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Wednesday
Dec232015

Thursday December 24, 2015

Darcie earning her figgy pudding yesterday.

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return next week!

Choose your own adventure!  

Pick a girl named WOD to do today!  

 

 

 

CSPORT 

800m run
+
2 rounds:
25 burpees
25 box jumps
25 GHD sit ups
25 KBS
25 thrusters
25 push ups
25 cals on airbike or rower
25 weighted sit ups
+
800m run
 

 

 

 

 

COMP  

*rest day 

 

 

 

 

Post results and notes to comments.
Tuesday
Dec222015

Wednesday December 23, 2015

Regions for the "OPEN".  If you don't know what this is yet... ask someone in class! ...it's coming!

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return next week!

"12 days of CrossFit Christmas" 

*perform the following for time just as you would sing the song...  1, 2-1, 3-2-1, 4-3-2-1... etc.  And warm up and get started quickly!  This is a long one. :)

- 1 rope climb

- 2 push press/jerk (135/95)

- 3 front squats (135/95)

- 4 power cleans (135/95)

- 5 burpees

- 6 box hops (30"/24")

- 7 KBS (70/53)

- 8 toes to bar 

- 9 GHD situps

- 10 C2B pullups

- 11 HSPUs

- 12 squat snatches (135/95)

*Compare to December 22, 2014

 

 

 

CSPORT 

A. 30 sec @ each x 3 sets
bird dogs
superman hold
HR push ups

B. 60 sec @ each x 3 sets
burpees
plank
air squats

C. AMRAP in 20 min
400m run
15 seated OH press
15 pull ups
15 jack knives

 

 

 

 

 

COMP  

A. Power clean and push jerk; 1 rep every 30 sec for up to 10 min

B. Deadlift x 3 every minute for 5 min

+

10 sets:

10 Push-ups

10 GHD Sit-ups

10 back extensions

1 min rest


 

 

 

 

 

 

Post results and notes to comments.
Monday
Dec212015

Tuesday December 22, 2015

Yeah, yeah, I know you all know where we are, but same sentiment applies... need a sweet last minute gift?  Gear up on RPM stuff this week!  You can check the goods at www.rpmfitness.com, then just let us know what you'd like! 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

Against a 30 min clock:

  • 5k row or 10k wattbike
  • 75 burpees
  • AMRAP double-unders with time remaining 

 

 

 

CSPORT 

A. AMRAP in 12 min
500m row
30 wall balls
30 box jumps

B. AMRAP in 12 min
15 cal air bike
30 JPU
30 sit ups

C. AMRAP in 12 min
400m run
30 KBS
5 man makers

 

 

 

 

 

COMP   

*Schedule this week Mon-Wed, Thurs and Fri OFF, Sat fun tester.

For time:

8 min amrap:

3 MUs

15 wallballs

30 DUs


 

 

KIDS

*Holiday workouts TBA in class!

 

 

 

 

Post results and notes to comments.
Sunday
Dec202015

Monday December 21, 2015

Looook what's just around the corner!  The OPEN starts in Feb this year!  

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. snatch: 1RM

B. 5 rounds for time:

  • 10-8-6-4-2 thrusters (135/95)
  • 5-4-3-2-1 bar muscle-ups

 

 

 

 

CSPORT 

A. 5 rounds: 

  • 10 bench press 
  • 10 pushups
  • 10 situps

B. 5 rounds:

  • 10 pullups
  • 10 single arm DB snatch ea. side
  • 10 situps 

C. 5 rounds:

  • 10 goblet squats
  • 10 reverse lunges ea. side
  • 10 situps

D. 5 rounds:

  • 500m row or 1600m wattbike
  • 10 burpee box jumps/step-ups

 

 

 

 

 

COMP   

*Schedule this week Mon-Wed, Thurs and Fri OFF, Sat fun tester.

A. Squat Snatch Build to 1RM

B. Front Squat (add chains if needed) 1-2 reps x 5 sets, 4 min

C1. Close Grip Bench Press  2-3 reps x 4 sets, 2 min

C2. Wtd Supinated Chin-ups @ 21X1, 2-3 x 4 sets, 2 min

+

3 sets:

15 T2B

15 KBS 70/53

rest 5 min

KIDS
*TBA

 

 

 

 

 

Post results and notes to comments.
Saturday
Dec192015

Sunday December 19, 2015

Greg putting our newly donated drag sled to good use yesterday.  

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

OPEN GYM

*9am - noon

 

 

 

 

 

Post results and notes to comments.
Friday
Dec182015

Saturday December 19, 2015

Noon class row.                

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. bench press: 3-3-3-3-3; rest as needed

B. 5 rounds for time:

  • 40 unbroken double-unders
  • 10 OHS (115/85)
  • 12 ring dips
  • 1 min unbroken plank hold 

 

 

 

 

CSPORT 

A. AMRAP in 20 min
15 box jumps
20 bench press
25 DUs
400m run or row

B. AMRAP in 20 min
15 knees 2 elbows
20 push press
25 air squats
20 cals air bike or 1k watt bike

 

 

 

 

COMP   

20 min amrap:

20 CAL Airdyne

20 KBS - 53/35

20 burpees


 

 

 

 

 

Post results and notes to comments.
Thursday
Dec172015

Friday December 18, 2015

Our new RPM athlete video.  Remember, our ropes make great gifts if you're looking for last minute ideas.  We can even personalize them with a name or other text!  

