Thursday 1-1-15

CLOSED FOR NEW YEARS DAY

Wednesday 12-31-14

In Teams of 2
21-18-15-12-9-6-3
Thrusters (95#/65#)
Burpees

*Athlete 1 does 21 Thrusters, then Athlete 2 does 21 Thrusters, while athlete 1 rests.
Athlete 1 then does 21 burpees, while athlete 2 rests.  Continue alternating back and forth until done

Tuesday 12-30-14

AMRAP 20 MIN
10 Pull ups
20 Push ups
30 Air Squats

Monday 12-29-14

5 Rounds
10 Power Cleans (135#/95#)
20 Wall Balls (20#/14#)
Run 200 Meters

Saturday 12-27-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

EMOM X 20 Min
20 Double unders
3 Power Snatches (165#/115#)

*If you do not make it to the 20 min, take 1 min rest then complete 3 snatches EMOM for the remainder of the 20 min, no DU's.

Friday 12-26-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Super set 5 sets
10 weighted push ups (45#/25#)
5 chin ups

Then...

AMRAP 12 Min
Run 200 M
10 Burpees to plate
20 alternating OH Lunges (45#/25#)

Thursday 12-25-14

!!!!Closed For XMAS!!!!!

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only

Do this at home if you need to do something...

Every 2 min for 20 min 

15 Burpees

Max air squats 

Wednesday 12-24-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

12 Days of CrossFit Wod
1 Squat Clean Thruster (135#/95#)
2 Ring Muscle ups
3 Deadlifts (135#/95#)
4 Front Rack Lunges (135#/95#)
5 Box Jumps (24"/20")
6 KB Swings (80#/62#)
7 Toes To Bar
8 Burpees
9 Power Snatches (135#/95#)
10 OHS (135#/95#)
11 Chest To Bar Pull ups
12 goblet Squats (80#/62#)

This workout is performed like the song....
1 Squat Clean Thruster.... 2 Ring Muscle ups
1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts
1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts.... 4 Front rack Lunges

1 Squat Clean Thruster.... 2 Ring Muscle Ups.... 3 Deadlifts.... 4 Front rack Lunges .... 5 Box Jumps..
Continue with this pattern until you finish with 12 Goblet squats 

Tuesday 12-23-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Superset 5 Sets
5 Dumbbell strict press (55#/35#)
10 Alternating dumbbell lunges (55#/35#)

Then...

20-18-16-14-12-10
Alternating Dumbbell Snatch (55#/25#)
Wall Ball (20#/14#)

Monday 12-22-14

!!!Christmas Week Schedule!!!!

Monday: Normal

Tuesday: Normal

Wednesday: 9am Only

Thursday: Closed

Friday: 9am Only

Saturday: 9am Only 

Superset 5 sets

10 weighted sit ups (55#/35# Dumbbells)

5 Sun Dials 

Then...

3 Rounds

10 Squat Cleans (135#/95#)

20 Box Jumps (24"/20")

Saturday 12-20-14

AMRAP 8 MIN
Strict HSPU's
*Scale with kipping HSPU's or Strict DB Press.  Pick a weight that is challenging to get 10

Then...

(8 MIN CAP)
50-40-30-20-10
Double unders
10-8-6-4-2
Burpee Pull up

Friday 12-19-14

For Time: (5 Min Cap)
30 Ring Muscle ups (Scale with Bar muscle ups)

Then...

EMOM as long as possible
5 DL (185/95) + 5 Power Cleans + 5 STOH

*Score is last completed min + total reps in next min 

Thursday 12-18-14

21-18-15-12-9-6-3

Back Squat (135#/95#)

*Taken from the ground. Should be a weight you can do all sets unbroken

Pull up

Wednesday 12-17-14

Max unbroken HSPU’s – Rest 90 Sec – Repeat

RX = Strict

Then…

AMRAP 10 MIN (Teams of 3)

Row For Cal (15/10 Cal Intervals)

Tuesday 12-16-14

Build to a 3RM Weighted Pull – up

Then...

5 Rounds For Time

20 KBS (70#/53#)

10 Burpees 

Monday 12-15-14

AMRAP 4 Min

Power Cleans @ 80% 1RM PC

*This should be a weight that is done 1 rep at a time with no more than 5 sec rest between efforts

Then…

Row 500 Meters

Rest 90 Sec

Row 500 Meters

*Goal is to get as close to the same time on both efforts.

**If you're waiting for a rower, be sure to encourage those on the rower! 

Saturday 12-13-14

AMRAP 12 min
Unbroken TTB
Run 200 m.

* do as many toes to bar as you can in a row. The moment you come off the bar run 200 meters. You're score is your total TTB.

Then....

AMRAP wall balls (20#/14#)

* this is a one time max score. Once you pick up the med ball, do as many unbroken wall balls as you can without any type of rest. Your score is total number of wall balls. 

Friday 12-12-14

30-20-10

Power clean (115#/85#)

Shoulder to OH (115#/85#)

Double under

* you'll do 30 PC, 30 STOH, and 30 DU's. Then 20,20,20, and finally 10,10,10

Thursday 12-11-14

Establish a 1RM DL (15 Min)

Then...

"Diane"
21-15-9
DL (225#/135#)
HSPU

Wednesday 12-10-14

Weighted pull ups
Emom X 10 min
1 rep (make this as heavy as possible!!! Ever rep should be a struggle. Hold a dumbbell between legs)

Then...

For Time:
15 bar muscle ups
30 power snatches (135#/95#)
15 bar muscle ups
30 bar facing burpees

Tuesday 12-9-14

ESTABLISH A 3RM OHS (15 MIN CAP)

Then...

