January 2015

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WOD – January 30, 2015

Sweatshirt order form is on the front desk.  We will place the order on Sunday, 2/1, so don’t delay!  We need folks to pay in advance, so be sure to provide a payment with your order.

 

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

The long awaited “Belltown Throwdown” teams are complete!  

Team 1:  Charlie, Kerri, Tom P., Jen

Team 2:  Roland, Keith, Amy, Jack

Team 3:  Ashley, Emily, Steve K, Kevin K

Team 4: Chloe, Mark J, McKayla, Sam

Team 5: Tami, Suzy, Mike P, JJ

Team 6: Sue, John C, Bob, Mark T

Team 7: Chris, Becky, Meg, Bryan

*****Keep an eye out for WODs.  This will be a fun event for all!!

 

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

1 Turkish get-up per arm EMOM x 10 mins.

 

Training:

“Main site WOD 1/22/15″

For time:

30 med ball cleans (20/14)

30 ring dips

30 med ball cleans

30 C2B pull-ups

30 med ball cleans

30 push-ups

30 med ball cleans

*****Post time to comments

 

Scaling Options:

Ring dips

  • Sub banded ring dips
  • Sub box dips or parallette dips

Pull-ups

  • Sub regular pull-ups
  • Sub assisted pull-ups with band
  • Sub ring rows

 

Sweatshirt order form is on the front desk.  We will place the order on Sunday, 2/1, so don’t delay!  We need folks to pay in advance, so be sure to provide a payment with your order. 

“Belltown Throwdown” teams are almost finalized!  We have 7 teams set to compete against one another in what’s sure to be a fun event.  Stay tuned for the final details!

 

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

 

 

WOD

Prep:

Snatch grip DL 5 x 5 with empty bar/light weight

+

Hanging L-sit 5 x 10 second holds

 

Strength:

Deadlift – 5,5,5,3,3,3

  • Sets 1-3: moderate weight
  • Sets 4-6: heavy weight

 

Training:

“Back down”

For time:

9-7-5 deadlifts (at 70% 3 RM)

15-12-9 T2B

***workout is done 9 deadlifts, 15 T2B, then 7 deadlifts, 12 T2B, etc.

 

*****Post time to comments

 

Scaling Options:

Deadlift

  • scale weight to 50-60% of 1 RM

T2B

  • sub K2E

  • Sub bring knees as high as possible

  • sub sit-ups

 

WOD – January 28, 2015

ALL CLASSES ARE ON FOR WEDNESDAY, 1/28!!

 

Sweatshirt order form is on the front desk.  We will place the order on Sunday, 2/1, so don’t delay!  We need folks to pay in advance, so be sure to provide a payment with your order. 

 

“Belltown Throwdown” teams are almost finalized!  We have 7 teams set to compete against one another in what’s sure to be a fun event.  Stay tuned for the final details!

 

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

 

 

WOD

Prep:

Bulletproof shoulder complex

+

muscle-up or pull-up progression (depending on skill level)

then,

2 muscle ups or 4 strict pull-ups EMOM x 7 mins

  • scale to 2 jumping muscle-ups
  • sub 4 ring rows or 4 eccentric pull-ups

 

 

Training:

“Comp Style”

3 rounds for time of:

75 DU

50 Air Squats

25 Burpees

 

Post time to comments

 

Scaling Options:

Double unders

  • sub max double unders in 1.5 minutes
  • sub 200 single unders

 

WOD – January 27, 2015

WE WILL BE CLOSED TUESDAY DUE TO THE DAMNED SNOW.  SORRY ALL.  PLEASE BE CAREFUL!!!!! 

  • SEE BELOW FOR A HOME WOD!

 

Sweatshirt order form is on the front desk.  We will place the order on Sunday, 2/1, so don’t delay!  We need folks to pay in advance, so be sure to provide a payment with your order. 

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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:

“Blizzard Juno”

Complete the following complex EMOM x 20 min or until you can’t complete the complex within the minute:

5 push-ups

10 sit-ups

15 squats

Score = total rounds

Post score to comments!!

 

WOD – January 26, 2015

All, don’t forget our in-house competition on Saturday, 2/7, the “Belltown Throwdown.”  This is a S2CF only event.  Price is $5/person and all of the $$ will go to food and prizes.  We will be building the teams, so no need to worry about finding partners.  The main goal for the event is to come together as a community!  Please sign-up by 1/24 so that we can get the teams together and plan for the day.  Sing-up sheet is at the front desk.

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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:

Clean and Jerk   5,5,3,2,2,1,1

 

 

Training:

“Silly Boy”

12 min AMRAP of:

2 strict HSPU

4 hang squat cleans  (135/95)

6 burpee box jumps (24/20)

 

*****Post rounds to comments

 

Scaling Options:

HSPU

  • scale to target (2 or 3 abmats)
  • scale to 30 second handstand hold
  • scale to pike from floor or box assisted
  • sub wall walks

Hang squat cleans

  • scale weight to 50-60% 1RM
  • sub hang power clean + front squat if unable to squat clean

Burpee box jumps

  • scale to burpee box step ups

 

WOD – January 23, 2015

All, don’t forget our in-house competition on Saturday, 2/7, the “Belltown Throwdown.”  This is a S2CF only event.  Price is $5/person and all of the $$ will go to food and prizes.  We will be building the teams, so no need to worry about finding partners.  The main goal for the event is to come together as a community!  Please sign-up by 1/24 so that we can get the teams together and plan for the day.  Sing-up sheet is at the front desk.