 

 

 

 

HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. clean & jerk: 7 min to find 1RM for the day; clock starts when you load your first weight on the bar 

B. 3 rounds, each for time:

  • 20-15-10 burpees
  • 400m run
  • 20-15-10 burpees

*rest 3 min bt rounds

**burpees decrease in reps each round

*NO PACING, sprint from the start each round and try to hang on.

 

 

 

 

CSPORT 

Like the 12 days of Christmas

1. 3 burpees
2. 5 thrusters
3. 10 sit ups
4. 10 box jumps
5. 10 renegade rows
6. 10 ab wheels
7. 20 KBS
8. 20 lunges
9. 30 cal air bike or 2k watt bike
10. 800m run or row

round 1= 1
round 2= 2+1
round 3= 3 +2+1
round 10= 10+9+8...+2+1

 

 

 

COMP   

3 sets @ 95%:

20 squat thrusters 75/45

400m row

rest 5-7 min


 

KIDS

A. Dynamic Warm Up

B. Skill Work:
toes to bar
jump rope

C. Tabata:
push ups/air squats

then...

Tabata:
burpees/thrusters

 

 

 

Post results and notes to comments.
Wednesday
Dec162015

Thursday December 17, 2015

 

So fun. 

 

 

 

HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. back squat: 5-5-3-3-1-1; rest as needed

B. For time:

  • 100 wall balls (20/14)
  • 75 pushups
  • 50 toes to bar
  • 25 deadlifts (315/205)

 

 

 

 

 

CSPORT 

A. 4 sets:
10 bench press
10 single arm DB row each side

B. 4 sets:
10 weighted squats
10 squat jumps

C. 30-20-10
KB high pull
weighted sit ups
burpees
400m run each round
 

 

 

 

COMP   

A. Squat Clean Cluster 1.1.1.1 x 5 sets, 3 min

B. Push Press 2-3 reps x 5 sets, 4-5 min

C. Deadlift 10 lbs heavier than last week, 5 fast touch n go reps per min for 5 mins

D. 75 Double Unders per min for as many minutes as possible (up to a maximum of 10 minutes)


 

KIDS

A. 400m run
then 2 rounds of:
15 wall squats
10 pass thrus
5 hollow arch swings

 B. EMOM for 10 min:
3 Wall Balls
10 Double Unders

 C. "Row, row, row...your boat "
10min AMRAP:
Row 300m (no stirrups)
10 Renegade Rows
10 Ring Rows

  

 

 

 

Post results and notes to comments.
Tuesday
Dec152015

Wednesday December 16, 2015

E-Dub hitting that bottom position like it's his job.

 

 

HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

New year's day: Open gym 830am - noon, closed at 12pm.

 

 

 

**Announcements, etc...**

  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

For reps:

 

  • 5 min cal Assault bike
  • 5 min sled push (135/75, 1 lap = 1 rep)
  • 5 min burpee box jumps (24/20)
  • 5 min cal row

 

*running clock, no rest between movements.

 

 

 

 

CSPORT 

A. 4 sets
30 sec crunches
30 sec bird dogs
30 sec superman hold

B. Alt TABATA x 5 sets @ each:
No push up burpees
DB ground to OH
Level changes

C. 3 rounds:
1k row/800m run/40 cal air bike
20 pull ups
20 HR push ups
20 air squats

 

 

COMP   

 *rest day

 

 

 

 

Post results and notes to comments.
Monday
Dec142015

Tuesday December 14, 2015

Need a unique gift idea?  How about some RPM apparel... we have several styles in stock. Just ask! 

 

 

 

HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed at 3pm.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed at 3pm.

New year's day: Open gym 830am - noon, closed at 12pm.

 

 

 

**Announcements, etc...**

  • SUNDAY HOURS CHANGE!  Apparently no one is taking advantage of the first hour of open gym on Sunday's, so our new Sunday open gym hours will be 9am to noon. 
  • THE PERFECT GIFT!  As a thank you to you guys, our awesome community, we're giving everyone the chance to give the gift of CrossFit this holiday season.  This month, all members will receive a credit for one free month of membership to give to a friend or relative to help them get started on their own CrossFit journey! I will be sending out an email with the details soon!  And nooo... it can't be used for your own memberships.  C'mon peeps, I have 4 kids, I know all the tricks in the book. ;)

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. 1 snatch + 1 hang snatch x 5 sets; rest as needed

B. 4 rounds for time:

  • 10 strict pullups
  • 15 goblet squats (53/35)
  • 20 KBS (53/35)
  • 400m run

 

 

 

 

 

CSPORT 

A. 3 rounds:
25 push ups
50 lunges

400m run

B. 3 rounds:
25 wall balls
50 DUs

400m run

C. 3 rounds:
25 box jumps
50 sit ups

400m run

D. 3 rounds:
25 KBS
50 mtn climbers

400m run

 

 

 

COMP   

For time:

15 thrusters 95lb/65lb

250m row

12 thrusters 95lb/65lb

250m row

9 thrusters 95lb/65lb

250m row

6 thrusters 95lb/65lb

250m row

3 thrusters 95lb/65lb

250m row


 

 

 

KIDS

A. 500m Row w/feet out of straps
then 2 rounds of:
15 wall squats
10 push up negatives
1 min hip bridge

B. EMOM for 10 min:
3 OHS
3 pull ups

C. For time:
30 front squats
30 sit ups
30 push press
30 sit ups
30 KB deadlifts


 

 

 

Post results and notes to comments.