21-15-9
OHS (135#/95#) same weight as yesterday
Run 200 meters after each set

Monday 12-8-14

AMRAP 12 Min
10 Power Cleans (135#/95#) Or a weight you can get 10 unbroken
10 Burpee Box jumps (24"20")

Then....

5 sets of two sun dials

 Doing a chipper style workout that takes us 40 minutes has some easy telltale signs that hard work was done. We are drenched in sweat for one thing. Maybe we are out of breath, we feel fatigued, and at the end of the workout we find ourselves laying on the floor not ready to move for a considerable period of time. We love these workouts. So why don’t we love heavy lifting days as much as the long chipper style WODs? I ask this because notoriously gym attendance is down on heavy days. Is it because we don’t sweat as much? Is it because we don’t feel ourselves out of breath or fatigued to the point of having to sit down? Somewhere there has become the misconception that lifting heavy is not as good of a workout as running around for 40 minutes, I’m here to tell you that it is just that. . . a misconception. 

There are several reasons why we should lift heavy weights (click here for full article from the Poliquin Group):

1) We improve/ strengthen our skeletal structure. By loading the body with heavy weights, bone osteoblasts occur, strengthening bone, and tendons, collagen, and ligaments go through remodeling to become stronger.

2) We build muscle. Muscle allows us to do all these amazing things: It keeps your back safe when you pick your kids up off the floor or haul luggage into the trunk. It improves both your 5K time and your jumping ability. It allows you to flip a tire or push your car up the hill. It gives you the body you desire and the metabolism to help you maintain that fit physique.  The more muscle you have, the greater number of insulin receptor sites, which equals better use of energy in the body. Naturally, you’ll have less risk of diabetes, obesity, heart disease, or metabolic syndrome.

3) We actually burn more calories and lose more body fat with heavy lifting. Lifting weights elevates post-workout energy expenditure significantly more than steady-state cardio due to the metabolic stress it causes. In a study that compared light with moderate weights on “afterburn,” women who did 2 sets of 8 reps at a “heavy” 70 percent load burned double the calories during the hour after exercise as a group that did 2 sets of 15 reps at a light 35 percent load.

Those are just a few of my favorite, you can read more on these and about several additional reasons by clicking on the above link to read the article “Seven Reasons Why You Should Lift Heavy Weights”.

But if that didn’t sell it to you enough, what if I told you lifting heavy weights was good for the brain? In another article titled “What Weightlifting For Just 20 Minutes Does To Your Brain”, a recent study “. . . . suggests that going hard in the gym for as little as 20 minutes can boost your long-term memory by around 10 percent.”  (You can read more about this by clicking here). The article goes on to say, “Previous research in older men and women (50 to 85 years old) has found that a brief workout improves memory due to the exercise-induced release of the stress hormone norepinephrine. Scientists have long known that the hormone, a chemical messenger in the brain, plays a strong role in memory.”

I can go on and on about all the benefits of lifting heavy weights but really it’s not about what I say it’s about how you feel. And during heavy lifting days you simply may not feel like you have done any work. I think this is the hardest obstacle to overcome, because for some of you, you are right, you may not be doing much work. CrossFit has a mantra, Mechanics/ Consistency/ Intensity. It’s hard to get the intensity piece down on a 1RM snatch day when we don’t have a very good handle on how to snatch. I get that. But, and I’m going to make one last plea for you to always come to heavy lifting days, how can we expect to get a handle on these movements and work towards increased weight/ intensity if we always skip the heavy lifting day? Perhaps it’s not the heavy lifting day you imagined right now but as you continue to hit them, you build confidence in the split jerk, the snatch, the overhead squat, until eventually you feel the way you should after moving something stupidly heavy. . . out of breath, sweaty, fatigued, and needing to sit down for a second. 

Lifting heavy builds the muscle, strength, coordination, and confidence to be carried over to the WODs. Squatting heavy improves your box jumps and runs. Fact. So keep calm and lift on, the weights are calling your name, you just need to stop in and mingle with them more often. 

Courtesy of CrossFit Verve...

Saturday 12-6-14

"Death by Clean & Jerk"
min 1: 1 clean and jerk (135#/95#)
min 2: 2 clean and jerks
min 3: 3 clean and jerks
min 4: 4 clean and jerks

Continue every min adding 1 rep until you can no longer complete the rxd reps within the min

Friday 12-5-14

In Teams of 4
AMRAP 30 Min
Athlete #1: Row 200 M
Athlete #2: Run 200 M
Athlete #3: Burpee to 1' target
Athlete #4: Rest

Score is total burpees as a team

Thursday 12-4-14

4 Rounds
25 Wall Balls (20#/14#)
25 Push Ups
25 Alternating DB Snatches (55#/35# or a weight you could do 25 unbroken)

Wednesday 12-3-14

For Time
21 Deadlifts (185#/130#)
15 kb swings (70#/53#)
9 Hang Power Cleans

15 Deadlifts (155#/105#)
15 kb swings
15 Hang Power Cleans (155#/105#)

9 DL (135#/95#)
15 kb swings
21 Hang Power Cleans (135#/95#)

Tuesday 12-2-14

AMRAP 5 Min
10 CTB pull ups
20 Jumping Air Squats
30 Double under

Rest 2 Min

AMRAP 4 Min
10 Toes to bar
20 Jumping air squats
30 Double under

Rest 2 min

AMRAP 3 Min
10 pull ups
20 jumping air squats
30 double unders

Monday 12-1-14

10-9-8-7-6-5-4-3-2-1
Push Jerk (205#/105#)
2-4-6-8-10-12-14-16-18-20
Box Jump (24"/20")

