February 2015

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WOD – February 27, 2015

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change is effective starting this Thursday, 2/26.  Thank you!

 

There’s still time to join the team for the Open, so GET SIGNED-UP!!  We will broadcast the live announcement of 15.1 (the first workout) TONIGHT at the gym at 8pm.  Open WODs will be programmed for Fridays, however if you are unable to get it done then, you can make it up during the weekend.

  • We will try a new approach this year.  For those competing, let’s try to do this as a group on Friday evenings (5:30pm-7:30pm) followed by a happy hour…S2CF style!! 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

 

Congrats to our 5 teams that competed in the Average Joe: Box vs Box competition this weekend at Guilford CrossFit!  We had a great showing of fans and athletes.  Congrats to our Men’s RX team for taking 2nd place and our Women’s RX team for taking 3rd place

 

 

Next on-ramp begins Monday, 3/2/15.  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

Training:

Games Open Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 

 

WOD – February 26, 2015

Please join us at the gym tonight at 8pm to watch the announcement of the CF Games Open workout 15.1 followed by Fraser and Froning throwing down!  We will be streaming the announcement live. 

 

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change is effective starting this Thursday, 2/26.  Thank you!

 

There’s still time to join the team for the Open, so GET SIGNED-UP!!  We will broadcast the live announcement of 15.1 (the first workout) TONIGHT at the gym at 8pm.  Open WODs will be programmed for Fridays, however if you are unable to get it done then, you can make it up during the weekend. 

  • We will try a new approach this year.  For those competing, let’s try to do this as a group on Friday evenings (5:30pm-7:30pm) followed by a happy hour…S2CF style!! 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

 

Congrats to our 5 teams that competed in the Average Joe: Box vs Box competition this weekend at Guilford CrossFit!  We had a great showing of fans and athletes.  Congrats to our Men’s RX team for taking 2nd place and our Women’s RX team for taking 3rd place

 

 

Next on-ramp begins Monday, 3/2/15.  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:

Double-unders – 30 sec on/30 sec off x 10 min

  • for those not able to perform consistent double unders (DU), please spend the first 4-5 rounds making DU attempts and the remaining time doing singles.  Try to link as many DU as possible!

 

 

Training:

“Round Robin”

7 rounds for time:

20 double unders/double under attempts

10 air squats

10 sit-ups

10 push-ups

1 lap around rig

 

Post time to comments!

 

Accessory work:

accumulate 10 minutes of stretching and/or mobility work

WOD – February 25, 2015

*****Please note – for the next 5 weeks (duration of the CrossFit Open), we will begin Thursday evening classes at 7:15pm!  We will be broadcasting the live announcement at 8pm, so we want to make sure we can get folks through the workout by the time the announcement is made.  This change is effective starting this Thursday, 2/26.  Thank you!

 

The CF Games Open starts this week, so GET SIGNED-UP!!  We will broadcast the live announcement on Thursday evening at the gym.  Open WODs will be programmed for Fridays, however if you are unable to get it done then, you can make it up during the weekend.  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

 

Congrats to our 5 teams that competed in the Average Joe: Box vs Box competition this weekend at Guilford CrossFit!  We had a great showing of fans and athletes.  Congrats to our Men’s RX team for taking 2nd place and our Women’s RX team for taking 3rd place

 

 

Next on-ramp begins Monday, 3/2/15.  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

Warm-up:

Bulletproof shoulder complex

 

Prep:

Kipping pull-up progression

  • if able to successfully perform kipping pull-ups, work on kipping C2B pull-ups
  • If unable to hang from bar or poor shoulder mobility, work on ring rows

then,

Review rowing technique

then,

row 250

10 thrusters (45lb)

10 pull-ups

 

 

Training:

“Jackie”

For time:

row 1000m

50 thrusters (45lb)

30 pull-ups

 

Post time to comments!

