HOLIDAY SCHEDULE:
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.
HOLIDAY SCHEDULE:
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.
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