1. 05/11/2021

    Complete For Total Time:

    30/20 GHD Sit Ups

    15-12-9-12-15

    Hang Power Snatch (95/65)

    Bar Facing Burpees

    30/20 GHD Sit Ups

    We are going to start this one with a nice little buy in of GHD sit ups!

    For today, your hang power snatch weight should be a weight you could do the round of 15 unbroken if fresh. That doesn’t mean you will actually do them unbroken but keep this in mind when choosing your weight.

    The core and hips are going to take the brunt of this one today so its very important to be efficient with the barbell and use the quick little breaks on the bar facing burpees to open up the hips.

    Keep a little something in the tank to hit those ascending reps but don’t be afraid to push a little on the descending reps.

    Enjoy the GHD finisher!!!

  2. 05/10/2021

    Complete For Time

    2 Rounds

    (50/40)(60/50) Cal Row

    (4/5) Rounds Cindy

    (50/35)(60/45) Cal Bike

    1 Round Cindy =

    5 Pull Ups

    10 Push Ups 

    15 Air Squats

    For today, our Rx version of this is 4 rounds of Cindy and RX+ is 5 rounds.  Try to remain consistent in pacing for each of these 2 rounds.  Empty the tank on the last bike!

     

  3. 05/07/2021

    Tiff

    In 25 minutes complete

    1.5 Mile Run

    Then in the remaining time AMRAP

    11 C2B Pull Ups

    7 Hang Cleans (155/105)

    7 Push Press(155/105)

    The RX version will be a mile and a half run which is two laps around the complex. We will be having a scaled option that is only one lap around the complex. The barbell should be a moderate weight for you that you can cycle the bar.

    United States Army Capt. Benjamin David Tiffner. 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

  4. 05/06/2021

    Complete For Time

    150 Alt Leg Lunges

    75 Russian KB Swing (53/35)

    50 Floor Press (95/65)(135/95)

    5/10 Rope Climbs

    **Partition As You Want. Any Order and Any Rep Scheme**

     

     

  5. 05/05/2021

    Happy Cinco de Mayo!

    20 Minute AMRAP

    5 Box Jumps (30”/24”)

    5 HSPU

    5 KB Thrusters Right Arm (53/35)

    5 KB Thrusters Left Arm (53/35)

    Last Done 05/05/2020

     

  6. 05/04/2021

    Complete For Time

    2 Rounds

    10 Med Ball Sit Ups (20/14)

    10 Power Snatch (95/65)(135/95)

    10 Burpee

    Rest 3 Minutes

    2 Rounds

    15 Med Ball Sit Ups

    15 Power Snatch (75/55)(95/65)

    15 Burpee

    For today, the snatches on your first 2 rounds should be on the moderate side for you.  The weight should be something you COULD touch and go for a few reps if fresh.  If you have to do singles, that’s ok, but look to do them as fast singles.

    For the second set of 2 rounds, this is a lighter weight but with added reps.  Challenge yourself to stay with the time domain of your first set of 2 rounds.  To do this, you will need to link several reps (if not most) of the snatch.

  7. 05/03/2021

    ANNOUNCEMENT:  TODAY WE START OUR NEW AFTERNOON SCHEDULE.

    MONDAY-THURSDAY:  4:30, 5:30 & 6:30

    FRIDAY: 4:30 & 5:30

    WE ALSO HAVE THE AGE GROUP QUALIFIER WORKOUTS AND THE OCCUPATIONAL QUALIFIERS THAT WILL BE ANNOUNCED ON THURSDAY.  THIS IS THE NEXT STEP FOR THOSE THAT QUALIFIED BASED ON THEIR RESULTS FROM THE 2021 CROSSFIT OPEN.  THE FIRST SET OF TWO WORKOUTS WILL NEED TO BE COMPLETED AND SCORES SUBMITTED BY 1:00PM ON FRIDAY.  WISHING ALL OF OUR QUALIFIERS GOOD LUCK!!

    WOMENS QUALIFIERS ARE:  Stacey Keeton (50-54), Lyndsey Lewis (40-44), LaRae Sehr (45-49) Jeannie Verderaime (45-49) and Jen Woodmansee (40-44).

    MENS QUALIFIERS ARE:  Lyman Baete (40-44), Peter DuPont (50-54), Steve Ewing (50-54), Dan Harty (65+),  Andrew Patterson (35-39), Spence Sedacca (54-59), Brandon Welton (45-49).

    OCCUPATIONAL QUALIFIER (FIREFIGHTER) Tayler Sykes

     

    3 Rounds Fight Gone Bad Style

    Bike Cals

    Double Unders

    Back Squat (45/35)

    Row Cals

    Rest

    For today, this fight gone bad style workout will be 1 minute max effort at each station.  For the bike, you can not get off the bike until the :50 mark of the round.

    The light weight back squats will not be easy as you push the pace on these to get reps before you move the rowing finisher.

    Pacing anything on this one will not be rewarded as every rep/cal adds up.

  8. 04/30/2021

    ANNOUNCEMENT:  THIS IS THE FINAL ANNOUNCEMENT ABOUT OUR CHANGE OF AFTERNOON/EVENING CLASS TIMES STARTING MONDAY.  WE ARE MOVING TO 4:30, 5:30 AND 6:30 M-TH.  4:30 AND 5:30 ON FRIDAY.

    Complete For Time

    21-15-9

    Calorie Row

    Thrusters (95/65)(135/95)

    Bar Facing Burpees

    For today, your thruster weight should be on the heavy side for you.  We aren’t looking for the same stimulus as we would get with a workout like “Fran”.  We are looking to really grind this one out with thrusters that will take sets to complete.  If the RX weight is too light but the RX+ weight is too heavy, pick a weight in between.

  9. 04/29/2021

    15 Minute AMRAP

    200 Meter Run

    8 Strict Pull Ups or 5 Ring Muscle Ups

    20 Barbell Curls (45/35)

    Yep….we are doing CURLS in a workout.  We have been waiting for the right opportunity to program curls in a workout and this triplet is perfect for that.