New to CrossFit?
Blog Archives and Benchmarks
Sunday
Dec132015

Monday December 14, 2015

Behind the scenes of Friday's RPM photo shoot. 

 

 

 

**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. "15.4"

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

B. 2 rounds for time: 

  • 35 GHD situps
  • 70 walking lunges
  • 140 double-unders

 

 

 

 

CSPORT 

A. EMOM x 10 min

ODD: 15 Box Jumps

EVEN: 12 DB Hang Clean to OH

 

rest 2 min

 

B. EMOM x 10 min

ODD: 15 KBS

EVEN: 150/100m Row

 

rest 2 min

 

B. AMRAP in 8 min

400m Run "buy-in"

then for the remaining time:

  • 10 K2E
  • 10 Push Ups
  • 10 Ball Slams

 

rest 2 min

 

C. AMRAP in 8 min:

  • 10 Back Ext
  • 10 Body Rows
  • 10 Bench Press

 

 

 

COMP   

A. Squat Snatch @ 95% effort, 2-1-2-1-2-1, 3-5 min rest; heavier each 2-1 set

B. Front Squat (add chains if needed) 2-3 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, 3-5 x 4 sets, 2 min

+

3 sets:

15-20 CTB

40 yd heavy sled push

rest 5 min


 

 

 

KIDS

A. Dynamic Warm Up

 B. Deadlift:
10-9-8-7-6-5-4-3-2-1

 C. Every 3 min for 15 min:
5 ring dips
10 air squats
15 burpees
 

 

 

 

 

Post results and notes to comments.
Saturday
Dec122015

Sunday December 13, 2015

Happy Sunday y'all!  Get out there!

 

 

**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. ;)

 

 

OPEN GYM

*9am - noon 

 

 

 

 

Post results and notes to comments.
Friday
Dec112015

Saturday December 12, 2015

 

4pm class synchronizing their set ups yesterday.

 

 

**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. snatch: 1RM

B. 10 rounds for time:

 

  • 10 down to 1 (ea. side) SA KB snatch (53/35)
  • 10 down to 1 clapping pushups
  • 40yds sled push (135/75}

 

 

 

 

CSPORT 

Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders
*45 min time cap

 

 

 

COMP   

“FIght Gone Bad”


 

 

 

 

 

Post results and notes to comments.
Thursday
Dec102015

Friday December 11, 2015

Some serious rowing going on here.

 

 

 

**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. snatch balance: to a heavy single

B. For time:

  • 30 squat cleans (155/105)
  • 30 toes to bar 
  • 30 burpees

 

 

 

 

 

CSPORT 

A. 3 sets:
15 Skull crushers
20 Reneage rows
15 side bends each side

B. 3 sets:
15 Body Rows
10 Pistols each leg
10 ab wheels

C. For time:
block run buy in
+
4 rounds:
15 box jumps
15 wall balls
25 sit ups
25 DUs (singles x 3)
+
block run buy out

 

 

 

COMP  

3 sets @ 95%:

20 Thrusters - 105lb/75lb

Row 400m

Rest 5-7 min


 

 

 

 

KIDS

A. Crossfit Dodgeball

B. Skill Work:
KB snatches
HSPU

C. 5 rounds for time:
10 hang power cleans
20 KB snatches
200m run

 

 

 

Post results and notes to comments.
Wednesday
Dec092015

Thursday December 10, 2015

Congrats to Cameron for getting his first muscle-up this week!

 

 

 

**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

35 min @ ~ 75%

  • 1 mile run "buy in" 

then with time remaining,

  • 300m row
  • 5 yds handstand walk
  • 3 heavy deadlifts (no TnG, singles only)
  • 30 sec side plank hold
  • 30 sec side plank hold other side
  • 5 yds handstand walk

 

 

 

 

 

CSPORT 

A. 1 min @ each x 3 rounds
Sit ups
Plank
Walking lunges

B. 21, 18, 15, 12, 9 , 6, 3:
Goblet squats
Bench Press
JPU

C. 21, 18, 15, 9, 6, 3:
Burpees
Cals (air bike or row)
Russian twists each side
 

 

 

 

COMP  

A. Squat Clean Cluster 1.1.1 x 5 sets, 3 min

B. Push Press. Push Jerk. Split Jerk, 3.2.1 x 3 sets, 5 min

C. Deadlift Heavy, 5 fast touch n go reps per min for 5 mins

D. 10 x 30 sec Double Unders/30 sec rest


 

 

 

KIDS

A. 400m run
then 2 rounds of:
15 hollow arch swings
broad jumps (2 lengths of room)
1 min plank

 B. Back Squat:
5-5-5-5-5
after each set of squats do 8 pull up negatives

 C. "Fran"
21-15-9:
thrusters
pull ups

 

 

 

 

Post results and notes to comments.
Tuesday
Dec082015

Wednesday December 9, 2015

Good to have Kyle back for a visit... and a 900lb yoke carry.  

