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Back, back, back it up! (3/13/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second pigeon stretch
15 goblet squats
10 single arm kettle bell  front rack lunges
20 hollow rocks
Finish with:
20 leg swings
15 PVC pass throughs
15 PVC good mornings

Strength: Back Squat (every 1:20)
Strength: 6×3 @80%
Technique: 6×5 @a moderate weight

MetCon:
CrossFit:
12-9-6-3
snatches (135#/95#)
36-27-18-9
wall balls (20#/14#)
scaled: power snatches 95#/65# OR power cleans 135#/95#
*16 minute time cap

CrossFit Lean:
30-20-15-10
air squats
push ups
calorie bike
*16 minute time cap

CrossFit Open Workout 17.3

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.3
Prior to 8:00, complete:
3 Rounds
6 chest to bar pull ups
6 squat snatches (95#/65#)
3 Rounds
7 chest to bar pull ups
5 squat snatches (135#/95#)
Prior to 12:00, complete:
3 Rounds
8 chest to bar pull ups
4 squat snatches (185#/135#)
Prior to 16:00, complete:
3 Rounds
9 chest to bar pull ups
3 squat snatches (225#/155#)
Prior to 20:00, complete:
3 Rounds 
10 chest to bar pull ups
2 squat snatches (245#/175#)
Prior to 24:00, complete:
3 Rounds
11 chest to bar pull ups
1 squat snatch (265#/185#)

scaled:
jumping chin over bar pull ups
squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb.

CrossFit Lean:
5 Rounds
15 ring rows
15 air squats
15 med ball slams (20#/16#)

Front Squats and AMRAPs

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
30 band pulls
5 inchworms
25 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength: Front Squat (every 1:20)
CrossFit: 5×2 @80%
CrossFit Lean: no strength

MetCon:
CrossFit:
9 minute AMRAP
10 hang cleans (135#/95#)
15 air squats
20 calorie row

CrossFit Lean:
35 minute AMRAP
30/24 calorie bike
15 burpees
15 kettle bell swings (35#/26#)

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
KB tap game
1 minute banded Samson stretch
1 minute goblet squat

Skill of the Month: Front Squat
Box Squats 5×5 (every 1:15)

MetCon:
6 Rounds
15 cal bike
25 sit ups

Dead Man Walking

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GROUP CLASS WORKOUT

Warm Up:
1 minute pigeon stretch
2 Rounds:
20 Russian kettle bell swings
30 second plank
6 burpees
8 groiners
Finish with:
20 leg swings
20 scorpions
15 PVC pass throughs
15 PVC good mornings

Strength: Deadlift (every 1:40)
Strength: 5×3 start at 60-65% (rising)
Technique: 5×5 moderate weight

MetCon:
CrossFit:

4 Rounds
15 box jumps (24″/20″)
5 Snatches (135#/95#)
Cash Out: 30 lateral burpees
scaled: 95#/65#

CrossFit Lean:
13 minute AMRAP
16 AbMat sit ups
16 lunges
32 double unders
scaled: 64 singles

 

Skill Day!

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GROUP CLASS WORKOUT

Warm Up:
6 minute AMRAP
10 calorie machine
10 lunges
10 dumbbell thrusters
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work: 15 minutes
toes to bar, rowing, double unders

MetCon:
CrossFit:
3 Rounds
12 thrusters (75#/55#)
10 toes to bar
3 Rounds
8 thrusters (95#/65#)
10 toes to bar
Scaled: Toes to ring or 14 knee raises

CrossFit Lean:
10 Rounds
20 calorie machine
15 air squats
10 push ups
Adv.: 15 Rounds

Test Day: “The Chief”

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You’re not going to want to miss class today as it is a “test” 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:
3 minute machine
30 band pulls
15 push ups
15 air squats
15 situps
20 arm circles
15 PVC pass throughs
15 PVC good mornings

Strength: Push Press (every 1:15)
6×4 (choose weight)

MetCon:
CrossFit:
Test Day
“The Chief”
5 Rounds
3 minute AMRAP
3 power cleans (135#/95#)
6 push ups
9 air squats
1 minute rest after each AMRAP
*Score: total reps, pick up where you left off.