 

Accessory work:

Rest 3 min from WOD then 200 double unders or DU attempts

 

 

Scaling options:

General

  • scale volume (ie row 500m + 25 thrusters + 15 pull-ups)

pull-ups

  • sub ring rows
  • scale jumping pull-ups from lowest possible box

WOD – February 24, 2015

The CF Games Open starts this week, so GET SIGNED-UP!!  We will broadcast the live announcement on Thursday evening at the gym.  Open WODs will be programmed for Fridays, however if you are unable to get it done then, you can make it up during the weekend.  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

 

 

Congrats to our 5 teams that competed in the Average Joe: Box vs Box competition this weekend at Guilford CrossFit!  We had a great showing of fans and athletes.  Congrats to our Men’s RX team for taking 2nd place and our Women’s RX team for taking 3rd place

 

 

Next on-ramp begins Monday, 3/2/15.  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:

Pistols: 10 alternating-leg pistols x 3 sets.  Rest 2 min between sets.

then,

Review deadlift

then,

Deadlift: 1-2 sets of 5 reps working up to starting weight for “strength” portion below (50% 1RM)

 

Strength:

Deadlift

  • 5@50% 1RM

  • 3@60% 1RM

  • 3@65% 1RM

  • 3@70% 1RM

  • 2@80% 1RM

  • 2@85% 1RM

  • 2@85+% 1RM

  • 1@90+%

  • Go for new PR if mechanics are solid and you’re feeling it!

  • Don’t drop the barbell on the return…control it!

 

 

Training:

“Oh my legs”

AMRAP 5 mins of:

5 deadlifts (bodyweight)

5 box  jumps (24/20)

 

Post rounds to comments!

 

Accessory work:

10 muscle-ups or 20 C2B pull-ups

 

 

Scaling options:

Dead lift

  • scale weight to a weight that allows good form

Box jumps

  • sub squat jumps or tuck jumps
  • lower box height

 

WOD – February 23, 2015

The CF Games Open starts this week, so GET SIGNED-UP!!  We will broadcast the live announcement on Thursday evening at the gym.  Open WODs will be programmed for Fridays, however if you are unable to get it done then, you can make it up during the weekend.  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

 

Congrats to our 5 teams that competed in the Average Joe: Box vs Box competition this weekend at Guilford CrossFit!  We had a great showing of fans and athletes.  Congrats to our Men’s RX team for taking 2nd place and our Women’s RX team for taking 3rd place

 

 

Next on-ramp begins Monday, 3/2/15.  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

Warm-up:

bulletproof shoulder complex

 

Prep:

Review squat clean and jerk

then

2 squat clean + jerks EMOM x 10 sets at moderate weight (50-60% 1RM)

 

 

Training:

“Goblet”

10 squat clean and jerks / 1 bar-over burpee (95/65)

9 squat clean and jerks / 2 bar-over burpees

8 squat clean and jerks / 3 bar-over burpees

etc, until

1 squat clean and jerk / 10 bar-over burpees

 

Post time to comments!

 

Accessory work:

2 rounds of:

25 push-ups

25 squats

25 sit-ups

 

 

Scaling options:

clean and jerk

  • scale to power clean + front squat and jerk
  • scale weight to 75/55 or 55/45

 

WOD – February 20, 2015

Sweatshirts are in!!  Please draw a line through your name on the clipboard when you pick-up your sweatshirt.

 

With the CF Games Open right around the corner, we are adding some “accessory work” to help folks prepare.  This is 100% optional and is meant to be done immediately following the WOD.  Please prepare any weights or equipment for the “accessory work” prior to the scheduled WOD so that you can move seamlessly into the accessory stuff once your WOD is complete.

 

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, 3/2/15.  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:

kipping pull-up progression then 5×5 strict pull-ups/scaled (eccentric) strict pull ups

then,

7-5-3 of thrusters (95/65) and pull-ups

 

 

Training:

“Fran”

21-15-9 reps for time of:

Thrusters (95/65)

pull-ups

*if scaling this workout, scale to keep workout >5 min but <8 min

 

(last done on 11/21/14)

 

Post time to comments!

 

Accessory work:

10 minutes of mobility/stretching

 

 

Scaling options:

Thrusters

  • scale to weight that allows 10-15 unbroken reps

pull-ups

  • scale banded pull-ups
  • sub ring rows

 

WOD – February 19, 2015

Sweatshirts are in!!  Please draw a line through your name on the clipboard when you pick-up your sweatshirt.

 

With the CF Games Open right around the corner, we are adding some “accessory work” to help folks prepare.  This is 100% optional and is meant to be done immediately following the WOD.  Please prepare any weights or equipment for the “accessory work” prior to the scheduled WOD so that you can move seamlessly into the accessory stuff once your WOD is complete.