 

 

 

**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. 4 rounds: 

  • 10 single arm DB rows/side
  • 10 body rows

*rest 2-3 bt rounds 

B. 10 rounds:

  • 40 sec max double unders
  • 20 sec rest 

C. For time:

  • 40 ab wheel
  • 40 weighted situps (45/25)

 

 

 

 

 

 

CSPORT 

A. TABATA x 8 rounds at each
(no alternating)
Rowing or air bike
DB ground to OH
Push ups

B. AMRAP in 20 min
400m run
20 thrusters
20 K2E
20 KBS
 

 

 

COMP  

 *rest day

 

 

 

 

Post results and notes to comments.
Monday
Dec072015

Tuesday December 8, 2015

Team USA with a surprise victory in the CrossFit Invitational last weekend, once again proving that experience matters in the sport of fitness.  Check out all the converage at games.crossfit.com.

 

 

**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. bench press: 4 x 5; rest 3 min

B. AMRAP in 20 min:

  • 10 thrusters (95/65)
  • 10 burpee box jumps (24/20)
  • 10 cal assault bike 

*you may sub row for assault bike if needed

 

 

 

 

CSPORT 

A. Big block run or 2k row

A. 10 rounds
5 push ups
10 push press
12 sit ups

Big block run or 2k row

B. 10 rounds
5 box jumps
10 KBS
12 air squats

 

 

 

COMP  

HSPU 1-10 ladder for time:

+

3 sets for time:

10 Power Clean - 115lb/75lb

15 Bar Facing Burpees

200m run


 

 

 

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. 8 sets:
2 Snatch Grip Push Press
2 Overhead Squats

C. For Time:
50 air squats
40 sit ups
30 push ups
20 pull ups
10 burpees

 

 

 

 

Post results and notes to comments.
Sunday
Dec062015

Monday December 7, 2015

just your standard christmas tree clean & jerk.

 

 

 

**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. snatch:  1RM

B. 100 pullups for time

 

  • every time you break, you must run 200m

 

*if you're consistently doing sets of less than 10 reps, scale this by running only after every 10 reps completed.

 

 

 

 

 

CSPORT 

A. hollow rock: 10s work/10s rest x 6 rounds

B. max situps in 2:30; must be unbroken - if you break/pause, you're done

C. AMRAP in 30 min:

  • 400m run
  • 10 box jumps 
  • 20 pullups
  • 30 lunges
  • 400m row
  • 10 burpees
  • 20 pushups
  • 30 squats

*run/row are interchangeable

 

 

 

COMP  

A. Squat Snatch 3-2-1-3-2-1, rest 3-5 min b/t sets - heavier on last wave

B. Front Squat with Chains (add chains) if needed, 2-3 reps x 5 sets, 4 min

C1. Close Grip Bench Press, 4-6 reps x 3 sets, 2 min

C2. Wtd Chin-up Cluster @ 30X0, 1.1.1.1.1 x 3 sets, 2 min

+

3 sets:

15 CTB

25 wallballs

Rest 4 min


 

 

 

KIDS

A. Dynamic Warm Up

 B. EMOM for 10min:
1 squat clean thruster
5 thrusters

 C. Every 3 min for 15 min:
Sprint 100m
10 air squats
Sprint 100m
10 KBS

  

 

 

 

Post results and notes to comments.
Saturday
Dec052015

Training for 2! 

 

 

**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. ;)

 

 

 

OPEN GYM

*9am - noon

 

 

 

 

Post results and notes to comments.
Friday
Dec042015

Saturday December 5, 2015

Shwin PRing his jerk... and definitely not in the middle of a crazy fast filthy 50... duh.  ;)

 

 

 

**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. thruster: 1RM

B. 3 rounds for time: 

  • 500m row
  • 50 Abmat situps
  • 400m run

 

 

 

 

 

 

CSPORT 

A. 4 rounds as a warm up
30 sec hollow rocks
30 sec jump rope
30 sec mtn climbers

B. 4 rounds
21 push ups
15 box jumps
9 single arm DB snatch per side

400m run

C. 4 rounds
21 wall balls
15 cal row
9 toes through rings

400m run

D. 4 rounds
21 KBS
15 pull ups
9 burpees

400m run


 

 

 

COMP  

10 minutes of work @ high/consistent effort:

75 Double Unders

20 Wall Balls

10 T2B

--10 min recovery

10 minute of work @ high/consistent effort:

10 Squat Clean Thrusters - 95lb/65lb

10 pullups

Run 400m

--10 min recovery

10 minutes of work @ high/consistent effort:

10 SDLHP - 75lb/45lb

10 Ring Dips

Row 300m


 

 

 

 

 

Post results and notes to comments.