Saturday, June 30th 2012

11 Points of the CrossFit Mindset

Point #3: If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl and then I rest and live to fight another day.

4th of July Workout - 9am only

Warm-Up / Mobility
-400M Run
3 Rounds
  - 10 PVC OHS
  - 10 Pull Ups

Met-Con
"Whitten"
5 Rounds for time
-22 KB Swings 70# / 53#
- 22 Box Jumps 24" / 20"
- 400M Run
- 22 Burpees
- 22 Wall Balls 20# / 10#

Friday, June 29th 2012

Warm-Up / Mobility
- 500M Row EZ
- 50' Skipping across box - 3 times
- 10 Box Step ups with weight 45# / 25#

Strength
Weighted Push Up - 10 sets of 3. Each set on 1 minute intervals

Met-Con
21-15-9
Thrusters 95# / 65#
Mountain Climbers (3 count)
Double Unders

Thursday, June 28th 2012

11 Points of the CrossFit Mindset

Point #2: Lactic acid is my friend. The wind is my friend. Anything that opposes me is actually helping me become stronger. If I had no opposition, I would be weak.

Warm-Up Mobility
- 400M Run
3 Sets
  - 50' Monster walk w/med ball
  - 50' Side Step w/med ball
  - 50' Backwards run (russian) w/ med ball

Strength
 - 1 Mile Time Trial Run

Met-Con
8' AMRAP
- 15 Hand Release Push Ups
- 12 Russian KB Swings 70# / 53#

Wednesday, June 27th 2012

Warm-Up / Mobility
- Run 2 River Trail and Back
3 Rounds
 - 10 Flutter Kicks
 - 10 KB Windmills (5 each side)

Strength
10 sets of 3 on the Minute
- Sumo Deadlift - 50% of one rep max

Met-Con
Nancy
5 Rounds for Time
- 400M Run
- Overhead Squats 95# / 65#

Tuesday, June 26th 2012

Reminder: For Wednesday June 27 we are only holding the 4:30pm and 5:30pm classes!

11 Points of the CrossFit Mindset
Point #1: I will promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute I will do the very best I can.

Warm-Up / Mobility
400M Run EZ
3 Rounds
 - 5 Turkish Get Ups (Left and Right)
 - 10 Air Squats to Med Ball
400M Run Fast

Strength
Push Jerk - 5 or 6 1 rep attempts - find 1 rep Max

Met-Con
3 Rounds for Time
- 9 Front Squats 135# / 95#
- 21 Ring Dips

No Morning Classes On Wednesday June 27th

We will only be conducting classes at 4:30 and 5:30.  Apologize for any inconvenience. 

Monday, June 25th 2012

Warm-Up / Mobility
-400M Run

- 20 Med Ball Toss

- 20 Med Ball Russian Twist

- 50' Walking Lunge w/med ball

Strength
Turkish Get Up

Met-Con

3 Rounds for Time

-500M Row

- 21 KB Swings 53# / 35#

- 12 Pull Ups

Saturday, June 23rd 2012

Warm-Up / Mobility
-500M Row
- 20 Air Squats
- 20 Light Dumb Bell Push Press

Strength
2 to 3 person tire flip race
10 Box Jumps onto tire

Met-Con
- 20 Overhead Squats 95# / 65#
- 1600M Run
- 150 Double Unders
- 50 Burpees
- 800M Run
- 100 Double Unders
- 35 Burpees
- 400M Run
- 50 Double Unders
- 20 Burpees
- 20 Overhead Squats 95# / 65#

Friday, June 22nd 2012

Warm-Up / Mobility
-250 Row EZ
3 Rounds
 - 50' Skipping across gym
 - 10 Push-Ups on Kettlebells
-250 Row Fast