Saturday 11-29-14

Modified Thanksgiving week schedule!!!!!!!
Saturday 11-29-14 9AM Class Only *** No Open Gym****

run 5k

Friday 11-28-14

Modified Thanksgiving week schedule!!!!!!!
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


5 Rounds
10 Unbroken DL (275#/185#)
50 DU's (2:1 singles)

Thursday 11-27-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

"Barbara"

5 Rounds

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

Rest 3 min

Wednesday 11-26-14

Modified Thanksgiving week schedule!!!!!!!
Wednesday 11-26-14 5:30am - 8:30am & noon only
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****


FOR TIME:

100 Shoulder to Over Head (75#/55#)

Run 1 Mile (5 laps)

Tuesday 11-25-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

9-7-5
Unbroken Squat Clean (135#/95#)
Bar MU

Monday 11-24-14

Modified Thanksgiving week schedule!!!!!!!
Thursday 11-27-14 (Thanksgiving Day) 9AM Class ONLY
Friday 11-28-14 9AM Class ONLY (come work off some of that Turkey!)
Saturday 11-29-14 9AM Class Only *** No Open Gym****

Team of 2
4 - 200 m sprints (tag partner, 2 each)
50 alternating push press (95#/65#)
* pause at top of push press.
60 alternating box jumps (24"/20")
70 alternating DL (95#/65#)
* pause at top of Dl
80 alternating push ups
* pause at top of push ups
90 alternating jumping pull ups
100 alternating lunges

Saturday 11-22-14

"FRAN"
21-15-9
Thruster (95#/65#)
Pull up

Friday 11-21-14

For Time:

10 Power Snatches (135#/95#)

10 HSPU's

10 Air Squats 

9 Power snatches

9 HSPU's 

9 Air Squats 

8 Power Snatches

8 HSPU's

8 Air Squats 

Continue on this path until you reach... 

1 power snatch 

1 HSPU's

1 Air Squats 

Thursday 11-20-14

4 rounds

12 CTB Pull ups

6 unbroken squat cleans (155/105)

*perform 5 burpees over the bar immediately if 6 squat cleans are not done unbroken 

Wednesday 11-19-14

"Annie"

50-40-30-20-10

Double unders

sit ups

then...

Establish a 3rm DL

Tuesday 11-18-14

In Teams of 2 

AMRAP 12 MIN

20 KBS (53#/35#)

20 Burpees

*one athlete does 20 kbs, then passes the kb off to athlete #2.  While they perform 20 KBS athlete 1 rests.  After athlete #2 finishes his 20 KBS, athlete 1 will do 20 burpees etc.  Score is total # of rounds

Monday 11-17-14

10-1
Power Clean (135#/95#)
1-10
Push Jerk (135#/95#)

Saturday 11-15-14

10 Rounds

10 Hang Power Snatches (75#/55#)

100 M Sprint

10 OH Squats (75#/55#)

Friday 11-14-14

15-12-9-6-3

Unbroken DL (185/125)

toes 2 bar

Thursday 11-13-14

5 Rounds
10 Push Press (95#/65#)
12 FS (95#/65#)

Wednesday 11-12-14

"CINDY"

AMRAP 20 min

5 Pull ups

10 Push ups

15 Air Squats

Tuesday 11-11-14

Happy Veterans Day to all those who have served, continue to serve, and have given the ultimate sacrifice for our amazing country.  God bless our troops!

WARNING!!!!!! EXPLICIT CONTENT!!!!!!! WARNING

"BLAKE"

4 Rounds

100' OH Walking Lunge (45# plate/25# plate)

30 Box jumps (24"/20")

20 WB (20/14")

10 HSPU's

Monday 11-10-14

Establish a 5RM Back squat

Then...

AMRAP 5 min
10 Hang power clean (95#/65#)
5 Burpee over the bar

Thursday 11-13-14

Saturday 11-8-14

15 Min to establish a 1RM Snatch

Then...

AMRAP 8 MIN
60 Double unders
10 OHS @ 50% of your 1RM Snatch established from above 

Friday 11-7-14

3 Rounds

10 KB Swings (70#/53#)

10 box jumps (24"/20")

rest 1 min 

3 rounds 

10 Pull ups

10 Box jumps 

rest 1 min

3 rounds

10 Burpees 

10 Box Jumps 

Thursday 11-6-14

With a continuously running clock Complete 5 Thrusters every min

From 0:00 -5:00 use 75#/35#

From 5:00-10:00 use 95#/55#

From 10:00 - 15:00 use 115#/75#

Continue adding 20# every 5 min for as long as you are able

Wednesday 11-5-14

10 Min to find a 1RM Box Jump

Then...

AMRAP 5 MIN

10 DL (225#/135#)

5 Burpees over the bar 

rest 1 min 

AMRAP 3 MIN

10 Power Cleans (135#/95#)

5 Burpees over the bar 

Rest 1 Min

AMRAP 2 Min

10 Snatches (95#/65#)

5 Burpees over the bar 

Tuesday 11-4-14

5 Rounds
200 Meter Sprint
10 Hang Squat Cleans (135#/95#)
5 push jerks
1 Rope Climb

Monday 11-3-14

For time
50 wallballs in sets of 5 or 10 unbroken (20#/14#)
40 double unders
30 push ups can only rest in plank or butt up position
20 CTB pull ups in sets of 5 or 10 unbroken
10 alternating pistols
20 CTB pull ups in sets of 5 or 10 unbroken
30 push ups resting only in plank position
40 double unders
50 wall balls in sets of 5 or 10 unbroken (20#/14#)

* anytime you break on any movement that must be done in sets or come to your knees in the push up, perform 10 airsquats immediately then continue where you left off. 

