1. 03/13/2019

    ANNOUNCEMENT:  We will be OPEN for all class times.  IF the weather gets to the point where we need to cancel classes, we will post on social media AND send a text alert out.  IF you are not enrolled in our text alerts, please take a few seconds to do that.  All you have to do is text “CrossFit” to 39970 and you will get our text alerts.  It is the quickest way to get info on the gym.

    Complete For Time:

    55 Deadlifts (185/125)(225/155)

    44 Burpees

    33 Box Jumps (24″/20″)

    22 GHD Sit Ups

    11 Bar Muscle Ups

    18 Minute Time Cap

    Pacing through this chipper is going to be important.  This one is going to be one that taxes the Central Nervous System a bit so think about breaking the deadlifts up into sets of 10.  The burpees will just be a bit of a grind but the combo of deads and burpees will make the box jumps see more cardio than usual.  GHD’s will work those same hip flexors we need to complete the bar muscle ups so really focus in on technique with these.

    Couple things to think about with this one: The first deadlift from the floor is always the hardest…so we always want to link reps with these.  Breathe on top of the box…not on the floor.  This mentally forces you to keep moving.

  2. 03/12/2019

    Complete For Time:

    10 Rounds

    100 Meter Run

    5 Shoulder To Overhead (155/105)

    Time to get out and run a little!  For our S2OH, if not going RX, you should be thinking about a weight you could do 10 unbroken reps if fresh.  These will get tougher as the rounds add up, but we don’t want these 5 reps to be broken up into sets.

  3. 03/11/2019

    Announcement:  Don’t forget to submit your 19.3 scores by 6pm Monday night.  Also, Tuesday we will be running so make sure you are prepared for the cold for the early morning and late evening classes. 

    4 x 3:00 Minute Intervals

    (22/17)(15/12) Cal Row

    20/16 KB Snatch (53/35)

    Remainder of Time Max Rep Goblet Squats

    Rest 3:00 Between Rounds

    For the row today, you should be looking to pace this at about the same pace you rowed the 19 cals from the 19.1 Open WOD we did on Feb 29th.  Below is the pacing chart we used for the 19 cals and the time it takes to row the 19 cals in.  This will be a good guide for your pace today.  Score will be total goblet squats completed in the four rounds.

    1950 calories/hour… 0:34s
    1700 calories/hour… 0:40s
    1500 calories/hour… 0:45s
    1350 calories/hour… 0:51s
    1200 calories/hour… 0:57s
    1100 calories/hour… 1:03
    1000 calories/hour… 1:10
    920 calories/hour… 1:16
    850 calories/hour… 1:22
    800 calories/hour… 1:29
    740 calories/hour…1:35
    700 calories/hour…1:41
    650 calories/hour…1:47


  4. 03/09/2019

    7 AM Class:

    20 Min EMOM

    1st Minute – 2 Power Clean Working Up to 90% of 1 RM

    2nd Minute – 5 Box Jumps (36/30) *no bounding

    Rest 3 Minutes

    10 Min AMRAP

    12 GHD Sit-Ups

    14 C2B Pull-Ups

    16 Cal Row

  5. 03/08/2019

    CrossFit Games Open WOD 19.3

    Complete For Time:

    200 Foot DB OH Walking Lunges (50/35)

    50 DB Box Step Ups (24″/20″)(50/35)

    50 Strict HSPU

    200 Foot HS Walk

    10 Minute Time Cap

    Age Group and Scaled Variations can be found by clicking the following link https://games.crossfit.com/workouts/open/2019/3

    Quick Tips:  DB OH Lunges are going to fatigue the shoulders and legs.  Consider using your non dominant arm to start these since you will be fresh at this point.  Switch arms as often as you need to but keep moving. 

    Finding a good resting spot for the DB for the step ups will be key in preserving your upper body for the strict HSPU.  Best bet might be to rest it on your shoulder, holding under the front head of the db for stabilizing it. Consider switching sides with the DB at the half way point.  Putting it behind your head may also be a good way to go as long as you are not holding it there with your shoulders and arms under tension. 

    For the strict HSPU, breaking these into small sets with quick breaks might be the best way to do these.  You do not want to push past fatigue on these a fast recovery is not likely. 