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

Next on-ramp begins Monday, 2/2/15.  We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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 hang power cleans

then,

5 sets of:

3 hang power cleans + 3 front squats (working up to weight in the WOD)

 

 

Training:

“Scud”

With a running clock (25min time cap), complete 6 rounds of:

3 muscle-ups (bar or ring)

5 hang power cleans (135/95)

max rep front squats (135/95)

rest 1 min between rounds

*Barbell is picked up for the hang power cleans and must remain off the ground through the front squats.  Round ends when the barbell is returned to the ground.

 

Score = total front squats

 

Post score to comments!!

 

Scaling Options:

muscle-ups

  • sub 6 C2B pull-ups and 3 ring/box dips

hang power cleans

  • scale weight to 50-60% 1RM or a challenging weight that can be done unbroken

 

WOD – January 22, 2015

All, don’t forget our in-house competition on Saturday, 2/7, the “Belltown Throwdown.”  This is a S2CF only event.  Price is $5/person and all of the $$ will go to food and prizes.  We will be building the teams, so no need to worry about finding partners.  The main goal for the event is to come together as a community!  Please sign-up by 1/24 so that we can get the teams together and plan for the day.  Sing-up sheet is at the front desk.

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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:

HSPU progression

then,

5 rounds of (not for time):

30 sec handstand hold

5 deadlifts (start low and work-up to weight used for WOD)

 

 

Training:

“Chilly Willy”

3 rounds for time of:

Run 400m

5 HSPU

10 deadlifts (225/185)

15 wall balls (20/14)

20 DUs

(last completed 10/9/14)

 

Post time to comments!!

 

Scaling Options:

Run

  • sub 500m row
  • scale to 200m run based on current fitness

HSPU

  • scale to a target (2-3 abmats)
  • scale to 30 sec handstand hold
  • scale to pike from floor or box assisted
  • sub wall walks

Deadlifts

  • scale weight to 50-65% 1RM

Double unders

  • sub 60 single-unders

 

WOD – January 21, 2015

All, don’t forget our in-house competition on Saturday, 2/7, the “Belltown Throwdown.”  This is a S2CF only event.  Price is $5/person and all of the $$ will go to food and prizes.  We will be building the teams, so no need to worry about finding partners.  The main goal for the event is to come together as a community!  Please sign-up by 1/24 so that we can get the teams together and plan for the day.  Sing-up sheet is at the front desk.

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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:

5 rounds of:

40 seconds max push-ups

20 sec rest

40 seconds max STRICT T2B

  • sub max strict K2E
  • sub max raise knees as high as possible
  • sub kipping T2B/K2E

20 sec rest

 

Training:

“Uglee”

AMRAP 8 min of:

3 Russian KBS (1.5/1)

3 burpees

6 Russian KBS

6 burpees

9, 9

12, 12

etc, going up by 3 each round

Score = total reps!

 

Post score to comments!!

**Extra credit – sprint 400m or row 500m.  Perform 1 burpee for every second over 1:30

 

Scaling Options:

KBS

  • scale weight of kettlebell

WOD – January 20, 2015

All, don’t forget our in-house competition on Saturday, 2/7, the “Belltown Throwdown.”  This is a S2CF only event.  Price is $5/person and all of the $$ will go to food and prizes.  We will be building the teams, so no need to worry about finding partners.  The main goal for the event is to come together as a community!  Please sign-up by 1/24 so that we can get the teams together and plan for the day.  Sing-up sheet is at the front desk.

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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:

1 strict press + 1 push press + 1 push jerk x 7 sets

  • sets 1-2: work up to weight used in the WOD
  • sets 3-7: WOD weight

 

 

Training:

CrossFit.com mainsite WOD from 10/10/14

For time:
100 Double Unders

21 Front Squats (115/75)

21 Push Presses

100 Double Unders

15 Front Squats

15 Push Presses

100 Double Unders

9 Front Squats

9 Push Presses

 

 

Post time to comments!!

Scaling Options:

Double unders

  • scale to max double unders in 2 minutes
  • sub 300 singles or max singles in 2 minutes

FS and PP weight

  • scale to weight that allows you to get through at least 12-14 PP unbroken

 

WOD – January 19, 2015

Registration is Open!  The CF Games Open Qualifiers are right around the corner.  If you are new to CrossFit, the  CrossFit Games are a worldwide competition to find the “fittest on Earth.”  The Games begin with the Open.  Though entirely optional, we encourage folks to participate so that they can experience the “thrill” and butterflies of a competition against their peers both in the gym and around the world.  If you’re NOT new to the Open, you’ll want to check out the new rules (scaled division, teen division, etc).  The dates for the open are listed below.  For more information, go to games.crossfit.com

The Open
February 26 – March 30, 2015

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

 

Schedule updates:

  • We no longer have a noon class.  Instead, we offer a class at both 9am and 10am, Monday through Friday.  We hope this change works better for folks!!

  • 4:30pm classes will now be M, Tu, Th, F

  • Early morning schedule:

    • M, Tu, W = 5:30am

    • Th, F = 5:00am

 

We have a new on-ramp process in 2015!  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!

 

 

Saturday morning yoga with Kate Greatorex is back!  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 complex – ground, hang, high-hang (1:1:1) – 1 complex every 2 minutes x 7 sets

  • Set 1 – 50% 1RM
  • set 2 – 60% 1RM
  • set 3 – 65% 1RM
  • set 4 – 70% 1RM
  • set 5 – 75% 1RM
  • sets 6-7 – 80+% 1RM

Only go above 70% if mechanics are solid

 

Training:

“Tabata Johnny 5″

20 sec work/10 sec rest x 8 rounds each of the following:

  • HRPU

  • KBS (1.5/1)

  • Squats

  • weighted 20″ box step-ups (45/25)

  • Burpees

(last completed 8/13/14)

 

Post total reps to comments!!