Saturday 11-1-14

"DT"
12-9-6
Deadlift (155#/105#)
Hang Power Clean
Shoulder to overhead 

Friday 10-31-14

HAPPY HALLOWEEN!!!! Come in dressed up in your favorite costume to be entered in for a chance to win a cool gift pack that will include a CRCF pullover (sizes are limited), sticker, Hat, shirt (sizes are limited), kill cliff, FFF, and Quest Bar! Lets see those crazy costumes!!!!

21-18-15-12-9-6-3
Burpee
Air Squat
Sit up

Thursday 10-30-14

30 Rounds for time
1 Squat Clean Thruster (225#/135#)
2 Bar Muscle ups

Wednesday 10-29-14

Teams of 2
For Time
40-30-20-10
Power Snatch (115#/85#) *Must be done in sets of 5 unbroken or start set back at zero
40-30-20-10
Box Jump over (24"/20") * Rxd is jumping over box without touching the top

After you've finished above couplet immediately into

40-30-20-10
Wall Ball (20#/14#) *Must be done in sets of 5 or 10 unbroken, no more and no less, or start set back at zero
40-30-20-10
TTB

Tuesday 10-28-14

1-10 Med Ball Clean (20#/14#)
10-1 Hurricane Push up

Monday 10-27-14

12-9-6-3

Pull up

Thruster (95#/65#)

HSPU

Deadlift (255#/180)

Saturday 10-25-14

"GRACE"
30 clean and jerks for time (135#/95#)

Today is our Barbell for Boobs event! Please come out and show your support for spreading awareness and prevention for breast cancer.
Click on the link below to donate!!!!
https://www.facebook.com/l.php?u=https%3A%2F%2Ffundraise.barbellsforboobs.org%2Ffundraise%3Ffcid%3D358844&h=FAQFqsogB&enc=AZNPyxM-O9W7xWtZQegLxs8vdtQrbyPPdnR8f1lF3-_7nL3Ym18I6bOdpNpV6cVX2OhD4NMaKaWcXqnSn0ZOF_1uSFnGT16eeqVOoVIH8zITDVCfFapxd6z545YddqfFWuTflsOnNGSGrG8jUL6_ckexfGr3aNH-FQSa_UPHPWxK6A&s=1

Friday 10-24-14

"Coast Range Mile"
*5 Laps around building holding a kettle bell or dumbbell in either hand (82#62#)
* Every time you place the kettle bells, or dumbbells, down perform;
     lap 1 - 5 burpees
     lap 2- 4 burpees
     lap 3 - 3 burpees
     lap 4 - 2 burpees
     lap 5 - 1 burpee
* if you make it to the roll up door you can rest there without a burpee penalty as long as you would like

Thursday 10-23-14

Find 1RM Strict Press (12 min cap)

Then...

1 set for max reps (only 1 shot so give it EVERYTHING!)
Max push press, max push jerks, max split jerks without putting down the bar
* use weight for 1RM Strict press
* Take from rack
*Score is total number of reps of all movements (push press, push jerk, split jerk)
*This is a mental workout! push yourself to a new limit you haven't reached before! 

Wednesday 10-22-14

In Teams of 2
AMRAP 12 MIN
1 Lap around Building
Max reps bear complex (95#/65#)
*power clean, front squat, shoulder to OH, back squat, shoulder to OH = 1 rep of the bear complex
*While athlete 1 runs around the building, athlete 2 will do as many bear complexes as possible.
*Score is total number of laps & total number of bear complexes completed

Tuesday 10-21-14

3 Rounds
200 Meter Sprint
10 Deadlifts (225#/135#)
10 Pull ups

Monday 10-20-14

20-1 KB Swing (53#/35#)
1-20 Burpee

Saturday 10-18-14

In teams of 2
100 Burpees (touch toes to bar, bar)
80 toes to bar
60 Power clean (135#/95#)
40 shoulder to overhead (135#/95#)

*Complete reps however you would like to split them up, but you must complete all reps of each movement before moving onto the next movement.  

Friday 10-17-14

4 Rounds for time
50 Double unders
25 Air squats
12 HSPU's
6 Deadlifts (315#/225#)
   

Thursday 10-16-14

EMOM 20 min (Alternating movements)

6 Touch and go Power Snatches (135#/95#)

8 CTB Pull ups

Wednesday 10-15-14

"Fight gone Bad"

Three rounds for reps

Wall balls (20#/14#)

Summo Deadlift High Pull (75#/55#)

Box Jump (20" for both male and female)

Push Press (75#/55#)

Row (calories) 

Rest 1 min

Each station is 1 min long, rotating through each station every minute.  Rest one min after rotating through each station once.  Repeat for 3 rounds.  Score is TOTAL number of reps and calories over all three rounds.  

Tuesday 10-14-14

AMRAP 14 MIN
12 KB Swings (70#/53#)
8 Box Jumps (30"/24")
6 Muscle ups

Monday 10-13-14

For Time:
Buy in - 200 Meter sprint
10 Squat Cleans (95#/65#)
   * must be unbroken or stop and do 10 alternating lunges then start over at 1
10 burpees over the bar
8 Squat Cleans (unbroken)
10 Burpees over the bar
6 Squat Cleans (unbroken)
10 Burpees over the bar
4 Squat cleans (unbroken)
10 burpees over the bar
2 Squat cleans (unbroken)
Cash out - 200 Meter Sprint

Saturday 10-11-14

"Cory"

40 min. AMRAP
10 HSPU
6 Deadlifts (315#/225#)
12 Toes to Bar
*400m run after every 2 rounds

For Cory McGee: a friend, CrossFitter, and firefighter.