    HS walks will not doubt be tough after these.  Take a second to breath and then set up to begin your walks.  Maintaining a solid mid line here is critical because your shoulder will be taxed at this point. 

  6. 03/07/2019

    15 Minute EMOM

    Min 1 = 15 KB Swing (53/35)

    Min 2 = 12 KB Squat Cleans (53/35)

    Min 3 = 15/12 Plate Push Ups

    Min 4 = 16 Goblet Lunges (53/35)

    Min 5 = Rest


    Front Squat

    Build to A Heavy 1 Rep Max

    Our aim with today’s EMOM is two fold.  1) To get you ready to front squat and 2) to open up the hips and shoulders as well as elevate the heart rate.  We aren’t looking at a lot of volume here, so we want to focus our efforts on full range of motion which will aid in our recovery as well as get us ready to work for tomorrows Open WOD.


  7. 03/06/2019

    Check out the BLOG for a little bit of info about last weeks Open WOD 19.2 (aka 16.2)

    5 Rounds

    30 Double Unders

    5 Power Cleans (155/105)

    7 Bar Facing Burpees

    This one is going to burn.  Low volume at each movement suggest a sprint pace.  Hold on to that pace as long as you can with this one.  For your power clean weight, use a weight you could cycle at least 12 reps if fresh.  These power cleans should be done unbroken for at least the first three rounds, so pick your weight with that in mind.

  8. So…this stuff REALLY WORKS

    Time for a little reflection:

    Imagine this.  It’s 2016.  As we await the announcement of CrossFit Open WOD 16.2, there is a nervous anticipation about the next challenge the CrossFit programmers are going to throw at us.  What will it be?  Muscle ups? Chest to bar pull ups? Pistols?  There are as many guesses about WHAT the WOD will be as there are movements in CrossFit.  THE Dave Castro grabs the microphone at tells us…16.2 will be…..4 minutes….of…25 Toes to Bar.  50 Double Unders.  And 15 cleans at 135.  If you make that in the 4 minutes…..you have 4 more minutes to do….15 Toes to Bar….50 Double Unders…..and 13 cleans at 185.  If you finish that within 4 minutes…you will have 4 more minutes….OK you get the point and maybe some of you read that in Dave Castros voice.

    If we know anything, we know that change is constant.  With the change in this years Open format, we no longer get Super Dave telling us what’s next in his bag of WODS.  Even though the format has changed, the one thing that hasn’t is the test and retest component of the Open.   For this year, our retest was 19.2 (aka 16.2).  We may have another repeat WOD.  Who knows?  For now, let’s dig deeper into 19.2.

    As a gym, we had about a dozen athletes that did 16.2 that also did 19.2.  In EVERY case…there was improvement in scores.  Some were one rep (but one rep at a heavy clean).  Some were almost 100 reps!!  Some were SCALED in 2016 and RX in 2019.   This is what we love about the Open.  The retest that occurs under the same conditions as the original test with a judge and someone counting reps and managing standards.  We can’t duplicate this on a daily basis.

    Of our 37 participants in the Open, 23 are in Masters age groups (35 and older).   We point out this specific group for the simple fact this group is in age brackets where getting older is a huge component of physical performance.  In theory, at this point, athletes in these age groups are already beyond their peak in terms of physical development.  But wait….ALL of them did better than the 3 year younger version of themselves!!   Most of them substantially better.

    So here is what we know as a result of this retest (and almost every retest we have done in the last 3 years). CrossFit works and the programming at CrossFit970 is working for you.  This is especially true when done with consistency in combination with a generally healthy lifestyle.  You are getting stronger and more fit from year to year.  The proof is in the numbers.  (OH…and btw….with very few exceptions, almost everyone PR’d their back squat today.  Further proof that a squat progression is good for everyone).

    Congrats on the PR’s.  Hopefully there will be many more of them in your future.

  9. 03/05/2019

    8 Minutes To Complete:

    500M Row

    AMRAP With Remainder of Time

    6 Back Squat (@ approx 50% of 1 RM)

    10 Pull Ups


    Back Squat

    Working up to a heavy 1 rep max

    Our goal today is to get nice and warm for our all out effort on back squat.  No matter where you are in the squat program, we are going to hit the pause button today to test our 1 rep max.  This will be a good indicator of your progression after 8 weeks as well as to see where you are so you can reset your numbers.