Strength
Back Squat - New Max

Met-Con
5,4,3,2,1 for Time
- Squat Cleans 185# / 135#
- Rope Climb

Thursday, June 21st 2012

Warm-Up / Mobility
- 400M Run EZ
- 10# med ball soccer - 5' game

Strength

6 Rounds
-200M Run every 2.5 Minutes

Met-Con
8' AMRAP
- 9 Ring Dips
- 21 Double Unders

Wednesday, June 20th 2012

Warm-Up / Mobility
- Run to river trail and back
- 20 Leg Levers
- 20 3" hold Prone Supermans

Strength
12 sets of 3 every 1 minute
Weighted Dead Hang Pull Ups

Met-Con
15' AMRAP
- 15 Box Jumps 24" / 18"
- 12 Push Press 115# / 75#
- 9 Toes 2 Bar

Tuesday, June 19th 2012

Warm-Up / Mobility
-400M Run EZ
3 Rounds
 - 20 AbMat Sit Ups
 - 10 PVC OHS Squats
400M Run Backwards

Strength
12 sets of 2 Reps on the minute
- Snatch - 70% of Max

Met-Con
4 Rounds for time with 2 minute between each round
- 200M Run
- 15 Burpees

Monday, June 18th 2012

Warm-Up / Mobility
 - 400M Run
3 Rounds
 - 10 Med Ball Toss
 - 10 Med Ball Russian Twist
 - 50' Walking Lunge w/med Ball

Met-Con
"JT"
21-15-9
Hand Stand Push Ups
Ring Dips
Push Ups

Saturday, June 16th 2012

Warm-Up / Mobility
-500M Row
- 20 Wall Balls Shots 20# / 16#
- Run w/med ball as far as possible


Met-Con
- 15 Box Jumps 24' / 18'
- 20 Power Snatch 75# / 50#
- 25 Toes to Bar
- 30 Back Extensions
- 35 Power Cleans 75# / 50#
- 40 Burpees
- 50 Double Unders
- 60 Box Jumps 24' / 18'
- 70 Power Snatch 55# / 30#
- 80 Push Ups
- 90 Sit Ups
- 500 M Farmers Walk 2x72# / 2x53#

Friday, June 15th 2012

Warm-Up / Mobility
-250 Row EZ
3 Rounds
 - 10 Box Step Ups
 - 10 Ring Push Ups
-250 Row Fast

Strength
Clean and Jerk - New Max

Met-Con
3 Rounds for Time
- 5 Squat Cleans 155# / 105#
- 7 C2B Pull-Ups

Thursday, June 14th 2012

Warm-Up / Mobility
- 400M Run EZ
2 Sets
- 10 Tuck Jumps
- 10 GHD/Abmat Sit Ups

Strength
- 8 Round Tabata Run
- Find 1 rep Max - Good Mornings

Met-Con
10 Minute AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats

Wednesday, June 13th 2012

Warm-Up / Mobility
- 400M Run
- 2 Sets
   - 15 Leg Levers - 3 count
   - 15 Prone Supermans

Strength
Bench Press
10 sets of 2 on the minutes - 50% of 1 rep max

Met-Con
3 Rounds for Time
- 500M Row
- 15 Thrusters 95# / 65#
- 21 KB Sumo Dead-Lift High Pull 72# / 53#

T-Shirt Tuesday, June 12th 2012

Congratulations Keith Walton and Charity Sanchez! Charity, you won! Good job to everyone! Way to work. Impressive.

Warm-Up / Mobility
-400 M Run EZ
- 30 Air Squats
- 30 Push-Ups
- 400M Run Backwards

"Helen"
3 Rounds for Time
- 400M Run
- 21 KB Swings 53# / 36#
- 12 Pull-Ups

Monday, June 11th 2012

Warm-UP / Mobility
-500M Row
- 2 Rounds
   - 20 Medicine Ball Toss with Partner
   - 20 Medicine Ball Russian Twist
   - 20 Walking Lunge with Medicine Ball