Friday 10- 10-14

AMRAP 12 MIN

5 Hanging Power Cleans (185#/115#) This should be around 60% of your 1RM power clean or HEAVY!!!!

10 Box Jumps (24"/20")

Thursday 10-9-14

Establish a 1RM Snatch

Meet our newest Family member! Casey Hutnick :)

Thanks CrossFit Silicon Valley for the amazing video

Wednesday 10-8-14

4 Rounds

5 Thrusters (165#/115#) 

*Same weight as last mondays WOD

10 Knees to Elbows

200 Meter Sprint 

Tuesday 10-7-14

Establish a 1RM Back Squat 

* This is all we are doing today, so take your time to build up and be smart about approaching your PR weight.  Have a plan of how you're gonna attack your PR!

encase you aren't sure what a TRUE 1RM Back squat should look like... Here you go! 

Monday 10-6-14

"Annie"
50-40-30-20-10
Double unders
situps

Saturday 10-4-14

The gym is closed today so we can all head out to Los Banos to cheer on everyone competing in the Tomato Massacre!!! 

Bring your noise makers!!!!

Good luck to those competing! Remember that the more you smile the faster you recover :)

Friday 10-3-14

"DT"

5 Rounds

12 DL (155#/100#)

9 Hang power cleans 

6 push jerks 

Thursday 10-2-14

Front Squat @ 90%

2-2-2-2-2

Then...

21-15-9

Box Jump over (24"/20")

Power Snatch (115#/85#)

Wednesday 10-1-14

10-9-8-7-6-5-4-3-2-1

HSPU's
Deadlift (275#/185#)

200 Meter Sprint 

Tuesday 5-30-14

3 Rounds

12 TTB

24 KB Swings (53#/35#)

Monday 9-29-14

Box Squat @ 90%
2-2-2-2-2

Then...

4 Rounds
5 Power Cleans (165#/115#)
10 CTB Pull ups

Saturday 9-27-14

UNRAVEL

6 Rounds For Time:

46 Double Unders

7 Hang Power Cleans (155#/105#)

4 Front Squats (155#105#)

1 Shoulder to Overhead (155#/105#)

Friday 9-26-14

In Teams of 3
100 Deadlifts (225#/135#)
200 Burppees (1 member holds push up position, 2nd member burpees over member holding plank, 3rd member rests.  Rest goes to burpee, burpee to push up hold, push up hold to rest)
2,500 Meter row (done in 250 meter sprints then switch) 

Thursday 9-25-14

Push Press + FS
3-3-3-3-3
*Work up to heaviest set of three possible
*Perform 3 Push press straight into 3 Front Squats without putting down the bar

Wednesday (HUMP DAAAAY!) 9-24-14

5 rounds
25 Double unders
12 Alternating DB Snatches (55#/35#)

Tuesday 9-23-14

Strict Press
3-3-3-3-3 @ 75%

Then...

EMOM 10 MIN
8 Alternating Pistols 

Monday 9-22-14

AMRAP 12 MIN
6 Hang Squat Snatches (95#/65#)
12 Knees to Elbow

Saturday 9-20-14

For Time
30 Burpees
30 Deadlifts (135#/95#)
30 Pull ups
30 Power Cleans (135#/95#)
30 Box Jumps (24"/20")
30 HSPU's
30 Box Jumps
30 Power Cleans
30 Pull ups
30 Deadlifts
30 Burpees

*the weight for the deadlift and burpee should be around 45% of your 1RM power clean

Friday 9-19-14

Front Squat @70%
5-5-5-5-5
   * your first set of 5 doesn't start until you reach 70% of your 1RM FS. Then complete 5X5 at that same weight.

Then...

10-9-8-7-6-5-4-3-2-1
100 Meter Sprint
Bar Muscle up

*Sprint 100 meters do 10 bar muscle ups, Sprint 100 Meters do 9 bar muscle ups, etc....

Thursday 9-18-14

3 Rounds
50 Double unders
10 Hanging Power Snatches (115#/75#)
   *Goal is to use same weight as yesterday's thrusters if form is there

Wednesday 9-17-14

AMRAP 15 Min
1 Lap around building
12 Pull ups
6 Thrusters (115#/75#)
   *weight should be heavier than Fran weight

HAPPY BIRTHDAY TO OUR FAVORITE SALSA DANCER RAMI!!!!!

Tuesday 9-16-14

3 Rounds
10 Burpee Box Jump Overs (24"/20)
10 Ring dips
10 KB Swings (53#/35#)

Monday 9-15-14

Back Squat @ 70%
5-5-5-5-5
   * Your first set of 5 doesn't start until you work your way up to your 70%. From there complete 5X5 at that same weight.

Then...

12-9-6-3
Hang Power Clean (155#/105) about 50% of your 1rm power clean
Hand Stand Push Up

Saturday 9-13-14

10 rounds
10 KB Swings (82#/62#)
10 Burpees
100 Meter Sprint

Friday 9-12-13

EMOM 14 Min (Alternating)
10 Deadlifts (275#/190#)
10 CTB Pull -Ups 

Thursday 9-11-14

I cannot put in to words what this day in history means to me as an American and a Veteran who served overseas twice in support of this war effort.  Today we all get to give back, we do it how we know best.... With a little sweat and digging deep down and showing our heart and our care for our country through today's workout.  So when you're about to take a rest, do one more rep.  When you're about to grab a sip of water... wait.  When you want to slow down just a bit... PUSH HARDER! Today we remember.  GOD BLESS AMERICA!!!! 

