m Run, then complete 3 Rounds of…
-5 Pull-Ups
-10 Push Ups
-15 Air Squats

 

7/28 WOD

Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. It will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members.

It will be open to non-members for $10 a class so please spread the word if you know anyone who you think might be interested!

*This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

Bootcamp-Ad

Strength A: Every 2 Mins for 16 Mins: 2 Snatch from the ground
*Find a max for the day

Strength B:  15 Min EMOM: (5 Rounds)
1st Min: 10 DB Snatch From Ground (50,30),
2nd Min: 10 Push Ups
3rd Min: 3 WallWallks

Conditioner: 6 Rounds (15min Cap)
-10 Push Press (115,75)
-10 Burpee Over Bar
*Every 2 mins stop and do 25 Double Unders (50 Singles)

7/27

Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. It will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members.

It will be open to non-members for $10 a class so please spread the word if you know anyone who you think might be interested!

*This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

Bootcamp-Ad


Strength A: Back Squat – Take 10-12 mins to work up to a 5RM, try and add 5-10lbs from last week, then do a drop set at 95% x5 and 90% x5 of your max for the day.

*NO longer than a 1-2 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 5rm… rest 2-3mins b/w sets

-Between each set find a 5rm on Weighted Pullups, If you need more than 1 Green Band you will scale to a 5 second Negative Pull-Up for 5 reps, if you can’t do that then you will work on tempo ring rows

Strength B: 4×10 of Goblet Squats with Mobility exercise to help achieve proper back squat positioning.

-Between each set find a 5rm on Weighted Pullups, If you need more than 1 Green Band you will scale to a 5 second Negative Pull-Up for 5 reps, if you can’t do that then you will work on tempo ring rows

Conditioner: 12 Min EMOM
1st Min – 10 Renegade Rows (Both arms = 1 rep)
2nd Min – 15 KB Swings (Blue,Red)
3rd Min – 100m Sprint (try and match or beat your time each round)
4th Min – 10 T2B

7/25 WOD

Strength: 1 Sec Pause Overhead Squat 5×2Pause 1 Second at bottom of your overhead squat. Work up to a 2rm for the day. Try and increase weight from last week.
-Rest 2-3 Mins b/w sets

Conditioner: 4 Rounds For Time (15 min cap)
-5 Strict Pull-Ups (If you need more than 1 green band scale to ring row)
-10 Deficit Kipping HSPU (45,25 plates) (Scale = no plates or regular push ups)
-15 WallBalls (20,14)
-200m Run

7/23 WOD

Starting Monday August 3rd we will be offering a New Class! It will be 1 hour Interval Circuit Training Class targeted at Fat Loss and basic Strength and Power Movements. It will be a Fast Paced Workout that will be as hard or easy as you make it on yourself, it’s for beginners as well as advanced athletes. It will be Free for Unlimited Members and it will count as 1 of your classes for 2x a week members. It will be open to non-members for $10 a class so please spread the word if you know anyone who you think might be interested. We will be offering it at the following times…

Monday – 7am   |   Tuesday – 5:30pm   |   Wednesdays – 7am   |   Thursday – 5:30pm

*This class will replace the 5:30pm CrossFit Class on Tuesday & Thrusday. The Monday & Wednesday 5:30pm class will still be active.

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Strength A: Every 2.5 Mins for 15 Mins
-Complete 1 Push Jerk
+ 2 Split Jerk
*6 Sets to work up to a max on the complex for the day

Strength B: Half Kneeling KB Bottoms Up Press – 5×10 each arm
*Between each set complete 30 Seconds of shoulder mobility drills
*Rest 90 Seconds b/w sets

Conditioner:  15 Min AMRAP / Teams of 2, 1 person works at a time
- 10 DB Man Makers (50,30)
- 20 T2B
- 50 Double Unders (100 singles)
- 100m Overhead Plate Carry (45,25) You may switch the plate with your partner whenever you want, but you must stop whenever the plate is not locked out overhead!

7/22 WOD

Strength: 10 Mins to find a 1RM on 5/12 second Pause Front Squat
-You will pause 5 Seconds at the bottom of your front squat, stand and pause 12 Seconds at the top, then you can rack it. (This is a 17 Second Rep)
*Try and add 5-10lbs from last week.