Strength
Back Squat
5-5-5

Met-Con
10 Minute AMRAP
-12 Push Press 95# / 65#
-12 Wall Balls 20# / 16#

Saturday, June 9th 2012

CrossFit for Hope

Three rounds of:

• Burpees
• 75 pound Power snatch
• Box jump, 24" box
• 75 pound Thruster
• Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Friday, June 8th 2012

Warm-Up / Mobility
- 400 M Run
- 3 Rounds
   - 10 Ab Mab Sits Ups
   - 10 Air Squats
   - 10 Push Ups

Strength
8 sets of 3 reps.  Start new set every 45 seconds
- Good Morning

Met-Con
9-7-5 for time
- Ring Pull Ups
- Ring Dips
- KB Snatch (Right and Left Arm) 1.5 Pood / 1 Pood

Players are made in the Summer!

New Class! 11am - Monday/Wednesday/Friday - Middle and High School Summer Training Program

Players are made in the Summer! If you are a Middle or High School athlete we can help take you to the next level -whether that is making the team, getting in the starting line up, or becoming an All-State performer. Come on in - we can make it happen!

Thursday, June 7th 2012

Warm-Up / Mobility
-100 Jump Rope EZ
- 3 Rounds
      - 10 PVC Overhead Squats
      - 10 PVC Dislocates
- 100 Jump Ropes  - Fast

Strength / Skill
- Kettle Bell Sit Ups - 2 sets of 10 reps (each arm)
- Burgener Warm-Up

Met-Con
8 minute AMRAP
- 5 Chest 2 Bar Pull - Ups
- 5 Squat Snatch 135# / 95#

Wednesday, June 6th 2012

We should name today's Met-Con, "Fran's Ugly Step Child" - Ugh.

Warm-Up / Mobility
- Run 2 River Trail and Back
3 Rounds
- 10 Overhead Press (Dynamic effort - Fast)
- 20 Flutter Kicks (1,2,3,1 ; 1,2,3,2 ; 1,2,3,3, etc)

Skill
- Ring Dips

Strength
- Push Press - Max effort - get one rep max

Met-Con
21-15-9
- Front Squat 95# / 65#
- Burpee Pull-Ups

Tuesday, June 5th 2012

Warm-Up / Mobility
- 400M Run EZ
3 Rounds
- 10 PVC Overhead Squats
- 10 Shoulder Warm Up
- 400M Run Backwards

Strength
Box Squat - Max Effort

Met-Con
Perform twice - each one for time - rest 4 minutes between each round
- 500M Row
- 15 Back Squats 135# / 95#
- 15 Chest 2 Bar Pull-Ups

Monday, June 4th 2012

Welcome to Natalie and Joseph. We are ecstatic that you are able to join us! 

Warm-up / Mobility
-500 M Row EZ
- Skipping Drills w/ Medicine Ball - 2 times across gym
- High Knees w/ Medicine Ball - 2 times across gym
- Butt Kicker w/ Medicine Ball - 2 times across gym

Strength
- Max Effort Push Jerk / Split Jerk

Met-Con
5 Rounds for Time
- 5 Push Presses 135# / 95#
- AMAP Dead Hang Pull Ups

Saturday, June 2nd 2012

3 Met-Cons in one day!?!?.  Good start to the Saturday!  Hope everyone running RTO had a great time.

Met-Con 1
3 Rounds
- 7 Dead Lifts 345# / 225#
- 7 Muscle Ups

Met-Con 2
3 Rounds
- 21 Wall Balls 20# / 14#
- 21 Toes to Bars

Met-Con 3
- 100 Feet Farmer Carry 100# / 70#
- 28 Burpee Box Jumps
- 100 Feet Farmer Carry 100# / 70#
- 3 Muscle Ups

Friday, June 1st 2012

Welcome to June! Great Weather.

