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Sunday 3/23/14

Open Gym 2pm – 5pm

Saturday 3/22/14

Open 14.4:
We will be hosting the CrossFit Games Open WOD 14.4 tomorrow from 0900-1200.  Come in and sign-up for a heat just like we have been.

Thursday 3/20/14

3 rounds for time:
5 Snatch (135/95)
10 Pullups
15 KB swings (2/1.5)
400m run

Wednesday 3/19/14

10 min AMREP:
5 WB (20/14)
5 Burpees
10 WB
10 Burpees
15 WB
15 Burpees
20 WB
20 Burpees
Reps continue to increase by 5 until time expires.

Saturday 3/15/14

Open 14.3:
We will be hosting the CrossFit Games Open WOD 14.3 tomorrow from 0900-1200.  Come in and sign-up for a heat just like we have been.  Prior to coming in tomorrow I want everyone to be prepared for what will and will not be allowed to happen.  First off I do not like this workout.  I have mentioned this today to everyone that’s come in. I do not believe it is acceptable for anyone to attempt to execute high reps at these heavy loads.  I will, however, allow anyone that comes in to attempt the workout but I will manage all the heats and our judges/trainers will stop you from lifting the bar if we see your mechanics weaken.  We would appreciate it if you would take some personal responsibility while performing these movements and recognize when you are unable to continue. I understand sport and pushing through pain. We’ve all done it, but this workout can cause permanent damage and we are not here to get injured.  We are here to promote fitness and stay healthy.  If you have an objection to this I’m sure you can find another Gym that doesn’t care about you and will allow you to come in and wreck yourself, but we will not be giving you a one way ticket to Snap City. We actually like some of you.

Open 14.2:

We will be hosting the open from 0900-1200 on Saturday. The WOD brief will be at 0915 and the first workout will start at 0930. There will be a workout starting every 15mins afterwards. Come in, sign-up for a time, and get ready to rock and roll. If you didn’t sign-up for the open come

Friday 3/7/14

14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00

2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Tuesday 3/4/14

There is no 0515 class. All other classes are still on.

20 min EMOM:
Odd: 1 cln+ 1 below the knee cln+ 1 hang cln +  1 jerk
Even: 1 snatch+ 1 below the knee snatch+ 1 hang snatch
You pick the weight.  Have a plan.

Monday 3/3/14

There will be no 0515 or 0600 class in the morning.

“Jackie”

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Open 14.1:

Open 14.1:
We will be hosting the open from 0900-1200 on Saturday. The WOD brief will be at 0915 and the first workout will start at 0930. There will be a workout starting every 15mins afterwards. Come in, sign-up for a time, and get ready to rock and roll. If you didn’t sign-up for the open come cheer for your peeps.

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