-then 10 Mins to perform 3 Drop Sets
at 83% at the same 5/12 second tempo.
*Once you find your 1RM, you will then drop your weight to 83% of what you worked up to for the day and do 3 Drops sets of 3 Reps with the same tempo 5 pause at the bottom, 12 Second Pause at the top (These sets will be about 50 seconds each) Rest 2-3 Mins b/w drop sets

Conditioner: For TIme (18 Min Time Cap)

400m Run then complete 1 Round of…
-4 C2B Pull-Ups (If you need more than 1 green band then scale to ring rows)
-8 Wallballs (20,14)
-12 KB Swings (Red,Yellow)

200m Run then complete 2 Rounds of…
-4 C2B Pull-Ups (If you need more than 1 green band then scale to ring rows)
-8 Wallballs (20,14)
-12 KB Swings (Red,Yellow)

100m Run then complete 3 Rounds of…
-4 C2B Pull-Ups (If you need more than 1 green band then scale to ring rows)
-8 Wallballs (20,14)
-12 KB Swings (Red,Yellow)

 

7/21 WOD

Hey guys and girls, we are making another pre order sale on Mens Tees, Tanks and Shorts as well as women’s tanks. You will have a week or two to get your order in. There will be a sheet like last time, once you pay you can put the design style, size, and color on the sheet in the office.
Click this link to see the samples… CFA 2015 Tee Shirt_Tank samples

 

Strength A: Every 2 Mins for 16 Mins: 1 Hang Snatch + 1 Snatch from the ground
*Find a max on the complex for the day

Strength B:  15 Min EMOM: (5 Rounds)
1st Min: 10 DB Snatch From Ground (50,30),
2nd Min: 10 Push Ups
3rd Min: 3 WallWallks

Conditioner: 8 Min AMRAP
-5 Push Press (115,75)
-10 Lateral Slam Balls (20,10)
-20 Double Unders (Scale = 40 Singles)

7/20 WOD

Strength A: Back Squat – Take 10-12 mins to work up to a 5RM, then do a drop set at 95% x5 and 90% x5 of your max for the day.
*NO longer than a 1-2 second pause at the top to breathe and get tight between reps! Any longer rest than that and you are not finding a true 5rm… rest 2-3mins b/w sets

-Between each set find a 5rm on Weighted Pullups, If you need more than 1 Green Band you will scale to a 5 second Negative Pull-Up for 5 reps, if you can’t do that then you will work on tempo ring rows

Strength B: 4×10 of Goblet Squats with Mobility exercise to help achieve proper back squat positioning.

-Between each set find a 5rm on Weighted Pullups, If you need more than 1 Green Band you will scale to a 5 second Negative Pull-Up for 5 reps, if you can’t do that then you will work on tempo ring rows

Conditioner: 12 Min EMOM
1st Min – 6 Squat Cleans (135,95)
2nd Min – 12 Burpee Over Bar
3rd Min – 100m Sprint (try and match or beat your time each round)

7/18 WOD

Hey Guys, Due to the high volume of coaches and athletes competing tomorrow, 9am class will be canceled, but 10am and 1pm are still on! Thanks and root us on!!!!

Strength: 3 Sec Pause Overhead Squat 5×2 – Pause 3 Seconds at bottom of your overhead squat. Work up to a 2rm for the day. Try and increase weight from last week.
-Rest 2-3 Mins b/w sets

Conditioner: Heats of 6
Buy In: 500m Row, then…

-10 Thrusters (95,65)
-20 Pull-Ups (If you need more than 1 green band scale to ring row)
-30 Burpees
-40 Slam Balls (20,10)
-30 Burpees
-20 Pull-Ups (If you need more than 1 green band scale to ring row)
-10 Thrusters (95,65)

7/16 WOD

Strength A: 2 Push Jerk + 2 Split Jerk (15 Mins)
*5 Sets to work up to a max on the complex for the day

Strength B: Half Kneeling KB Bottoms Up Press – 10 each arm
*Complete 5 sets with 90 Seconds rest b/w sets

Conditioner: 15 Min AMRAP / Teams of 2, 1 person works at a time
- 10 Handstand Push Ups (Pushups = Scale)
- 20 Power Cleans (115,75)
- 30 KB Swings (Red, Yellow)
- 40 Double Unders