9 ROUNDS FOR TIME

11 CLEAN AND JERKS (225#/135#)

01 LEGLESS ROPE CLIMB 

Wednesday 9-10-14

15 Min to establish a 1RM Front Squat

Then...

10 Min to establish your fastest Sprint around building 

Tuesday 9-9-14

"AMANDA"

9-7-5

Muscle up

Squat Snatch 

Monday 9-8-14

EMOM 30 MIN (Alternating between each movement)
Row for Calories (9 for ladies and 15 for guys)
12 unbroken wall balls (20#/14#)
   *every time you break up the wall balls immediately add 2 more to the set
10 Alternating Dumbbell snatches (70#/40#) 

Saturday 9-6-14

"JOSH"
For Time
21 Over head squats (95#/65#)
42 pull ups
15 Over head Squats
30 pull ups
9 Over head squats
18 pull ups

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

Friday 9-5-14

3 Sets climbing ladder (10 min cap)
1 Ring dip.... shake it out
2 Ring dips.... shake it out
3 Ring dips.... shake it out
4 Ring dips.... shake it out
5 Ring dips.... shake it out
*Continue climbing until you can not complete a set unbroken, then rest 2 min and repeat two more times.  Goal is to make it to the same number every round.
* If you cannot stabilize yourself on a set of rings, use the parallets and make it difficult to get 8-9 reps each set.
* people with an unassisted ring dips have priority on the rings.  If you have someone who is using the same band as you, you may partner up, but don't take longer than it takes them to complete they're set to do yours.

Then...

AMRAP 6 Min
10 Deadlift (185#/125#)
5 lateral burpees over the bar

Thursday 9-4-14

5 Rounds
Run 200 Meters
20 Hang power cleans (95#/65#)
20 box jumps (24"/20")

Wednesday 9-3-14

5 Sets (10 min)
standing strict dumbbell press
rest no more than 1 min between sets

*Pick a weight that you can get around 8-10 reps with each set
*Partner up if there aren't enough dumbbells

Then...

20 sets
5 strict pull ups
rest no more than 1 min between sets

Tuesday 9-2-14

For Time
100 double unders
80 air squats
60 walking lunges
40 KB Swings (70#/53#)
20 burpees to target 

Monday 9-1-14

We are closed today for Labor Day.  Enjoy the day with your family and friends :) If you need something to do here is a little workout you can do at home.

EMOM 20 (Alternating movements each min)
10 Jumping air squats
10 burpees

Saturday 8-30-14

Hotshots 19 

• Six rounds for time of:
• 30 Squats
• 19 reps Power Cleans(135#/95#)
• 7 Strict Pull-ups
• Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  Please visit https://hotshots19.crossfit.com/ for more information and to make a donation where 100% of the donations will be distributed to the families.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Friday 8-29-14

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Thursday 8-28-14

Establish a 1RM Deadlift!!

Wednesday 8-27-14

12 min to establish a 1RM Press

Then...

"Mary"

AMRAP 20 Min

5 HSPU's

10 Pistols

15 Pull ups

Tuesday 8-26-14

15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min

6 FS (135#/95#)

1 Rope climb

Monday 8-25-14

Today is the re-test for the last 8 weeks of work! Hope you guys wrote down your scores, times, weights, and scales for the work we did 8 weeks ago today.  As we go through this week it is VERY IMPORTANT that you do each workout EXACTLY how you did it 8 weeks ago.  Going heavier then you did, or using a different band on pull ups, etc will not show you how far you've come.  So pull out those journals and look up your scores, cause it's time to demolish your old scores!

Flight Simulator (with a twist)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU's

In between each set of unbroken Du's do 10 wall balls (20#/14#)

Saturday 8-23-14

Establish a 1RM Clean !!!!!!!

LETS GO!!!!!!

Friday 8-22-14

Establish a 1RM Snatch!!!!

GET IT!!!!!!!

Thursday 8-21-14

"NICOLE"
AMRAP 20 MIN
1 Lap around the building
Max pull ups

*Your score is number of pull ups each round

Wednesday 8-20-14

Every 30 seconds for 10 min alternating back and forth

3 Box jumps (42"/36")

3 DL (335#/225#)

* Partner up if needed and one start on DL the other on Box jump.  Pick someone who is using same DL weight and Box Jump as you

Tuesday 8-19-14

Every 2 min for 20 min
10 med ball cleans (20#/14#)
10 wall balls 

Monday 8-18-14

EMOM 20 Min
3 Power Snatches (155#/105#)
3 OHS

Saturday 8-16-14

"MURPH"
1 mile run (5 laps)
100 pull ups
200 push ups
300 air squats
1 mile run (5 laps) 

Friday 8-15-14

Happy 11th Birthday to our Studliest member.... Izaiah!!!!!

3 Rounds
20 back rack lunges (135#/95#)
10 burpees over the bar

Then...

The rest of class to find your 1RM Box Jump

Thursday 8-14-14

20 min. EMOM
5 Power Cleans (155#/105#)
3 Shoulder to Overhead

Wednesday 8-13-14

45 Min AMRAP

DODGE BALL!!!

Tuesday 8-12-14

"Isabel"

30 snatches for time (135#/95#)

Monday 8-11-14

5 rounds

1 min max cal row 

30 sec rest

1 min max KB Swings (70#/53#)

30 sec rest 

1 min max burpees to target

30 sec rest 

1 min max knees to elbow 

30 sec rest 

* start at any station and rotate through for 5 rounds. 

