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Max Front Squat (6/12/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run or 500 meter row
30 air squats
3 Rounds:
3 second stretch lunge hold
3 second hamstring hold (each leg)

Strength: Front Squat (14 minutes)
Strength: 1 rep max
Technique: 5×3 moderate weight
Warm Up:
1×10 empty barbell
1×5 @40%
1×4 @50%
1×3 @60%
1×2 @70-75%
1 rep until max

MetCon:
CrossFit:
6 Rounds
4 clean and jerks (135#/95#)
8 toes to bar
*10 minute time cap

CrossFit Lean:
6 Rounds
8 deadlifts (135#/95#)
16 AbMat sit ups
*10 minute time cap

SDLHP… What the heck does that mean!? (6/9/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
25 banded face pulls (rig)
10 push ups (slow descent)
Finish with:
20 scorpions
Extended Warm Up:
3 Rounds
4 sumo deadlift high pull
4 lateral burpees
10 calorie row

MetCon:
CrossFit & CrossFit Lean:
17 Minute AMRAP
10 sumo deadlift high pull (95#/65#)
10 lateral burpees
200 meter run
*200 meter = 5 reps

Cool Down:
400 meter walk
20 air squats (slow)
20 dumbbell strict press (slow)
3 minute lower back smash (foam roller/lacrosse ball)

Pull, Squat, Jump (6/8/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds:
5 scapular pull ups
10 air squats
30 double unders/singles
Extended Warm Up:
3 Rounds:
5 pull ups
5 wall balls
10 double unders/singles

MetCon:
CrossFit:
3 Rounds
18 pull ups
36 wall balls (20#/14#)
72 double unders
*16 minute time cap

Cool Down:
2 minute banded overhead distraction

CrossFit Lean:
10 minute max calorie bike
1 minute rest
10 minute max calorie row
1 minute rest
10 minute max calorie ski

Stop, Drop and Squat (6/6/17)

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GROUP CLASS WORKOUT

Warm Up:
3 minute machine
90 second pigeon stretch
1 minute banded ankle distraction

Strength: Back Squat (every 1:20)
Strength: 5×3 @75-80%
Technique: 5×5 moderate weight
CrossFit Lean: no strength
Warm Up:
1×10 back squats (empty barbell)
1×3 @40%
1x 3 @50%
1x 3 @60%
1×1 starting weight

MetCon:
CrossFit:
30 overhead squats (95#/65#)
20 box jumps (30#/24#)
30 toes to bar
scaled: front squats, 45 knee raises

CrossFit Lean:
10 Rounds
15 calorie row
15 AbMat sit ups
5 deadlifts (185#/125#)
15 calorie bike
*35 minute time cap

Retest: “Grace” (6/4/17)

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You’re not going to want to miss class today as it is a “retest” day!

If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
30/24 calorie machine
20 tempo squats
30 air squats
20 Supermans
2 minute PVC front rack stretch
Extended Warm Up:
3 Rounds (80% effort)
2 clean & jerks
3 burpees

MetCon:
CrossFit:
Retest: “Grace”
30 clean & jerks (135#/95#)

CrossFit Lean:
Retest: Lean
25 dumbbell thrusters (30#/20#)
25 burpees
25 dumbbell thrusters

Cool Down:
5 minute machine
2 Rounds
2 minute squat hold
15 PVC good mornings

Everyone’s Favorite Rep Scheme: 21-15-9 (6/2/17)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
10 dumbbell high pull ups
10 dumbbell press
15 air squats

Accessory Work:
4×10 waiter squats (53#/35#, each arm)
4×20 single arm banded lat pull (each arm)
Extended Warmup:
5 Rounds: 30/30 machine

MetCon:
CrossFit:
Dumbbell Technique Coaching (3-5 minutes)
21-15-9
dumbbell snatch (50#/35#)
burpee box jump over (20″/24″)
adv.: dumbbell squat snatch (70#/45#)
*9 minute time cap

CrossFit Lean:
27-24-21-18-15-12-9-6-3
ring row
barbell push press (45#/35#)
*200 meter run after each set of ring rows and push press

Whole Body (6/1/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter run or 500 meter row
2 Rounds:
15 goblet squats
10 pushups
15 PVC pass throughs

Strength: every 1:20
Guided Barbell Warm Up:
2 Rounds:
5 deadlifts
5 hang power cleans
5 front squats
Strength: squat clean 7×2 (rising) start @60%
Technique: power clean + front squat

MetCon:
CrossFit:
3 Rounds
21 push ups
18 front squats (95#/65#)
15 pull ups
12 front rack lunges (95#/65#)
adv.: 10 handstand push ups, 4 bar/ring muscle ups
*17 minute time cap

CrossFit Lean:
6 Rounds
1 minute plank
20 burpees
20 dumbbell front rack lunges (30#/20#)
20/15 calorie bike
40 double unders
*40 minute time cap

Retest: “Tri Harder” (5/31/17)

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You’re not going to want to miss class today as it is a “retest” day!

If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
400 meter run
20 air squats
30 plate hops
2 minute pigeon stretch
1 minute calf stretch
Extended Warm Up: (75-80% effort)
200 meter run
250 meter row
20/15 calorie bike

MetCon:
Retest: “Tri Harder”
1 mile run
1K row
100 calorie bike

Cool Down:
2 minute squat hold
2 minute seated straddle

Ball, Bar, Jump (5/30/17)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds:
10 calorie machine
15 Russian kettlebell swings
20 meter overhead carry
10 PVC pass throughs
1 minute banded overhead distraction

Strength: Push Press (every 1:25)
5×4 (rising)
*Immediately after last set 40/30 (empty) barbell strict press (2 minute cap)

MetCon:
CrossFit:
7 Rounds (every 2:30)
12 wall balls (20#/14#)
10 toes to bar
50 double unders
scaled: 15 knee raises, 50 single unders

CrossFit Lean:
35 minute AMRAP
15 Russian kettlebell swings (70#/53#)
20 box jumps (24″/20″)
25 V-ups
30 calorie ski/row (alternate)