Saturday 8-30-2014

Yoga @ 9am

Open Gym @ 10:15am

We will have one class on Monday @ 2pm. Everyone have a fun and safe holiday weekend!!

Friday 8-29-2013

If you have a deck of cards at home, bring them with you today!!

Warm Up

then

“Partner Deck of Cards”

For Time:

Hearts = Burpees

Diamonds = Wall Ball Two-fers 20/14

Spades = Hand Release Push Ups

Clubs = Box Jumps 24/20

Jokers = 2 Rope Climbs

*All reps are determined by the cards numerical value. Jack=11, Queens=12, Kings=13, Aces=14. On “go” you and your partner will draw a card, then perform the reps shown at that station. You will not split the reps. Both partners must complete the work for the card drawn before moving on to the next station. 

Thursday 8-28-2014

Warm Up

*Lot Trips

*Inch Worm + Scorpion/ Dragon Crawl

*Find Your Corners/Bootstraps

then

Pause Back Squats 5×2 (Hold 2 seconds on bottom)

Snatch Grip Romanian Deadlift 3×8

then

“Pick Your Poison”

A) “Isabel”

For Time:

30 Snatch @ 135/95

or 

B) “Grace”

For Time:

30 Clean and Jerk @ 135/95

*7 Min time caps for both

Cash Out:

30 Strict Toes through Rings

750 m Row

Wednesday 8-27-2014

Yoga tonight @ 6:30pm

Warm Up

*Lot Trips

*2x Lunges/Gymnastics Bear Crawl

*2x 20 Single Unders/7 Sit Ups

then

“Running Annie”

For Time:

50 Double Unders

50 Sit Ups

200m Run

40 Double Unders

40 Sit Ups

200m Run

30 Double Unders

30 Sit Ups

200m Run

20 Double Unders

20 Sit Ups

200m Run

10 Double Unders

10 Sit Ups

200m Run

Cash Out:

5 Min Rope Climb Test

Tuesday 8-26-2014

Warm Up

*2 Min/:30 carioca/:30 forward-backpedal/:30 buttkickers/:30 Jumping Jacks

*2 x Inchworm with push up/Samson Stretch

*1 Min Double Under Test

then

Bench Press

Find 2 Rep Max

then

12 Min AMRAP:

8 Chest to Bar Pull Ups

10 Push Press @ 75/55

12 Box Jumps 24/20in

Cash Out:

PVC stretch/cool down

3×10 Hip Extensions/Supermans

50 Strict Sit Ups (No Arm Swing)

Monday 8-25-2014

We have some news and upcoming events for the gym in the coming weeks. Beginning today we will start an open gym time from 11:30am to 1pm Monday, Wednesday, and Friday. This will not be a structured class, but a good time to come in and work skills or get in a wod.

We’re running a promotion for the month of September. For any member that brings someone new to join us, you will receive 50% off your September membership dues and whoever you bring in will also receive 50% off their first month!!! For any current member that gets 2 new people to join, they will receive a free month! So tell your friends and family that they can receive their first month half price for September.

We have the annual Race For The Cure 5k coming up in 8 weeks. This year it will be held on October 18th at the Four States Fairgrounds. We want a big team like last year! We’ll be putting a sign up sheet on the whiteboard for anyone that plans to join the team and race with us. This sign up will be for the tshirts we’re going to have made for the race. 

Also, with Race For The Cure coming around we will begin an 8 week Endurance cycle for anyone interested in training for the race.  The programming will be posted on the whiteboard over the medballs. The 6:30pm class will be used as a designated Endurance training class. During this time slot we will work with running technique and efficiency. You may still follow the programming even if you aren’t able to make the 6:30pm class.

Warm Up

*Lot trips

*2 x Gymnastic Bear Crawl Down/Lunge Back

*2 x 5 Barbell Front Squat/5 Barbell Push Press

then

Thruster Technique/Standard

then

For Time:

21 Thrusters 95/65

400m Run

15 Thrusters 95/65

400m Run

9 Thrusters 95/65

400m Run

Cash Out:

Spiderman Crawls/Pigeon Holds/Couch Stretch

Tabata Planks

*Competitors on hands with 25lb plate on back

Saturday 8-23-2014

Yoga @ 9am

Open Gym @ 10:15am

Friday 8-22-2014

Warm Up

then

For time:

21 Handstand Push Ups

400m Run

21 Pull Ups w/Med Ball 20/14

15 Handstand Push Ups

400m Run

15 Pull Ups w/Med Ball 20/14

9 Handstand Push Ups

400m Run

9 Pull Ups w/Med Ball 20/14

*18 Min Time Cap

*Scaled = Push Ups on 45lb plate and regular Pull Ups or modifications of.

Cash Out:

Shoulder Mobility and Stretching

Thursday 8-21-2014

Warm Up

then

CrossFit Total

The best of 3 attempts at each lift:

1 Rep Max Squat

1 Rep Max Press

1 Rep Max Deadlift

*The 3 best completed lifts will be added together to form a total score.

*Rules will be explained at the top of class.

Cash Out:

Bring Sally Up – Overhead Squat (45/35/15/PVC)

Wednesday 8-20-2014

JenniandBJShower

This Saturday there will be a baby shower for Jenni and BJ Parish at Zapata’a from 12p-2p. Come celebrate with these great parents to be!!!! Please RSVP with Tamra soon so reservations can be made.

Warm Up

then

For Time:

800m Run

then

3 Rounds:

15 Box Jumps

15 Burpees

then

800m Run

Cash Out:

5 Min of Stretching

4 x :45 on/:15 off

Dead Bugs