* score is total number of reps (use 30 sec rest to write down score) 

Saturday 8-9-14

AMRAP 7 Min

10 Burpees

10 pull ups

Rest 3 Min

AMRAP 7 min

5 burpees

5 pull ups 

Friday 8-8-14

20-18-16-14-12-10-8-6-4-2

Alternating Dumbbell Snatch (55#/35#)

1 rope climb between each set 

Thursday 8-7-14

12 min to establish a 20 rep max shoulder to overhead

*you can start off with push press, move to push jerk, and finish with split jerks.... Whatever you need to do to get the most weight overhead for 20 reps!

Then....

For time

100 wall balls (20#/14#)

50 pull ups

30 HSPUS

*You may complete this workout in any way you choose.  For example 10 rounds of 10 wall balls, 5 pull ups and 3 HSPUS.  Or 5 rounds of 20 wall balls, 10 pull ups, 6 HSPUS

Wednesday 8-6-14

Deficit DL (standing on 45#/standing on 25#)

10-10-10

then...

AMRAP 7 MIN

2 Squat Cleans (185#/105#)
   * about 55% of your 1rm squat clean 

4 Front rack lunges
6 shoulder to overhead 

Tuesday 8-5-14

"ANNIE"

50-40-30-20-10

Double under

sit up

Monday 8-4-14

How are you doing on the 100 push challenge? Did you fall off? Oh well!!! Start back up TODAY :)

10 rounds

3 Power Snatches (205#/105#)

3 OHS

Saturday 8-2-14

12 min AMRAP

3 Strict HSPUS

6 alternating pistols
9 unbroken wall balls (20#/14#)
   * if you break up the wallballs immediately perform 10 jumping airsquats 

Friday 8-1-14

10-9-8-7-6-5-4-3-2-1

power clean (135#/95#)

Bar muscle up 

Thursday 7-31-14

Strict Press

2-2-2-2-2

Then...

3 rounds

10 push press (use last weight of 2 strict press)

10 pull ups

Run 200 meters 

Wednesday 7-30-14

Every 2 min for 20 min

10 back rack step ups (135#/95#)
   * make step about knee hight 

https://www.youtube.com/watch?v=BexqmLEMeRw

Tuesday 7-29-14

12 Min AMRAP

10 toes to bar

5 Snatch (155#/100# or about 60% of your 1rm snatch)

Monday 7-28-14

Find your 20 rep max Front Squat!!!!

This is all we are doing today so take your time to work up to a weight that made you as nervous as last weeks back squats!!!

Saturday 7-26-14

In teams of 3 or 4
10 rounds
3 rope climbs
Max calories on rower

Teams of 3
Partner 1 climbs the rope 3 times while partner 2 rests and partner 3 rows.
1 goes to rest, 2 goes to rower, 3 goes to rope

Teams of 4
1 climbs, 2 rests, 3 rows, 4 rest
1 goes to rest, 2 goes to rower, 3 to rest, 4 to rope

Score is total calories rowed and time it takes to complete 10 rounds

Friday 7-25-14

5 Rounds

20 double unders

10 Wall Balls (20#/14#)

5 Burpees 

Thursday 7-24-14

Split Jerk (85% of 1rm for all sets)

2-2-2-2-2 

Then...

AMRAP 10 Min

5 OHS (205#/105# or roughly 80% of 1rm snatch)

Run 200 meters 

Wednesday 7-23-14

Find your 10 rep max DL

This is all we are doing today so take your time and warm up to the heaviest weight possible!!!!! 

Tuesday 7-22-14

2 rounds

25 Russian KB Swings (Heaviest KB EVER)

50 Air Squats

25 Russian KB Swings

50 Gobblet Squats holding KB

Monday 7-21-14

Establish a 20 rep max back squat!!!!

This is all we are doing today so take your time to work up to a seriously struggling weight.  This should take about 4-5 min to complete all 20 reps in one set.  By your 4th or 5th rep you should be very nervous!!!!

Saturday 7-19-14

EMOM 10 min
5 touch and go power snatches (155#/100#)

Then...

For Time
30 Muscle ups 

Friday 7-18-14

EMOM 20 Min (Alternating)
10 Burpees
10 Pull ups

Thursday 7-17-14

Deficit Dead Lift (45#/25#)

3-3-3-3-3

Then...

10-8-6-4-2

Snatch (155#/100#)

Pistol

Wednesday 7-16-14

Push jerk (taken from ground)

3-3-3-3-3

Then...

5 Rounds

200 meter sprint

10 box jumps (30"/24")

1 Rope Climb

Tuesday 7-15-14

For max load... Bear Complex (20 min)
   * 1 rep = 1 power clean, 1 front squat, 1 shoulder to OH, 1 back squat, 1 shoulder to oh (from the back).

then...

AMRAP 7 Min

10 HSPU's

10 back squats (225#/135# or about 56% of your 1 rep max back squat)
   * taken from ground
   * 5 burpee penalty if you drop bar during back squats. 

Monday 7-14-14

5 Rounds

5 OH Lunges (95#/65#)

10 Russian KB Swings (80#/62#)

Saturday 7-12-14

How's everyone doing on the 100 push up challenge?????

"Flight Simulator" (with a twist)

Double unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

All sets of DU's must be unbroken before moving on the next set

10 Alternating DB Snatches in between each set of double under (55#/35#)

Friday 7-11-14

For Time

100 pull ups

Thursday 7-10-14

Summo Deadlift 

5-5-5-5-5

Then...

AMRAP 6 Min

10 Deadlift (315#/225#)

10 Ring dips

Wednesday 7-9-14

Push Press

5-5-5-5-5

Then...

21-15-9

Burpee to target 6" above reach 

KB Swing (70#/53#)

Tuesday 7-8-14

Front Squat
5-5-5-5-5

Then...

