December 2014

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WOD – January 1, 2015

Happy New Year!!!

 

Next on-ramp will begin Monday, 1/5.  We have a new on-ramp process in 2015!  Starting 1/5, folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process! 

 

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 6am, 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Training:

“Cheers to 2015″

Teams of 2 for time:

31 box jumps (24/20)

28 deadlifts (105/75)

31 burpees

30 air squats

31 push press (105/75)

30 pull-ups

31 cleans (105/75)

31 sit-ups

30 back squats (105/75)

31 push-ups

30 double unders

31 thrusters (105/75)

 

365 reps, 1 rep for every day of the year

 

 

Post time to comments!!

 

 

 

WOD – December 31, 2014

Last day of 2014!!  Let’s go out with a BANG!

 

Next on-ramp will begin Monday, 1/5.  We have a new on-ramp process in 2015!  Starting 1/5, folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!    

 

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 6am, 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Prep:

Review deadlifts

then,

5 x 5 deadlifts working up to weight used for the WOD

*WOD weight is “moderate” so use this time to get in a bunch of reps in order to prep your body for the WOD.

 

 

Training:

Hero WOD

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

“Bradshaw”

10 rounds for time of:

3 Handstand push-ups

225 pound Deadlift, 6 reps

12 Pull-ups

24 Double-unders

 

 

Post time to comments!!

 

 

Scaling Options:

Handstand push-ups

  • sub handstand push-ups off box
  • sub piked push-ups from the floor
  • sub 10 sec handstand hold

Deadlifts

  • scale weight to ~50% 1RM

Pull-ups

  • sub jumping-pull ups with controlled negative
  • sub banded pull-ups
  • sub ring rows

Double-unders

  • sub singles (3:1)

WOD – December 30, 2014

Next on-ramp will begin Monday, 1/5.  We have a new on-ramp process in 2015!  Starting 1/5, folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  More details to come.  Please tell your friends and family about the new process!    

 

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 6am, 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Prep:

Bulletproof shoulders

then,

Strict pull-ups/pull-up progression

  • 5-10 attempts at max strict pull-ups

 

 

Training:

“Uncle Bobby has a new car”

For total reps:

2 min of wall balls (20/14)

2 min of push-ups

2 min of Russian KBS (2/1.5)

90 sec of wall balls

90 sec of push-ups

90 sec of Russian KBS

1 min wall balls

1 min of push-ups

1 min of Russian KBS

*No rest between movements

 

Post max reps achieved to comments!!

 

 

Scaling Options:

General

  • scale wall ball and KB as needed

Push-ups

  • scale to knee push-ups with plank negatives
  • sub banded push-ups

 

 

WOD – December 29, 2014

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 6am, 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

Next on-ramp will begin Monday, 1/5.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Prep:

AMRAP 3 min: burpees

rest 1 min, then

AMRAP 3 min: double-unders

 

 

Strength:

PVC Review of “The Bear Complex”

then,

“The Bear Complex”

5 sets of 7 reps of:

1 Power Clean

1 Front Squat

1 Push-Press/jerk

1 Back Squat

1 Push-press/jerk

(last completed 8/6/14)

 

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets.  Do not allow the bar to rest on the ground between reps…it’s tap and go!!

 

Post max weight achieved to comments!!

 

WOD – December 26, 2014

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 6am, 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

Next on-ramp will begin Monday, 1/5.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Prep:

Turkish get-ups – 10 per side at mod/heavy weight

 

Training:

**Benchmark Friday**

“Kelly”

5 rounds for time of:

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. ball

(women may use a 20″ box and a 14lb ball)

 

Post time to comments!!

 

 

Scaling Options:

Box jumps

  • jump to a lower height
  • sub step-ups

WOD – December 24, 2014

Merry Christmas Eve!

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

Next on-ramp will begin Monday, 1/5.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

 

WOD

Prep:

Bulletproof shoulders

 

Training:

“The 12 Pains of Christmas”

The workout is completed just like the song “The 12 Days of Christmas”

1 push-press…then 2 thrusters, 1 push-press…then 3 lunges, 2 thrusters, 1 push-press…then 4,3,2,1 and so on through the 12th movement.  Extra points if you wear a Santa hat!

1 push-press

2 thrusters

3 lunges

4 K2E

5 burpees

6 pull-ups

7 KBS (1.5/1)

8 WB (20/14)

 9 push-ups

10 box jumps (24/20)

11 front squats

12 hang power cleans

**All barbell movements done at the same weight using one of the 3 levels below, so choose carefully!!

 

level 3: 115/75

level 2: 95/65

level 1: 75/45

 

Post time and weight level used to comments!!