 

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, 3/2/15.  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:

kipping T2B progression

+

Front Squats

  • 3,3,3,3,3 working up to weight in the WOD

 

 

Training:

“Empire”

5 rounds for time:

3 Front Squats (185/125)

10 Toes to Bar

30m overhead walking lunge (45/35)

 

 

Post time to comments!

 

Accessory work:

40 wall balls (20/14)

 

 

Scaling options:

Front Squat

  • If unable to do RX weight, use the weight you reached in the prep portion.  Should be 3 heavy reps

T2B

  • scale to bring legs as high as possible
  • scale to K2E
  • scale to T2B on the floor
  • sub 20 sit-ups

Overhead walking lunge

  • scale weight
  • perform walking lunges without weight

WOD – February 18, 2015

Sweatshirts are in!!  Please draw a line through your name on the clipboard when you pick-up your sweatshirt.

 

With the CF Games Open right around the corner, we are adding some “accessory work” to help folks prepare.  This is 100% optional and is meant to be done immediately following the WOD.  Please prepare any weights or equipment for the “accessory work” prior to the scheduled WOD so that you can move seamlessly into the accessory stuff once your WOD is complete.

 

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, 3/2/15.  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

Strength:

Floor press – 6 attempts to find a 10RM

  • Sets 1-3: light/mod weight
  • Sets 4-6: mod/heavy weight

 

(last done 1/16/15)

 

Training:

“Lickity split”

AMRAP 7 minutes of:

sprint 20m (10m x 2)

2 Russian KBS (1.5/1)

sprint 20m

4 Russian KBS

sprint 20m

6 Russian KBS

etc, increasing KBS by 2 reps each set

 

Post total KBS to comments!

 

 

Accessory work:

2 min max double unders, rest 2 min, repeat

then,

20 T2B

 

 

Scaling options:

run 20m

  • sub row 50m

KBS

  • scale weight

WOD – February 17, 2014

Sweatshirts are in!!  We will get them tagged tomorrow (with your name) and will begin handing them out tomorrow evening.

 

With the CF Games Open right around the corner, we are adding some “accessory work” to help folks prepare.  This is 100% optional and is meant to be done immediately following the WOD.  Please prepare any weights or equipment for the “accessory work” prior to the scheduled WOD so that you can move seamlessly into the accessory stuff once your WOD is complete.

 

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, 3/2/15.  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

then,

2 rounds of the following with an empty barbell:

  • 3 muscle cleans
  • 3 high hang power cleans
  • 3 hang power cleans
  • 3 power cleans
  • 3 front squats
  • 3 squat cleans
  • 3 jerks (split round 1/push round 2)

 

Strength:

2 squat cleans + 3 jerks EMOM x 12 rounds

  • start at 50% 1RM and increase weight (by no more than 5% each round) as tolerated with good technique
  • athlete may use whichever jerk technique he/she feels most comfortable with

 

 

Training:

“Figment”

5 rounds for time of:

30 double unders

20 sit-ups

10 push-ups

 

Post time to comments!

 

 

Accessory work:

15 handstand push-ups

10 deficit handstand push-ups

5 straddle to handstand with 10 sec handstand hold

 

 

Scaling options:

double unders

  • sub 3:1 singles

push-ups

  • scale to banded push-ups
  • scale to push-up on knee/descend in plank

WOD – February 16, 2015

Presidents day: regular schedule!!

 

With the CF Games Open right around the corner, we are adding some “accessory work” to help folks prepare.  This is 100% optional and is meant to be done immediately following the WOD.  Please prepare any weights or equipment for the “accessory work” prior to the scheduled WOD so that you can move seamlessly into the accessory stuff once your WOD is complete.

 

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, 3/2/15.  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:

3 rounds with an empty barbell of:

5 thrusters

5 sumo deadlift high pulls

5 push jerks

5 OHS

5 front squats

 

 

Training:

“Air Force”

For time (all movements at 95/65):

WOD STARTS WITH 4 BURPEES

20 thrusters

20 sumo deadlift high pulls

20 push-jerks

20 OHS

20 front squats

**athlete’s must perform 4 burpees EMOM until completion.

 

Accessory work:

10 x 1 power snatch + 2 OHS @ 95/65

5 x 1 power snatch + 2 OHS @ 115/75

5 x 1 power snatch + 2 OHS @ 135/85

**scale as needed to accomplish a moderate/heavy accessory work load

 

Scaling options:

General:

  • scale weight to 85/55, 75/45, 65/35