Please Fill Out the CrossFit Train Surveys in the back of the gym!!!

WOD:   01/04/17

Complete as many rounds as possible in 17 minutes of:
Rope Climbs, 1 ascent
7 Power Cleans, 115/75-lbs.
Rope Climb, 1 ascent        
7 Push Press, 115/75-lbs.

We are climbing the Rope today!!!

Make sure to bring some protection for your shin, if you plan on climbing or learning to climb!
 

But first, here are some instructional videos from top Crossfit athletes and coaches on how to climb! We will be teaching the J-hook, it is without a doubt the best way to climb.

Classes are all back to Normal, and for good this time!!!

WOD:   1/03/17

Back squat 5-5-5-5-5 reps
(Start at 65% and work up!)

Test 3
Tabata squat
Max reps of muscle-ups in 4 minutes
 

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Please Fill out our Surveys in the back of the Gym!!!

If you fill out a survey you will be automatically entered to win an RX Bar!!!! YAY!!!

You do not have to put your name on the survey, but I would greatly appreciate if you all completed one.

I want to make Train as awesome as possible, and make you all as fit and healthy as possible. So I'm asking you to Help me, Help You!

The more detail the better. The good, the bad, the ugly, and the beautiful; I want it all!

Thank YOU!

 

 

Only one Workout today at 10am!!!

WOD:   01/02/17
 

“CindyMary”

20 minute AMRAP of:
1 round of Cindy
1 round of Mary
 

*With a Partner
*Share reps as needed.

WOD:   01/01/17

 

Today 1/1 : Yoga at 10am, WOD at 11am

Tomorrow 1/2 : Class at 10am Only!

WOD:   12/31/16
 

"JackieAnnie"

For time:
Row 1000m
50 Thrusters 45/33-lbs.
30 Pull-ups

directly into,

50-40-30-20-10 reps of:
Double-unders
Sit-ups

New Year's Schedule:

Saturday 12/31 - Normal

Sunday 1/1 - Yoga at 10am, Start Your Year off with a WOD at 11am

Monday 1/2 - Class at 10am Only!!!

WOD:   12/30/16

5 rounds for time of:
20 Medicine Ball Cleans 20/14-lbs.
10 Push Press, 155/105-lbs.

New Year's Schedule:

Saturday - Normal

Sunday - Yoga at 10am, Start Your Year off with a WOD at 11am

Monday - Class at 10am Only!

New Year's Schedule:

Saturday: Normal Schedule

Sunday: 10am Yoga, 11am Community WOD- Bring Friends!!!

Monday: One class at 10am Only! - (It's a Holiday!)

Tuesday: Back to Normal for good this time!!!

WOD:   12/29/16

10 minutes to Work on Turkish Get-ups
 

15 minute AMRAP of:
10 Right Arm Overhead KB lunges
15 KB Swings
10 Left Arm KB lunges
15 KB Swings

*With a 53/35-lb. Kettlebell.

My Fondest CrossFit Memory of 2016 would have to be Memorial Day Murph!

Lots of good friends, a huge turnout, and a badass grueling WOD.

 

What is your Fondest CrossFit Memory of this Year???

NEW YEAR'S SCHEDULE:

EVERYTHING IS NORMAL THROUGH NEW YEAR'S EVE.

SUNDAY, NEW YEAR'S DAY: YOGA AT 10AM, COMMUNITY WOD AT 11AM
-START YOUR YEAR OFF WITH A WOD!
-BRING FRIENDS TO TRY US OUT!

MONDAY, JANUARY 2ND - ONE CLASS AT 10AM

WOD:   12/28/16

Hang Power Snatch 3-3-3-3-3 reps

Hang Power Clean 3-3-3-3-3 reps

21-15-9 reps for time of:
Hang Power Snatch 95/65-lbs.
Hang Power Clean 95/65-lbs.

New Year's Day we will be hosting a Community WOD.

Wake up late after a night out, gather some friends, and Start your Year off with a WOD here at Train!

WOD:   12/27/16

Front Squat 3-3-3-3-3-3-3 reps

Seven rounds for time of:
185/135 pound Front squat, 3 reps
7 L-pull-ups

I hope your Holiday break was great! And its not over yet, don't forget about New Years!!!

New Year's Schedule:

Everything is Normal through New Year's Eve.

Sunday, New Year's Day: Yoga at 10am, Community WOD at 11am
-Start Your Year Off with a WOD!
-Bring friends to try us out!

Monday, January 2nd - One class at 10am

HOLIDAY SCHEDULE:

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:   12/26/16

Hanukkah Workout

8 rounds for time of:
8 Power Cleans, 135/95-lbs.
8 Push Jerks, 135/95-lbs.
8 Front Squats, 135/95-lbs.
8 Turkish Get-ups, 53/35-lbs.

*With a partner, share reps as needed.