(We last did this WOD on 12/23/13…can’t wait to see the improvements in performance!)

 

Have FUN!

WOD – December 23, 2014

Holiday schedule is as follows:

  • 12/24: 7am, 9am, 12pm ONLY
  • 12/25: closed
  • 12/26: 9am and 12pm ONLY
  • 12/27 – 12/30: normal hours
  • 12/31: 7am, 9am and 12pm ONLY
  • 1/1: 9am ONLY
  • 1/2: resume normal schedule

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

Next on-ramp will begin Monday, 1/5.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Strength:

Back Squats – 5,3,3,2,2,1,1

+

Strict Press – 3,3,2,2,1

 

Rest 2 min between sets for both back squats and strict press

 

Training:

“Aunt Bethany”

On a 2 min running clock:

  • 10 back squats (115/75)

  • max medball cleans (20/14) remainder of 2 min

Rest 2 min, then

  • 10 back squats (115/75)

  • max T2B remainder of 2 min

Rest 2 min then repeat each 1 more time

 

Score = total reps

 

Post score to comments!!

 

 

Scaling options:

Back squat

  • Scale weight to 75/55 or 55/35

T2B

  • sub K2E
  • Sub bring knees as high as possible
  • sub sit-ups

WOD – December 22, 2014

Holiday schedule to be posted ASAP.  We are still working out the final details.  We will be closed 12/25, but will be open the rest of the holiday week (including New Year’s Day) with a modified schedule.  Stay tuned for the final times.

 

In the coming week or 2, we will announce an in-gym competition!  This will be a fun competition for S2CF members ONLY.  Stay tuned for further information

Next on-ramp will begin after the New Year.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Strength:

Power Clean – One set every 2 minutes for 15 minutes (8 sets)

  • Set 1: 3 reps @ 50% 1RM

  • Set 2: 3 reps @ 60%

  • Set 3: 2 reps @ 70%

  • Set 4: 2 reps @ 80%

  • Set 5-8: 1 rep @ 85-100+%

Only continue adding weight if mechanics are solid and feeling good.

**If you are new to this lift or uncomfortable, perform 8 sets of 3 reps at moderate/heavy’ish weight.  If mechanics break down, decrease the weight.

 

 

Training:

“Cousin Eddie”

For time:

12-9-6 power cleans (205/140)

24-18-12 ring dips

WOD is done like a typical couplet except with a different number of reps per movement

 

Post time to comments!!

 

 

Scaling options:

Power cleans

  • Scale weight to 75-80% of 1RM

Ring dips

  • Scale reps accordingly (max in 2 minutes)
  • Sub box dips or parallette Dips (24-18-12 reps)
  • sub ring/box push ups

WOD – December 19, 2014

The 12/20 Holiday party has been postponed.  Sorry for the inconvenience.

Next on-ramp will begin after the New Year.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

rope climbs x 5

  • Scale as needed
  • Those proficient in rope climbs, consider legless rope climbs as a scale up

 

 

 Training:

2 min max double unders

rest 3 min, then

**Benchmark WOD**

“GI Jane”

For time:

100 burpee pull-ups

(last completed 7/23/14)

 

*****Post time to comments

 

 

Scaling options:

burpee pull-ups

  • Sub burpee followed by box assisted jumping pull-up

WOD – December 18, 2014

The 12/20 Holiday party has been postponed.  Sorry for the inconvenience.

 

Next on-ramp will begin after the New Year.  Please spread the word to any friends or family interested in getting on board!

 

Schedule updates:

  • We now have a noon class daily, M-F

  • We have added 4:30pm class on Tuesdays

  • New early morning schedule takes effect this week:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Saturday morning yoga with Kate Greatorex is back!  Class begins Saturday, 10/25 at 7:45am.  Kate has developed a 30-45min yoga class intended for limbering up CrossFit athletes.  Each week will feature a different body part focus.  Price is $15/month or $5/class.  You will not find a lower priced yoga class anywhere!  Please let us know if you’re interested.

 

WOD

Prep:

Bulletproof shoulder complex

 

Strength:

Push press

  • 5 x 50% 1RM
  • 4 x 60% 1RM
  • 3 x 70% 1RM
  • 2 x 80% 1RM
  • 1 x 90+% 1RM

then,

Front squat

  • 5 x 50% 1RM
  • 3 x 60% 1RM
  • 3 x 65% 1RM
  • 3 x 70% 1RM
  • 3 x 75% 1RM

**Allow no more than 2 min between sets

 

 Training:

“Grace”

30 clean & jerks for time (135/95)

 

*****Post time to comments

 

 

Scaling options:

C&J

  • scale to a weight that allows you to do 8-10 clean and jerks unbroken