February 2014

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WOD – February 28, 2014

The first CF Games Open WOD has been announced!  WOD 14.1 will be the gym WOD for Friday.  For those not competing in the games, you may scale the weight and the doubles.  For folks competing in the games, you will have a judge counting your reps.  The weight and doubles are not allowed to be scaled for competitors.  If this is your first Open and you haven’t mastered all the movements, don’t worry!!  Don’t get discouraged!!!!  Do your best and just have fun!!!

 

WOD

Workout 14.1

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps

MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps

Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

 

 

NEWS

Next on-ramp starts Monday 3/3 so please pass along to anyone who is interested and have them contact us for details.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 27th

****CrossFit games open WOD 14.1 announcement 8:00 tonight.  We will be streaming the announcement at the gym, so come and join us.  Any last minute entries, please sign up before the WOD is announced.

 

Paleo Challenge week 2

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/2

  • Run or row 5K

  • The task does not need to be completed all at once.  You may break up the distance any way you’d like so long as you get all 5 kilometers in by the end date.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workout.  You may attend extra classes, stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You also do not need to come to the gym to do the challenge activity should you have the equipment at home.  This activity will be on the honor system, so please keep track of your progress.

 

WOD

10-15 minutes of Turkish get-ups

then,

For time:

8 rounds of:

run 400M (rest 2 minutes between runs)

Post total time to comments!

 

NEWS

Next on-ramp starts Monday 3/3 so please pass along to anyone who is interested and have them contact us for details.

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 26, 2014

Only 1 day left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  We will do a live streamed WOD announcement at the gym at 8pm Thursday, 2/27.  Whether your participating in the Games or not…come on down!

******Please read – due to the live streaming of the Games WOD announcements, we will be changing the time of the 7:30pm class on Thursdays for the next 5 weeks to 7pm!!!!

 

Paleo Challenge week 2

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/2

  • Run or row 5K

  • The task does not need to be completed all at once.  You may break up the distance any way you’d like so long as you get all 5 kilometers in by the end date.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workout.  You may attend extra classes, stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You also do not need to come to the gym to do the challenge activity should you have the equipment at home.  This activity will be on the honor system, so please keep track of your progress.

 

WOD

1 Snatch and 2 behind the neck snatch grip push press – 2 reps EMOM x 7 min at 50% snatch 1RM

then,

“Twinsies”

Teams of 2 for time:

Reps and distances are total per team.  Med ball weights are 20/14

row 1000m

50 partner wall balls

50 partner med ball tosses over a 24″ box (5 burpee penalty each if ball hits the box)

50 partner box jumps 24/20 (1 jumps, then the other jumps)

50 partner med ball OHS (one squats, then hands off ball to partner and partner squats, etc)

100 double unders / 300 singles / combo of singles and doubles

Post team and time to comments!

 

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 25, 2014

Only 2 days left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  First WOD announced on 2/27!!!

 

Paleo Challenge week 2

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/2

  • Run or row 5K

  • The task does not need to be completed all at once.  You may break up the distance any way you’d like so long as you get all 5 kilometers in by the end date.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workout.  You may attend extra classes, stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You also do not need to come to the gym to do the challenge activity should you have the equipment at home.  This activity will be on the honor system, so please keep track of your progress.

 

WOD

Mobility work

then,

10 minutes of T2B or K2E or Bar muscle-up progressions.  Athlete’s choice based on skill level

then,

“Inferno”

8 min AMRAP of:

5 Power Cleans

burpees

The WOD will begin with 5 power cleans.  Athletes will then complete as many burpees as possible for the remainder of the minute.  At the top of the next minute, the order is repeated (5 power cleans, burpees remainder of the minute) x 8 total rounds.

L3 = 135/105

L2 = 105/75

L1 = 85/55

Score = total burpees during the 8 minutes

 

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 24, 2014

Only 3 days left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  First WOD announced on 2/27!!!

 

Paleo Challenge week 2

2 point bonus challenge for Paleo challengers – must be completed by 6pm Sunday, 3/2

  • Run or row 5K

  • The task does not need to be completed all at once.  You may break up the distance any way you’d like so long as you get all 5 kilometers in by the end date.  Please do not skip WODs to complete the challenge.  This activity is meant to be in addition to your normal workout.  You may attend extra classes, stay late (provided the gym is staffed after hours), or come on your “normal” rest day.  You also do not need to come to the gym to do the challenge activity should you have the equipment at home.  This activity will be on the honor system, so please keep track of your progress.

 

WOD

Jerk (after initial clean) – 3 reps EMOM x 10 minutes @ 50-60% 1RM.  Even minutes = push jerk / Odd minutes = split jerk

then,

Death by Wall Balls (20/14)

Post highest round (+ partial rounds) achieved to comments!!

**cash out – 50 double unders IMMEDIATELY following completion of death by wall balls

 

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 21, 2014

Only 7 days left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  First WOD announced on 2/27!!!

Diet challenge is off and running!  We have 31 folks participating!!  Good luck everyone.  We have created a FB page for the challengers, so let us know if you want into it!