CrossFit Lean:
15 minute AMRAP
5 deadlifts (135#/95#)
10 knee raises (sit ups)
15 calorie machine
Adv.: 185#/125#

CrossFit Open Workout 17.2 (3/3/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

MetCon:
CrossFit:
17.2
12 minute AMRAP
2 Rounds
50’ front rack walking lunges (50#/35#)
16 toes to bar
8 dumbbell power cleans (50#/35#)
2 Rounds
50’ front rack walking lunges (50#/35#)
16 bar muscle ups
8 dumbbell power cleans 50/35

CrossFit Lean:
15 minute AMRAP
15 calorie machine
15 lunges each leg (in place)
15 med ball slams (20#/15#)

Swinging and Rowing (3/2/17)

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GROUP CLASS WORKOUT

Warm Up:
2 minute machine
60 second banded front rack
2 rounds:
4 inchworms
20 banded good mornings
20 air squats
Finish with:
20 leg swings
20 scorpions

Strength:
CrossFit: front squat 5×3 (rising, every 1:25)
CrossFit Lean: no strength

MetCon:
CrossFit:
For Time:
40/34 calorie row
30 kettle bell swings (53#/35#)
20 calorie row
20 kettle bell swings
10 calorie row
Extra Gains: 2 Rounds
40 AbMat sit ups
1 minute side plank (each side)
1 minute front leaning rest

CrossFit Lean:
8 Rounds
500 meter row/ski/1 mile bike
15 air squats
Extra Gains: 2 Rounds
40 AbMat situps
1 minute side plank (each side)
1 minute front leaning rest

 

SKILLS (Midtown 4:30PM)
Aerobic Training

 

LADIES NIGHT (Midtown 6:30PM)

Warm Up:
Hungry Hungry Hippos
1 minute banded front rack
1 minute goblet squat hold
glute activation

Skill of the MonthFront Squats
6×3 front squats w/band @65% (every 1:30)

MetCon:
10 Rounds
15 calorie row
30 second rest

A Couple of AMRAPs (3/1/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute machine
1 minute banded overhead distraction
1 minute forward leaning rest
15 PVC pass throughs
2 Rounds:
10 kettle bell presses
60’ overhead kettle bell walk
10 air squats

StrengthPush Press (every 1:25)
6×4 choose weight (across)

MetCon:
CrossFit:
10 minute AMRAP
7 pull ups
14 wall balls (20#/14#)
21 double unders
adv.: 7 chest to bar pull ups
scaled: 42 single unders

CrossFit Lean:
10 minute AMRAP
12 alternating dumbbell snatches (50#/35#)
8 burpees

 

SPEEDFIT (Midtown 12PM)

MetCon:
100 double under
50 wall balls (20#/14#)
40 calorie row
20 cleans (135#/95#)
10 bar muscle ups/20 pull ups 

Back, back, back it up! (2/28/17)

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GROUP CLASS WORKOUT

Warm Up:
7 minute AMRAP:
10 calorie machine
10 jump squats
20 hollow rocks
Finish with:
60 second pigeon
20 leg swings
20 scorpions

Strength: Back Squat (every 1:30)
CrossFit: 4×6 @65-70%
CrossFit Lean: no strength

MetCon:
CrossFit:

Every 2 Minutes for 7 Rounds
8 box jumps (24″/20″)
12 push ups
8 hang power cleans (95#/65#)
*Last round max hang power cleans/snatches
Adv.: hang power snatches

CrossFit Lean:
35 minute AMRAP
40/35 calorie machine
30 AbMat sit ups
20 kettle bell swings (35#/26#)

 

SKILLS (Midtown 4:30PM)
Shoulders