Warm-Up / Mobility
Integra - Innovato
6 400m Runs - 90" rest interval
Intermedia-Incepto
6 200m Runs - 90" rest interval

Met-Con
10,9,8,7,6,5,4,3,2,1
- Bench Press  - Body Weight
- Deadlift - Body Weight

Thursday, May 31st 2012

Warm-Up / Mobility
- 250M Row EZ
3 Rounds
10 PVC Overhead Squats
10 PVC Dislocates
- 250M Row Fast

Strength
Dead Hang Pull-Up
10 sets of 3 reps each on the minute

Met-Con
3 Rounds for Time
- 7 Squat Cleans 165# / 105#
- 14 Ring Dips
- 400M Run

Wednesday, May 30th 2012

Warm-Up / Mobility
- Run 3 miles - Negative Split: Run 2nd half faster than 1st half

Met-Con
- 50 Pull-Ups
- 50 Kettlebell Swings 1.5 Pood / 1 Pood
- 100 Double Unders
- 50 Overhead Squats 95# / 65#

Tuesday, May 29th 2012

Warm-Up / Mobility
- 400M Run EZ
3 Rounds
10 Ring Rows
10 Air Squats
- 400M Run Fast

Strength
Power Clean
12 Sets of 2 Reps on every minute

L-Sit for as long as possible

Met-Con
21-15-9
Bench Press - Body Weight
Double Unders
Toes 2 Bar

Monday, May 28th 2012

Memorial Day Murph!

Awesome turnout! Everyone did a great job.  Check out the Memorial Day Murph tag and Facebook for pictures.

- 1 Mile Run
- 100 Pull-Ups
- 200 Push-Ups
- 300 Air Squats
- 1 Mile Run

Partition Pull-Ups, Push-Ups, and Squats as needed.

Saturday, May 26th 2012

Warm-Up / Mobility
- 1200 M Indian Run to Park
- Hand Stand Practice on Volleyball sand or next to tree
- 1200 M Indian Run back to Box

Met-Con
3 Rounds for Time
- Rope Climb - 5 ascents
- 25 Back Squat 185# / 135#

Friday, May 25th 2012

Warm-Up / Mobility
-25 Mountain Climbers
3 Rounds
- 10 Close Grip Push-Ups
- 10 GHD Sit-Ups
- 25 Mountain Climbers

Strength
Bench Press
5-5-5-5-5

Met-Con
For Time
- 1000M Row
30 Thrusters 115# / 75#
- 1000M Row

Thursday, May 24th 2012

Warm-Up / Mobility
-200 M Run
- Dead Hang Pull-Up Ladder 1 to 10
- Dumbbell Overhead Press Ladder 1 to 10
- 200 M Run

Burgener Warm-Up

Met-Con
Individual Qualifier #4
Complete set on every minute for 12 minutes
- 20 Double Unders
- 1 Snatch

Wednesday, May 23rd 2012

Warm-Up / Mobility
Burgener Warm-Up

Strength
- Snatch/Squat Snatch - 1-1-1
- Clean and Jerk 1-1-1

Met-Con
3 rounds for time
-200 M Run
- 12 Hand Stand Push Ups
- 12 KB Swings 2 pood / 1.5 pood

Tuesday, May 22nd 2012

Warm-Up / Mobility
-400 M Run
- Side Step - 4 times across gym
- Karaoke - 4 times across gym
- Burgener Warm-Up

Skill
Muscle up and pull-up / dip practice

Strength
Deadlift
5-5-5-5-5

Met-Con
"Rahoi"
5 Rounds for time
- 3 Muscle Ups
- 5 Squat Snatch

Monday, May 21st 2012

Warm-Up / Mobility
- 500 M Row
- Skipping / 4 times across gym
- High Knees / 4 times across gym
- Butt Kicker / 4 time across gym

Met-Con
Hero WOD - "Jag 28"
- 800 M Run
- 28 KB Swings 2 pood / 1.5 pood
- 28 Strict Pull-Ups
- 28 KB Clean and Jerk 2 pood / 1.5 pood
- 28 Strict Pull-Ups
- 800 M Run