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Something New (3/21/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
10 groiners
20 leg swings
20 scorpions

Skill Work: 12 minutes
Pose Method Drills

MetCon:
CrossFit & CrossFit Lean:
For movement quality:
4 Rounds
5 back squats @70%
800 meter run (1K row if needed)
3-4 minute rest
scaled: deadlifts (moderate weight)
*Each round is meant to be fast, move on that 800!

It’s a Quick One! (3/20/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
snatch PVC progression
Then: barbell warmup
2 rounds:
4 hang power snatch
4 snatch press
4 snatch balance

Strength: (15 minutes)
Strength:  find 1 rep max snatch
Intermediate: snatch or power snatch 8×2 (drop and reset)
Technique: snatch deadlift 8×3

MetCon:
CrossFit:
30 box jump overs (24″/20″)
15 clean and jerks (135#/95#)
Adv.: 30″/24″, 185#/125#

CrossFit Lean:
15 minute AMRAP
10 dumbbell lunges (30#/20#)
10 dumbbell push press
10 burpees

Samesies! (3/15/17)

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GROUP CLASS WORKOUT

Warm Up:
1 minute overhead banded distraction
3 Rounds:
10 calorie machine
20 band pulls
15 med ball slams
Finish:
15 PVC pass throughs
20 arm circles

Strength: Bench Press (every 2:00)
6×5 choose weight

MetCon:
CrossFit & CrossFit Lean:
14 minute AMRAP
20/15 calorie machine
10 single arm Russian kettle bell swings (35#/26#)
10 single arm front rack lunges (35#/26#)
*10 reps each arm

Bars and Bikes (3/14/17)

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GROUP CLASS WORKOUT

Warm Up:
40 med ball cleans
10
wide stance inchworms
1 minute plank
10 groiners
Finish with:
20 scorpions
15 PVC pass throughs

Strength: Deadlift (every 1:30)
CrossFit: 5×4 choose weight
CrossFit Lean: no strength

MetCon:
CrossFit:
5 Rounds
5 deadlifts (95#/65#)
5 hang power clean (95#/65#)
5 shoulder to overhead (95#/65#)
10 toes to bar
15/12 calorie bike
adv.: fat bar
*18 minute time cap

CrossFit Lean:
35 minute AMRAP
500 meter row/ski
8 deadlifts (135#/95#)
12 lateral burpees
16 AbMat sit ups
*Every 100 meters is 1 rep

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