3 Rounds
10 Thrusters (115#/85#)
7 Muscle ups

Monday 7-7-14

For Time
10 OHS (135#/95#)
50 Sit ups
9 OHS
40 situps
8 OHS
30 sit ups
7 OHS
20 Sit ups
6 OHS
10 Sit ups
5 OHS

Friday 7-4-14

Happy Fourth of July!!!! CRCF will be open for a 9am WOD only today and closed tomorrow.  Don't forget to do your 100 push ups today!

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Here are some options you can do on your own tomorrow if you're itching to workout

EMOM 20 MIN

10 burpees

or

200 Burpees for time

or

Tabata (20 sec on 10 sec rest for 8 rounds)

Air Squat

Or 

EMOM for 20 min

Sprint 100 meters (up a hill is preferred)

or

5 Rounds

10 push ups

20 air squats 

Thursday 7-3-14

15 Min to establish a 1RM Deadlift

Then...

"Karen"

150 Wall balls 

Wednesday 7-2-14

12 Min to establish a 1RM Strict Press

Then....

"Mary"
AMRAP 20 Min
5 HSPU's
10 pistols
15 pull ups

Tuesday 7-1-14

15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min
6 Front Squats (135#/95#)
1 Rope climb 

Monday 6-30-14

10 Rounds
10 Toes to bar
20 KB Swings (53#/35#)

This week starts a new cycle!!! We will be testing some workouts and 1 rep maxes this week.  If there was ever a week to get to the gym consistently it would be this week!!! Also please write down your times, weights, and scores for the lifts and workouts.  In 8 weeks we will be re-testing all the exact same workouts and lifts.  Keep good notes and get ready to watch all your numbers go up.

Along with this awesome new cycle, we are also doing a 100 day 100 push ups a day challenge! Hop on board if you like!!! We started Tuesday the 24th and will end on October 2nd.  No worries if you didn't start with the rest, just start today :)
Not many rules besides you must do 100 pushups every day.  Break it up how you like, but just get it done.  Yes on your knees is fine, but i'm gonna guess you aren't doing that long ;)

Saturday 6-28-14

Push Press
3-3-3-3-3

Then...

9-15-21
Deadlift (Use weight of last set of 3 push press)
200 meter sprint after each set of DL

Friday 6-27-14

"Elizabeth"
21-15-9
Squat Clean (135#/95#)
Ring Dip

Thursday 6-26-14

Overhead Squat
3-3-3-3-3

Then...

Hang Snatch
3-3-3

* Bar must stay above knee.  Work on getting weight into the heels, shoulder in front of bar, and actively pulling bar back into body.

Wednesday 6-25-14

50 Power Cleans (95#/65#)
   *This weight should be something you can do 25-35 reps unbroken with little rest then continuing
Sprint 1 lap around the building

Rest 1 min

50 Shoulder to overhead (95#/65#)
Sprint 1 lap around building

Rest 1 min

50 Deadlifts (95#/65#)
Sprint 1 lap around building 

Tuesday 6-24-14

Front Squat

3-3-3-3-3

Then ..

AMRAP 12 min

20 Alternating Single arm dumbbell snatch (50#/35#)

20 Toes to bar 

Monday 6-23-14

5 rounds
6 bar muscle ups
12 box jumps (30"/24")
200 M sprint

Then...

Remainder of class, skill work
*Pick a skill you want to work on and knock it out.  The coaches are here to help and there is still time in class so stay and practice.  

Saturday 6-21-14

5-5-5-5-5

Deadlift 

Then...

5 Rounds
20 KB Summo Deadlift High Pulls (70#/53#)
20 double unders

Friday 6-20-14

5-5-5 (10 min)

High hang squat clean 

Same as the High hang Snatch we did on Wednesday, the point of the High Hang Clean is to focus on the finish of the second pull and the quickness needed under the barbell of the 3rd pull! 

then...

5-5-5 (10 min) 

Split Jerk

Tic Tac Toe!!! Be careful lowering the bar back down to the shoulders for each rep. Be a shock absorber 

then....

With a partner 

AMRAP 5 min 

1 power clean (135#/95#) 

then partner does 1 power clean

2 power cleans

then partner does 2 power cleans

3 power cleans

then partner does 3 power cleans 

Continue on for 5 min.... Score is total number of power cleans 

Thursday 6-19-14

"Barbara" 

5 rounds each for time. Rest 3 min between rounds

20 Pull ups

30 push ups

40 sit ups

50 Air squats

Wednesday 6-18-14

5-5-5

High hang Squat Snatch 

   *Keep that bar in the hip, do no let it slide down the legs.  Be fast under and punch in the catch! 

watch how Kendrick uses the energy of the bar in the hip to allow himself time to get under the bar.  However, make sure you stand all the way up on the Overhead Squat Portion of the lift, like he does on the last rep.  Remember this is a "High" Hang Squat Snatch not a "Hang" squat snatch.  The difference of the two being that the High Hang Snatch stays in the hip without the bar sliding down the thigh working on the finish of the second pull and the entire third pull.  

Then...

12-8-6-4-2

Overhead Squat [135#/95#]

Toes to bar 

Tuesday 6-17-14

5-5-5-5-5

Front Squat 

Then...

8 Min AMRAP 

5 thrusters [205#/125#]

20 Pull ups

10 Thrusters [185#/105#]

15 Strict pull ups

15 Thrusters [135#/95#]

10 CTB pull ups

Max Thrusters [95#/65#] 

Monday 6-16-14

5-5-5-5-5
push press [Increase load each set to max load on last set of 5]

Then...

6 Min AMRAP
16 KB Swings  (80#/62#)
8 Air Squats
6 Alternating KB Snatches

HAPPY BIRTHDAY JENNY!!!!