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Friday 11.3

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FIT A. 15 Minutes to finish Press 2x4, 2x2 @ 3111 B. 18 Minutes to finish Deadlift 1x3, 2x2 @32X1 C. 5 Minutes Max Scaled Toes to Bar COMP A. 15 Minutes to finish Press 4x2 @ 3111 B. 18 Minutes to finish Deadlift - Find a 2rm @32X1 C. 5 Minute Cap 75 Toes to Bar For Time Score: A, heaviest weight. B, heaviest weight. C, reps or time. Notes: Beat last week, and don't shred your hands!          

2017 11 03

Thursday CF

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Just a heads up everyone - until we get this website switched over, it may be a little messy - hang in there with us! FIT Clean Warm Up A. Every 90s x 8 Hang Power Clean x 2 B. 5 Sets for time - 15 Minute Cap 20 Walking Lunges 10 Ring Rows COMP Clean Warm Up A. Every 90s x 8 Clean x 1 B. 5 Sets for time - 15 minute cap 20 Front Rack Walking Lunges 10 Ring Rows w/feet on box Score: A, heaviest weight. B, weight and time. Notes: A. Try to best last weeks B. FIT: Load if you can, COMP - DB or KB Can be used      

2017 11 02

Monday 6-1-2014

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This week is going to be a little bit lighter since we're going to be maxing out on Saturday! So try not to fry yourselves on any regular CrossFit WODs on our off days. A) Hang snatch (mid-thigh) - 4x2 - pick a moderate weight and maintain for all 4 sets Power clean and jerk - 4x2, see above B) Back squat - EMOM for 6 minutes - 4 fast reps at 65% C1) GHD back extensions - 3x15 C2) 3-touch med ball sit-ups - 20#/14# - 3x10 Ideally, alternate between the two to share the GHD love

2014 06 01

Saturday 5-31-2014

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Today is my last day at my current job, so to celebrate we are going to lift heavy things! Yay! A) Clean and jerk - 2x1 @ 80, 85, 90% of last C&J from 1week ago B) Front squat - 3x5 (increase from 2 weeks ago, explode out of the bottom) C1) Good mornings 5x5 C2) Accumulate 50 evil wheels, 50 side plank touches w/ 3sec hold at top

2014 05 30

Wednesday 5-28-2014

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I hope you all had a good holiday weekend! Time to get back down to business. :) A) Snatch - 3x1 @ 85% of max last Wednesday, 3x1 @ 90% 2-position hang clean (floor, below knee) - 5x2 (only move up in weight if form is perfect) B) Push Jerk - 2.2.2.2 Back squat (pause) - 30X1 - 5x3 C) WOD - 8 minute AMRAP 6 push-ups 8 box jumps 24"/20" (landing on full foot, quarter squat) 10 butterfly sit-ups (extra credit if they're weighted with 30/20# ball .....We love abs, right?)

2014 05 28

Saturday 5-24-2014

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A)  3-position snatch (floor, below, knee, power position) - 4 x 3 C&J - 1.1.1.1.1 (start at 80% of last Wednesday's last rep, try to increase this week)   B)  Back squat - warm up, then 2x3 @ 75%, 2x3 @80%, 2x3 @85% of 1RM   C1)  10 DB Push Press, 10 DB double arm rows, 10 windshield wipers - 3 sets, no rest, not for time   ** Don't forget:  there is no Oly class on Monday 5/26! Come out and do Murph with the rest of the gym (or bring beer and watch everyone else work out.)!

2014 05 23

Wednesday 5-21-14

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CONGRATULATIONS ADAM and WELCOME BABY PEARL!!! We are all so happy for you two! :)   A)  Snatch - 1.1.1.1 Then: 5x2 at 70%, rest 2:00-2:30 between sets. **focusing on just the snatch today-- trying to get quite a few reps under the bar and work up to a heavy single. Then, we'll drop in weight and hit some working sets.   B)  Split jerk - 2.2.2 Front Squat - 3x5 (try to increase from last week's 5x5 at 70%)   C)  15 jack knives, 15x3second Superman holds - 4 sets   **IMPORTANT REMINDER:  No class next Monday 5/26 on Memorial Day. Come do Murph with the rest of the gym! There will be partner options, so come on out and have fun with your fellow CFSBers.

2014 05 21

Monday 5-19-2014

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A.  Power snatch + Hang Power Snatch (from power position)  - (1+1) x 5 2 Power cleans + 1 Jerk  - 5 sets, increasing in weight if technically sound   B.  Overhead Squat - 5 x 3 at 75% of 1RM (if you don't have a 1RM, 5 x 3 at a weight where you can hit at or below parallel)   C1.  Standing DB crunches (25 each side x 2 sets)

2014 05 18

Saturday 5-17-2014

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A. Snatch pull x 2 + Snatch -- (2 snatch pulls + 1 snatch = 1 rep), work up to heavy but perfect set Power clean  2.2.2.2.2   B. Back squat 3x3 --22X1 (2 seconds down, 2 seconds at bottom, stand up, 1 second rest at top) ***First set at 60% of your 1RM back squat, increase by feel 2 Push press + 2 Push jerk - (2+2) x 4 -- work up to challenging set of 2, repeat that challenging set x 3   C.  GHD sit-ups & back extensions -- 2x alternating sets of 10 each

2014 05 16

Wednesday 5-14-2014

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Awesome work Monday, you guys! I'm looking forward to getting to work with you all a whole lot more.   A.  Clean & jerk - increase by feel - 3.2.2.1.1   B.  Front squat  5x5 @ 70%   C1.  Good mornings 5x5  - weight on this is up to you as long as you adhere to the requirements mentioned in class C2. 30 second plank, 30 seconds Russian twists - 6x C3. 1000m row -- alternating 15 hard pulls, 15 easy pulls

2014 05 13

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