WOD: 3/26/15

Strength
Bench Press: 5 X 2 – Work to a 2RM – Heavier than last week.

Conditioning
400m Run
40 Air Squats
40 Double Unders
30 KB Swings (53/35)
30 Walking Lunges
500m Row

15.5 will be announced at 5 PM tonight!  We hope to see you here tomorrow evening for our final Friday Night Lights event!  Stay after for food, drinks, and good company!

WOD: 3/25/15

Strength
1a) 4 X 5 Overhead Squat
1b) 4 X ME UB Dead Hang Pull Ups
*Scale so that at least 6 reps can be completed in each ME UB set.  Preferred scaling option is using a spotter.

Conditioning
800m Run
15 V-Ups
30 Push Ups
15 V-Ups
800m Run

Reminder: Our last Friday Night Lights event is coming up!  We want as many people as possible to cheer each other on.  We’ll be around afterwards having pizza, Barbecue, and beer.  We’re looking forward to another great night hanging out together, exercising, and having fun.  

WOD: 3/24/14

BBG:

Establish a 2RM Hang Clean (full squat)

Conditioning:

With a 12:00 cap:

Row 30 Calories
20 Thrusters 105/70#
20 Bar Facing Burpees
15 Thrusters 105/70#
15 Bar Facing Burpees
10 Thrusters 105/70#
10 Bar Facing Burpees
Max Calorie Row with the remainder of the 12:00 cap.

WOD: 3/23/14

Strength
EMOM for 7:00
3 Back Squats – Start at 70% of 1RM, add weight each minute – Heavier than last week

Conditioning

5 rounds of:

1:00 ME Handstand Hold/Handstand Walk
1:00 ME Jumping Air Squats/Pistols
1:00 ME Box Jump Overs 24/20″
1:00 Rest

*We will have options for pistol progressions even if you cannot do pistols.  Also, CFMers must step down from boxes.

We’ve made it to the final week of the CrossFit Open!  Stay focused this week and work as hard as you can.  Your team needs you!  This Friday will be our final FNL.  We’re anticipating the most participation that we’ve had so far.  We’ll have food and beer afterwards, so we can stick around together.

WOD: 3/20/15

15.4 – Rx Version:
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern, continue. Cleans: 185/125

15.4 – Scaled
8-Minute AMRAP:
10 Push Press (95/65)
10 Cleans (115/75)

FRIDAY NIGHT LIGHTS IS HAPPENING AGAIN TONIGHT.  LET’S BRING THE ENERGY AGAIN!

WOD: 3/18/15

BBG
15 Minutes to establish a 3RM Hang Power Clean

Conditioning

5 Rounds for reps:
30 Seconds ME Hang Power Clean & Jerk (135/85)
30 Seconds Rest
30 Seconds ME Strict Pull Ups
30 Seconds Rest
30 Seconds Plank
30 Seconds Rest

*If possible, use some of the rest to extend the plank up to 45 seconds

WOD: 3/17/15

BBG:

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

Conditioning

3 rounds:

30 KB Swings (53/35)
10 Burpee Box-Jump-Overs 24/20″

[Advanced: 4 Rounds]

UNOFFICIAL WEEK 3 SCORES ARE IN!  See you here at the gym to talk about it!  This week was the closest week yet!

WOD: 3/16/15

Strength
EMOM for 7:00
3 Back Squats – Start at 70-75%, try to increase load each minute while maintaining perfect HBBS mechanics

Conditioning

1) 9:00 AMRAP of:

15 Calorie Row
15 Thrusters (115/75)
200m Run

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict Handstand Pushups

WOD: 3/13/15

Open WOD 13.5
Option #1:
14 Minute AMRAP
7 Muscle Ups
50 Wall Balls (20 to 10′/14 to 9′)
100 Double Unders

Option #2:
14 Minute AMRAP
50 Wall Balls (20 to 9′/10 to 9′)
200 Single Unders

Once again, don’t come to the regular class if you can make it to Friday Night Lights!  This workout, no matter which version you are doing, is going to get VERY difficult and be LOTS of fun.  We can’t wait to see you all represent your teams!

Four Year Anniversary Special!

First, we would like to thank all of you who have supported us for the last 4 years. There are so many of you to thank helping us to build so many great moments. We are grateful to those of you who were brave enough to trust us with your fitness, and have since become friends.

Though we’ve been around for a while, we know there are still a lot of people out there in our community that haven’t been able to come try us out yet, so we created this opportunity for those of you who are finally ready to come try us out.

$40 for your first month!  
Plus, free intro FOUNDATIONS course!
$20 CrossFit Lite Memberships!

Click Here To Contact Us to set up your first appointment.

WOD: 3/12/15

Strength
Bench Press: 5 X 4 – work to a 4RM

Conditioning
Alternating Tabata for 8 rounds:
KB Swings (53/35)
Situps – Ab Mat
Row For Calories

*After the last round, 600m run for time.

Get ready for another great event at Friday Nigh Lights coming up this Friday!

WOD: 3/10/15

Strength
Back Squat: 5 X 3 – Work to a heavy, near maximal triple

Conditioning

4 rounds of:
:30 ME Thrusters 95/65#
:30 Rest
:30 ME Double-Unders
:30 Rest

*If you have Muscle Ups (or if you are close), Practice Muscle Ups for 3:00 immediately after the final rest interval.

WOD: 3/6/15

Open WOD 15.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following the same pattern until you fail to complete both rounds.

Scaled Version:

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following the same pattern until you fail to complete both rounds