Archive for October, 2016

2016 October 31 WOD

Posted: October 31, 2016 in Uncategorized
Metcon – Hero: “Glen”

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Compare to August 2, 2014

Please read more about Glen’s life and death if you have time, here and here.

2016 October 29 WOD

Posted: October 29, 2016 in Uncategorized

There will be no yoga or ROMWOD this morning. We’ll be happy to do a ROMWOD after the 9:00 class for anyone interested.

Metcon

Teams of 2, Alternate Movements
8 RFT
30 Double Unders
20 Wall Balls (20/14)
10 Pull-ups

Extra

2×3 Snatch @ 70%
3×2 Snatch @ 75%

2016 October 28 WOD

Posted: October 28, 2016 in Uncategorized
Squats

20 minutes to complete
8×3 Front Squats @ 80%, across

Metcon

800 Meter Run
25 Deadlifts (225/155)
25 Box Jumps (24/20)
600 Meter Run
20 Deadlifts
20 Box Jumps
400 Meter Run
15 Deadlifts
15 Box Jumps
200 Meter Run
10 Deadlifts
10 Box Jumps

2016 October 27 WOD

Posted: October 27, 2016 in Uncategorized
Metcon

AMRAP 5
150 Double Unders
-in remaining time-
12 Thrusters (95/65)
12 Chest to Bar Pull-ups

Rest 5 minutes

AMRAP 5
100 Double Unders
-in remaining time-
9 Thrusters (115/80)
12 Toes to Bar

Rest 5 minutes

AMRAP 5
50 Double Unders
-in remaining time-
6 Thrusters (135/95)
12 Pull-ups

Extra

Handstand Work

2016 October 26 WOD

Posted: October 26, 2016 in Uncategorized
Strength/Skill

5×3 Hang Snatch @ 65%

Metcon

3 RFT
21 Calorie Row/Bike (Run 300)
15 Burpees over the Barbell
9 Squat Snatches (135/95)

2016 October 25 WOD

Posted: October 25, 2016 in Uncategorized
Metcon

Teams of 2, Alternate Movements
AMRAP 20
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)

Squats

In remaining time, complete:
3×3 Overhead Squats
5×5 Front Squats

2016 October 24 WOD

Posted: October 24, 2016 in Uncategorized
Strength

20 minutes to complete
1 rep max Clean & Jerk
Compare to August 23, 2016

Metcon – Open 15.1

AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
Compare to February 26, 2015

CFJ Competition 

Posted: October 22, 2016 in Uncategorized

Registration is live for our first public competition, The Holiday Hustle!

Teams of 2 sign up at the link below! 

Also, I need help making this happen…volunteers for judging and general event help…volunteers also sign up at the link below! 

https://www.eventbrite.com/e/the-holiday-hustle-registration-28768472275

2016 October 22 WOD

Posted: October 22, 2016 in Uncategorized

We will be having a intro level nutrition class tomorrow at 1:30. This class will cover very basic principles about a balanced diet and how to make healthier choices in your busy life. It may not be helpful for those of you that have been to my previous classes. We will have a more advanced class around the new year.

Hero – “Collin”

Six rounds for time of:
Carry 50 pound sandbag 400 meters
12 Push Press (115/75)
12 Box jumps (24/20)
12 Sumo Deadlift High Pull (95/65)
Compare to August 21, 2013

2016 October 21 WOD

Posted: October 21, 2016 in Uncategorized

We will have an 8:30 class today!

Metcon

30 Chest to Bar Pull-ups
Run 400 meters
15 Squat Cleans
Run 800 meters
15 Squat Cleans
Run 400 meters
30 Chest to Bar Pull-ups

Squats

3×3 Back Squats, across
3×3 Front Squats, across