1. 06/04/2018

    Complete For Time

    10 Rounds

    3 Snatch (95/65)(155/105)

    3 Ring Row/3 Ring Dip: 3 Ring Muscle Ups

    25 Minute Time Cap

    The weight for the snatch today should be in the mid range in terms of how heavy you should go.  The weight should be something you can get for three reps even in the later rounds.  With a low number of reps for each movement, transition times will be key here.  Our system will be taxed from using similar muscle groups for the snatch and gymnastics movements,  so really work to stay efficient on the snatch (think big pull and quick under the bar).

    For today, three ring rows and three ring dips will equal 3 muscle ups.

  2. 06/02/2018

    7:00am 970Compete Class

    9:00am CrossFit Class

     

  3. 06/01/2018

    “BETTY”

    5 Rounds For Time

    12 Push Press (135/95)

    20 Box Jumps (24″/20″)

    The “Betty” benchmark WOD is not technically one of CrossFit’s classic “Girls” workouts. A CrossFit Forum member, Ryan Atkins, suggested in an August 11, 2005 forum post addressed to “Dave” (presumably Dave Castro, future director of the CrossFit Games), that this workout and four others be added to the official list of girls WODs.

    Pick a weight for this one that you could get through the rounds with a maximum of 2 sets.  Ideally, at least the first three rounds should be unbroken on the push press.  The combination of push press and box jumps is particularly taxing on the hips and core.  Focus on those box jumps and explode more than you think you need to get on top of the box.  If you need to rest, rest on top of the box.

    Step ups are ok today as a scaling option.

     

  4. 5/31/2018

    Complete For Time

    1600 Meter Run

    80 Alternating Leg Lunges

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

    Partition As You Would Like

    20 Minute Time Cap

    We love to challenge your body AND your mind.  This WOD can be done in any order you wish to do as long as you complete all reps and the distance for the run.  For our score today, every meter of the run equals one rep, so there is a total of 1,720 reps for the entire WOD.  This will ONLY be a factor if you don’t get done under the time cap, so push pace where you can and use your efficient movements to recover a bit.  Let’s not make the time cap a factor today!  Snatch weight should be something you could link 5-8 unbroken if fresh.

    ANNOUNCEMENT:  Our BLOG for the website is a place you should check often as we are posting content there that goes a bit deeper into the “whys” behind some of the things we program, as well as provide a good place for us to communicate other relevant information.  The BLOG tab can be found at the bottom of the site.  For now, the blog is also capturing the daily WOD post, but we are eliminating that content shortly.  

  5. 05/30/2018

    15 Minute AMRAP

    50 Double Unders

    12 Burpees

    3 Jumping Pull Ups/C2B/Bar Muscle Ups

    This one is going to tax the grip as we work through each of the movements.  This is one that you will want to pick a pace that you can stay consistent from round to round.  The burpees and jumping pull ups/bar muscle ups are good movements to work out that last little bit of soreness in the lats, chest and triceps.  Use the hips on the burpees to take some of the strict push up out of them.  Jumping pull ups are our Rx movement today as progression to work on for your pull ups.  The jumping pull up is something you will be seeing more of as a scaling option for WODS with pull ups in them.

  6. 05/29/2018

    3o Power Cleans For Time

    10 Sit Ups on the Minute

    15 Minute Time Cap

    The power cleans today will be heavy.  We are looking at a weight that is 85% of your 1 rep max power clean.

    For those that did Murph, this will be a good one to give those legs a little break.  Make no mistake about it though, these heavy cleans along with the sit ups will be taxing on the midline.  The longer this one goes, the heavier that clean is going to feel.  Make the most of your time between the sit ups on the minute.  Let’s move a heavy barbell today!!!

  7. 05/28/2018

    “MURPH”

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300 Air Squats

    1 Mile Run

    In 20#/14# Weight Vest If You Have One

    Coaches will be there to help with any scaling options for this WOD.

    Also, everyone is encouraged to participate in the after Murph gathering.  Food truck will be there at 11:00.  We will have water, Gatorade and Juice boxes for the little ones.

    Regardless if this is your first time doing Murph, or if you have done it many times, you may not know the story behind the WOD. See below for a detail account:

    So what made Lieutenant Murphy’s story so impactful? Here’s an excerpt about what went down in Afghanistan in June 2005:

    On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

    A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

    Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

    As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

    On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

    By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

    —Murph Foundation “Biography”

  8. 05/27/2018

    Happy Sunday!

    Don’t forget, tomorrow is MURPH at CrossFit 970.  Please plan to be at gym by 9:00.  First heat goes off at 9:30 and second heat will go at 10:00.  Bring your weight vest if you plan to do MURPH with it.   Food truck will be there at 11:00.  Feel free to invite family and friends to hang out with us after the WOD.  And remember to wear your CrossFit 970 shirts/tanks so we can get a really cool group photo!!

    We are looking forward to seeing everyone tomorrow.  Rest up and enjoy your fitness today by doing something outside!!