 

WOD

10 minutes of working pull-up progressions, muscle-up progressions or bar muscle-up progressions.  Choose depending on your current abilities.

then,

“Animal Farm”

5 rounds for time of:

20 x 2 handed KB Front Squats

3 laps around rig farmers carry

Post time and weight to comments!

L3 – 2/1.5

L2 – 1.5/1

L1 – 1/0.5

 

 

Oly Class

Our inaugural Olympic Lifting class begins today at 4:30pm.  Class will meet twice weekly: Fridays at 4:30pm and Sundays at 9am.  Come to both or one.  Olympic lifting classes are open to members with unlimited membership only.

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 20, 2014

Only 8 days left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  First WOD announced on 2/27!!!

Diet challenge is off and running!  We have 31 folks participating!!  Good luck everyone.  We have created a FB page for the challengers, so let us know if you want into it!

 

WOD

Review Floor Press and Snatch

then,

Floor Press – 5 x 5 working up to a moderately heavy set of 5.  If you did this lift last week, look to add 5-10% more weight to your sets.

then,

Snatch – 2,2,2,1,1,1

rest 3 min then,

150 DU or 350-450 singles

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 19, 2014

Only 9 days left until the first Games WOD is announced!! Go to games.crossfit.com to get signed-up.  First WOD announced on 2/27!!!

Diet challenge has begun…Wednesday, 2/19 is the last day to sign-up!!  Be sure to see the official rules in the ‘Events’ section of the website.  We have created a Facebook group for those participating so that folks can share thoughts and ideas.  Look under “schedule II CrossFit Paleo Challenge” on Facebook.  This will be a 6-week Paleo diet challenge.   Payment, measurements and “before” pictures must be completed on your first day of the challenge!  **Pictures may be taken at home

 

WOD

Bodyweight Deadift – 3 reps EMOM x 8 minutes

then,

CFG Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

 

Standard:

15 box jumps (24/20)

12 push-press (115/75)

9 T2B

 

Masters (age 55+):

15 box jumps or step-ups at 20″

12 push-press (95/55)

9 T2B

Your score is the total number of reps.  For example, if you did 4 rounds, then your score is the total reps or 36

 

Paleo Challenge WOD

“Jackie”

For time:

Row 1000m

50 thrusters (45#)

30 pull-ups

**Athletes will complete this WOD on the first and last day of the 6-week challenge using the EXACT same weights and/or scaled movements.  So, be sure to record your details for “Jackie”!!

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 18, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com.  First WOD announced on 2/27!!!

Diet challenge has begun…Wednesday, 2/19 is the last day to sign-up!!  Be sure to see the official rules in the ‘Events’ section of the website.  We have created a Facebook group for those participating so that folks can share thoughts and ideas.  Look under “schedule II CrossFit Paleo Challenge” on Facebook.  This will be a 6-week Paleo diet challenge.   Payment, measurements and “before” pictures must be completed on your first day of the challenge!  **Pictures may be taken at home

 

WOD

Single arm KB snatch – 1 min on/1 min off x 5 rounds.  Alternate arms every 5 swings

then,

“Skydive”

For time:

10 OHS / 1 bar-over burpee

9 OHS / 2 bar-over burpees

8 OHS / 3 bar-over burpees

etc, until

1 OHS / 10 bar-over burpees

 

L1= 75/45

L2= 95/65

L3= 115/85

 

 

Paleo Challenge WOD

“Jackie”

For time:

Row 1000m

50 thrusters (45#)

30 pull-ups

**Athletes will complete this WOD on the first and last day of the 6-week challenge using the EXACT same weights and/or scaled movements.  So, be sure to record your details for “Jackie”!!

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!

WOD – February 17, 2014

Don’t forget to sign-up for the CF Games open!! Go to games.crossfit.com.  First WOD announced on 2/27!!!

Diet challenge begins today!!  Be sure to see the official rules in the ‘Events’ section of the website.  We have created a Facebook group for those participating so that folks can share thoughts and ideas.  Look under “schedule II CrossFit Paleo Challenge” on Facebook.  This will be a 6-week Paleo diet challenge.  Sign-up on 2/17, 2/18 or 2/19!  Payment, measurements and “before” pictures must be completed on day 1!  **Pictures may be taken at home

 

WOD

Accumulate 2 minutes in L-sit hanging from pull-up bar

then,

Accumulate 2 minutes in superman hold

then,

“Death by Thrusters”

Post highest round (+ partial rounds) achieved to comments!

L1= 75/45

L2= 95/65

L3= 115/85

 

 

Paleo Challenge WOD

“Jackie”

For time:

Row 1000m

50 thrusters (45#)

30 pull-ups

**Athletes will complete this WOD on the first and last day of the 6-week challenge using the EXACT same weights and/or scaled movements.  So, be sure to record your details for “Jackie”!!

 

 

NEWS

Save time and eat healthy by ordering from Cross Cuisines!  They are now delivering their gourmet Paleo food to the gym!  Please click on their link on our homepage to place an order.  Order by 5:00 p.m. Saturday for Monday delivery and 5:00 p.m. Monday for Wednesday delivery.  Make sure you select our gym for the delivery location.  Let us know if you have any questions!