HOLIDAY SCHEDULE:

FRIDAY (12/23) THERE WILL ONLY BE ONE CLASS AT 10AM. --- 12 DAYS OF CHRISTMAS WOD!

SATURDAY AND SUNDAY (12/24 & 12/25) THERE WILL BE AN OPEN GYM FROM 9-11AM EACH DAY.

MONDAY (12/26) THERE WILL ONLY BE ONE CLASS AT 10AM. --- ANOTHER FUN HOLIDAY WOD!

TUESDAY (12/27) CLASSES WILL BE BACK TO NORMAL.

WOD:   12/23/16

“12 days of Christmas”

On the first day of Christmas my WOD love gave to me:

1 Burpee
2 Pull-ups
3 Toes to Bar
4 Goblet Step ups, 53/35-lbs. to a 24”/20” box
5 Thrusters 45/33-lbs.
6 Jumping Lunges
7 Push-ups
8 KB Clean & Jerks, 53/35-lbs.
9 CandleSticks
10 Wallballs 20/14-lbs.
11 KB Swings 53/35-lbs.
12 Box Jumps 24”/20”

*Movements and order are subject to change :)

WOD:   12/22/16

18 minute AMRAP of:
9 Kettlebell Swings (53/35#)
9 Burpees
9 Kettlebell Swings (53/35#)
9 Box Jumps (24/20″)

HOLIDAY SCHEDULE:

CLASSES ARE NORMAL THROUGH THURSDAY (12/22)

FRIDAY (12/23) THERE WILL ONLY BE ONE CLASS AT 10AM. --- 12 DAYS OF CHRISTMAS WOD!

SATURDAY AND SUNDAY (12/24 & 12/25) THERE WILL BE AN OPEN GYM FROM 9-11AM EACH DAY.

MONDAY (12/26) THERE WILL ONLY BE ONE CLASS AT 10AM. --- ANOTHER FUN HOLIDAY WOD!

TUESDAY (12/27) CLASSES WILL BE BACK TO NORMAL.

WOD:   12/21/16

Deadlift 5-5-4-4-3-3-2-2-1-1 reps

EMOTM for 12 minutes, alternating:
Minute 1: 10 Romanian Deadlifts (50% of today's single)
Minute 2: 20 Ab-mat Sit-ups
Minute 3: 50 Double-unders

Apparel orders are in!

They are all ready to be picked up at the box!

If you ordered joggers you should have received an email from Cassie, there was a small delay on those. Let me or any of the coaches know if you have a question. Enjoy!

Also, if you changed your mind and *do* want to look rad there are a SMALL handful of extra sizes available in the navy tees and hoodies. (Cash Only!)

Don't worry you are going to look way better than this creepy model :)

WOD:   12/20/16

Push Press 5-5-4-4-3-3-2-2-1-1 reps

For time:
42 Medball Cleans, 20/14-lbs.
21 Push Press (at 50% of today’s single)
30 Medball Cleans, 20/14-lbs.
15 Push Press
18 Medball Cleans, 20/14-lbs.
9 Push Press

Check out Games Athlete Dan Bailey hitting a very similar workout to today's WOD, On a Boat!!!

WOD:   12/19/16

Complete as many reps as possible in 5 minutes of:
9 Overhead Squats 95/65-lbs.
9 Pull-ups

Rest 5 minutes.

Complete as many reps as possible in 5 minutes of:
15 Front Squats 95/65-lbs.
9 Toes to Bar

Rest 5 minutes.

Complete as many reps as possible in 5 minutes of:
21 Back Squats 95/65-lbs.
9 Handstand Push-ups

 

Holiday Schedule:

Classes are Normal through Thursday (12/22)

 

Friday (12/23) there will only be one class at 10am. --- 12 Days of Christmas WOD!

Saturday and Sunday (12/24 & 12/25) there will be an Open Gym from 9-11am each day.

Monday (12/26) there will only be one class at 10am. --- Another Fun Holiday WOD!

Tuesday (12/27) classes will be back to Normal.

All of you should have received a CrossFit Train Newsletter to your inbox, but if you haven't then here is a link to it:
http://eepurl.com/creq9v
There is an important announcement, the schedule over the Holidays, and much much more! Make sure to give it a read!

WOD:   12/18/16

For time:
50 handstand push-ups
50 L pull-ups
95/65-lb. sumo deadlift high pulls, 50 reps
50 inverted burpees
50 toes-to-bars

What the heck is an inverted burpee??

(You do not have to hold for 5 seconds as demonstrated in the video.)

A great scaling option that will be available to everybody is posted to CrossFit Training's Instagram.

Follow this link to check it out:

https://www.instagram.com/p/BNVmpBEgZEs/?taken-by=crossfittraining&hl=en

All of you should have received a CrossFit Train Newsletter to your inbox, but if you haven't then here is a link to it:
http://eepurl.com/creq9v
There is an important announcement, the schedule over the Holidays, and much much more! Make sure to give it a read!

WOD:   12/17/16
 

"Hammer" with a Partner
Five rounds, each for time, of:
135/95 pound Power clean, 10 reps
135/95 pound Front squat, 20 reps
135/95 pound Jerk, 10 reps
20 Pull-ups
Rest 90 seconds

*Share reps as needed, rest 90 seconds between rounds.

WEATHER ANNOUNCEMENT:

Tomorrow (12/16) the 5am, 5:30am, and 6am are cancelled! 7am will go as scheduled. And there will be an extended Open Gym from 8am - 10am!

If you plan on coming tomorrow morning be cautious on those roads! A workout isn't worth a car crash or worse!

 

All of you should have received a CrossFit Train Newsletter to your inbox, but if you haven't then here is a link to it:
http://eepurl.com/creq9v
There is an important announcement, the schedule over the Holidays, and much much more! Make sure to give it a read!

WOD:   12/16/16
 

50-40-30-20-10 reps for time of:
Abmat sit-ups
53/35-lb. Kettlebell Swings

Another awesome CrossFit Journal article on the topic of Smoothies.

Are these blended meals a good idea or not!?

Read the article and find out opinions and insight on both sides of the argument.

https://journal.crossfit.com/article/avoid-the-smoothie-trap

Weather Announcement:

5am, 6am, 7am, and 8am Open Gym are Cancelled 12/15

9am class will occur as scheduled.

We are sorry for this inconvenience, but we just want to keep you off the icy roads and safe!!!
 

 

 

All of you should have received a CrossFit Train Newsletter to your inbox, but if you haven't then here is a link to it:
http://eepurl.com/creq9v
There is an important announcement, the schedule over the Holidays, and much much more! Make sure to give it a read!

WOD:   12/15/16

In Teams of 3:
25 minute AMRAP of:
100 Calorie Row
50 Thrusters, 95/65-lbs.
100 Calorie Row
50 Thrusters, 135/95-lbs.
100 Calorie Row
50 Thrusters, 155/105-lbs.
100 Calorie Row
Max Thrusters, 185/135-lbs.
 

*Share calories and thrusters as needed.

*Only one person working at a time.

This Team WOD should be a blast! You and your partners don't have to have the same weights, but you do have to have Fun and Work Hard!

Get as far as you and your partners can in 25 minutes!!!

 

WOD:   12/14/16

Power Snatch 3-3-3-3-3 reps
 

5 rounds for time of:
155/105-lb. Power Snatch, 3 reps
10 Burpee Pull-ups

All of you should have received a CrossFit Train Newsletter to your inbox, but if you haven't then here is a link to it!

http://eepurl.com/creq9v

There is an important announcement, the schedule over the Holidays, and much much more!

Make sure to give it a read!