Thursday 2/19/2015

Announcements:

  • Schedule change:
    No 6:30pm or 7pm sessions on Friday, February 20.
    Box will be closed on Saturday, February 21.

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Wednesday 2/18/2015

Announcements:

  • Schedule change – Box will be closed this Saturday, February 21.
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Overhead Squat – 3@50%-3@55%-3@60%-3@65%-3@70% of 1RM

WOD: “Angie” for time

Perform the following in order for time – must complete each exercise before moving on to the next

100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats

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Tuesday 2/17/2015

Announcements:

  • Schedule change – Box will be closed this Saturday, February 21.
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength:
Snatch Grip Strict Press – 3×3 (25-30% of 1RM Strict Press)
Power Snatch – 3@50%-3@55%-3@60%-3@65%-3@70% of 1RM Snatch

WOD: AMRAP in 15 minutes

30x Double-unders
5x Wall walks
30m Overhead walking lunges(m:45#/f:25# plate) (lock arms out on lunges)

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Monday 2/16/2015

Announcements:

  • Schedule change – Box will be closed this Saturday, February 21.
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals
Strength: Snatch Grip Deadlift – 3@50%-3@60%-3@70%-3@80%-3@90% of 1RM Snatch

WOD: 5 Rounds for time

5x Deadlift (m:275#/f:185#)
10x Barbell push-ups
20x V-ups

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Sunday 2/15/2015

Announcements:

  • Schedule change – Box will be closed this Saturday, February 21.
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (10am to 1pm).

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Saturday 2/14/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Valentines Day WOD: Chipper for time

100x Box Jumps (m:24″/f:20″)
100x Sit-ups
100 Calorie Row
100x V-ups
100x DB Push Press (m:35#/f:20#)

Only one partner works at a time.

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Friday 2/13/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength: Find new Back Squat 1RM
Skill: Practice then attempt to PR one of your “AMRAP in 1 minute” or “1 RM” challenge goals

WOD: As many Burpees as possible in 7 minutes.

Must touch an object with both hands 6″ above reach.

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Thursday 2/12/2015

Announcements:

  • Congrats to Melanie and Juan for making December’s Athlete of the Month!!
  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Active Recovery/Rest Day!

Make up a missed WOD or practice technique/skill and/or goals (4pm to 7pm)

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Wednesday 2/11/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength:
Find new Strict Press and Front Squat 1RM

WOD: AMRAP in 15 minutes

10x Strict Press (m:95#/f:65#)
10x KB Snatches-5ea side (m:55#/f:35#)
20x Floor wipers

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Tuesday 2/10/2015

Announcements:

  • CrossFit Games Open Registration is now Open!!
    This year there will be scaled versions of the Open workouts and a chance for our 14 – 17 year old teens to make it to the Teenage Division in the Open.
    Click here or on the left pane to register.

Strength:
Find new Bench Press and Deadlift 1RM

WOD: “Annie on the run” for time

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