1. 01/01/2019

    HAPPY NEW YEAR!!!

    Only One Class Toady at 9:00am.  Open Gym from 10:30-Noon

    4 Rounds

    20 AbMat Sit Ups

    16 KB Thruster (53/35)

    12 Burpee over AbMat

    Looking forward to ringing in the New Year with all of you.  Some exciting things happening as we turn the page to 2019.  The start of our Yoga classes, Nutrition program and a few other things in the works.  We are thankful for each and everyone of you that walks through our door.  Cheers to a successful 2019.

  2. 12/31/2018

    ANNOUNCEMENT:  Today we will have a 7am WOD, as well as a 9:30, 11 and Noon.  New Years Day we will have a WOD at 9:00am and Open Gym from 10:30-Noon.

    Complete For Time (Including Rest Breaks)

    21-15-9

    Power Snatch (75/55)

    35 Double Unders Between Rounds

    Rest 2 Minutes

    15-12-9

    Power Snatch (95/65)

    35 Double Unders Between Rounds

    Rest 2 Minutes

    9-6-3

    Power Snath (135/95)

    35 Double Unders Between Rounds

    These are three sprint WODS today.  For your weights, the first two Rounds should be a weight you can do unbroken throughout the reps if you were fresh.  The last round is one where you may need to break it up into sets.  Plan your weights accordingly.

     

  3. 12/28/2018

    ANNOUNCEMENT:  Reminder of our hours next week.  December 31st will be the 9:30, 11, and noon.  New Years Day we will have a WOD at 9:00am and Open Gym hours from 10:30 to Noon.  IF you have not subscribed to our text message alerts, please take a minute to do so.  If we end up adding a class time to the 31st, a txt message will go out to all subscribers.  It will be the first way of finding out about changes.  Text CROSSFIT to 39970. 

    20 Minute AMRAP

    5 Deadlift (225/155)(275/195)(315/225)

    10 Toes To Bar

    12 Bar Facing Burpees

    For your deadlift weight, we are looking to go on the moderately heavy side for YOU today.   If you have not been doing a steady program of deadlifts, we don’t want you going above the first RX+ option listed above.  NO EXCEPTIONS.  Doesn’t matter if your 1 rep max is well above this weight.  The aggregate volume of work in the toes to bar and bar facing burpees is going to be extremely taxing on the central nervous system.  Tired bodies lend themselves to breaks in form and we do NOT want that under heavy loads.  This is for your safety.  Listen to your coaches.

     

     

  4. 12/27/2018

    Complete For Time

    30 Cal Bike

    40 Cal Row

    ——then——

    100 Air Squats

    75 Box Jumps (24″/20″)

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

    Partition the above as you would like. Enough said.

  5. 12/26/2018

    WE ARE BACK TO ALL OF OUR NORMAL CLASS TIMES

    Complete For Time

    4 Rounds

    21 Wall Ball (20/14)

    18 Pull Ups

    15 KB Swing (53/35)

    12 Hand Release Push Ups/HSPU

    Combination of push/pull movements will tax the mid-line and shoulders.  If these are all movements you are proficient at, we are looking to go unbroken throughout these 4 rounds.  If you do need to break any of these movements, lets try to do them in two sets if possible.  The KB Swings are an area we can look to catch our breath a little.  Even though it will tax the shoulders a bit, this is a place we can get that deep breath at the top of the swing.   If you are working on your HSPU but this volume is too much, consider alternating rounds of HR Push Ups and HSPU.

    Look to have a steady pace today starting with the first round.  Getting out hot on this one will likely lead to much smaller sets as move from round to round.

  6. 12/24/2018

    Merry Christmas Eve

    Class Times for today are 7:00am, 9:30am, 11am and Noon.

    5 Rounds Each For Time

    8 Power Cleans (115/75)(155/105)

    12 Burpee Pull Ups/8 Burpee Bar MU

    Rest 1 Minute Between Rounds

    5 Minute Time Cap for Each Round

    We are looking at today as 5 sprint rounds.  Pick a weight you can cycle all 8 reps of your power cleans unbroken.  Goal with this one is consistency throughout the rounds.  Understanding there will be some fall off in times as you fatigue, you will have to push to maintain consistent times.

  7. 12/23/2018

    HAPPY SUNDAY!!

    We have added a 7am Class time for Monday December 24th.  Other class times will be 9:30am, 11am and Noon.  As a reminder, these are the types of messages we can send via text message if you are enrolled to get them from us.  It’s easy.  Just text CROSSFIT to 39970.

    Have a great day.

  8. 12/21/2018

    Complete For Time

    “12 Turkish Days of Christmas”

    1 TGU (53/35)

    2 TGU

    3 TGU

    ………

    12 TGU

    JUST KIDDING!!!!!

    “12 Days of Christmas 970 Style”

    1 S2OH (115/75)(155/105)

    2 Front Squats (115/75)(155/105)

    3 Hang Power Cleans (115/75)(155/105)

    4 Deadlifts (115/75)(155/105)

    5 Pull Ups/Strict Pull Ups

    6 Lat Sit Ups (20/14)

    7 Burpees

    8 KB Snatch (53/35)(70/53)

    9 Wall Ball (20/14)

    10 Box Jumps (24″/20″)

    11 Dip (ring or box)/Bar MU

    12……TGU (53/35)(70/53)

    40 Minute Time Cap

    We are super excited to celebrate our first holiday season as CrossFit970!  We are so incredibly blessed to be a part of your life and even more blessed that you make the choice to walk through our front door.

    DON’T FORGET TO WEAR YOUR UGLY SWEATER!!!

     

  9. 12/20/2018

    ANNOUNCEMENT:  Our Holiday Class Times are:

    December 24th- 9:30, 11, Noon

    December 25th – CLOSED

    December 31st – 9:30, 11, Noon

    January 1st- 9:00 WOD, 10:30-Noon Open Gym

    15 MIN EMOM

    Min 1 = 10/8 Cal Row

    Min 2 =45 Second Shuttle Run

    Min 3= 12 T2B

    Min 4 = 20 Air Squats

    Min 5= 12 Kb Strict Press (53/35)

    Today we are looking for some forced rest breaks within the minute of work for each movement.  This can be treated as an active recovery depending on how you approach the shuttle runs.  The scored portion of this WOD will be TOTAL number of shuttle runs completed.