26 May 17

lower back workshop breathing drill
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Memorial Day Weekend Schedule: Saturday & Sunday – No Classes | Monday – 8AM & 9AM WOD, see you guys then!

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Road to the CrossFit Games 17.04: Eramo/Dancer (Video)
 
How To Watch The 2017 CrossFit Regionals
 
Whole30 Power Breakfast Bowl
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WOD

 

LI Strength:

DB Floor Press 5×6
Barbell Row (reverse grip)
 

LI Conditioning:

4 Rounds:
300m Run
7 DB Goblet Rack Lunges / leg
14 Sit Ups
21 Kettlebell Swings
 

LII Strength:

EZ Strength Make-Up
Alternative Lift: Floor Press + Chin Ups
 

LII Conditioning:

4 Rounds:
300m Run
7 Toes to Bar
14 Overhead Dumbbell Lunges (total)
21 Kettlebell Swings
 
Rx: M – 45DB/24kg | F – 30DB/16kg
15 minute Time-cap
 

25 May 17

throwdown scoresheet
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Memorial Day Weekend Schedule: Saturday & Sunday – No Classes | Monday – 8AM & 9AM WOD, see you guys then!

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Megan Seegert (48kg) Junior American Record 77kg/170# Snatching (Video)
 
Dan John: Key Points In The Goal Setting Process
 
Spicy Pork And Asparagus Stir Fry
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WOD

 

LI Strength:

Deadlift + Muscle Clean (1+1)x4 reps
Box Jumps x 5
 

LI Conditioning:

3 Rounds – 3:00 ON, 3:00 OFF:
7 SA Kettlebell Swings / arm
7 DB Thrusters
7 Burpee Sprawls
 

LII Strength:

Slow Pull Power Clean + Power Clean + Push Press
1+1+2, 5 sets
 

LII Conditioning:

3 Rounds – 3:00 ON, 3:00 OFF:
10 Wall Balls
5 Power Cleans / Hang Power Cleans
5 Lateral Jump Burpees
 
Rx: M – 20#/135# | F – 14#/93#
 

24 May 17

rowers pre-wod
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Attention: No 12PM & 430PM WOD’s today, 5/24 due to HVAC repairs. All other classes are unaffected!

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TED.com | A Doctor’s Case For Medical Marijuana (Video)
 
CrossFit Games Critics: Variance Does Not Involve Different Things
 
Homemade Mayonnaise
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WOD

 

LI Strength:

Push Press, 4×5 reps
Pull Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
12/10 Calorie Row
10 2-Hand KB Cleans
8 Ball Slams
6 Jumping Pull Ups
 

LII Strength:

EZ Strength – Overhead
 

LII Conditioning:

AMRAP 14 minutes:
15/12 Calorie Row
10 Sandbag Cleans
5 2KB Thruster
 
Rx: M – 60#/20kg | F – 40#/12kg
 

23 May 17

helena throwdown backsquat
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Attention: The 12PM & 430PM WOD’s are canceled this Wednesday, 5/24 due to HVAC repairs. All other classes are unaffected!

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D’Angelo Osorio 211kg/464# Clean and Jerk (Video)
 
6 Ways Sugar Is Sneaking Into Your Diet
 
Simple Whole30 Greek Salad
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WOD

 

LI Strength:

Trap Bar Deadlift, 3×8 reps
Weighted Plank x:30-:45
 

LI Conditioning:

3-4 Rounds:
6 Push Ups
9 Ring Rows
12 Air Squats
15 Kettlebell Swings
Run 300 meters
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

3 Rounds:
10 Pull Ups
20/15 Push Ups
30 Air Squats
40 Double Unders
Run 400 meters
 
15 minute Time-cap
 

Memorial Day Weekend ’17 Schedule!

With Memorial Day Weekend around the corner, here’s the rundown on the class schedule here at the gym so you can plan your workouts accordingly:
 

Friday 5/26 – Regular Schedule
Saturday 5/27 – No classes (rest up for Monday & be patriotic!)
Monday 5/29 – 8 AM & 9 AM Memorial Day Murph!
Tuesday 5/30 – Regular Schedule

 
If you haven’t done “Murph”, here’s a brief etymology of the workout and American Hero whose namesake it is derived from. Lt. Michael Murphy was killed by the Taliban on a combat operation in the mountains of Afghanistan. His story, and the story of his Navy SEAL team’s actions are chronicled in the book “Lone Survivor”, by teammate Marcus Luttrell. The CrossFit community does Murph every memorial day as a symbolic gesture honoring the sacrifice of all of our service men and women made on our behalf. This workout really is a rite of passage, and we’ll worth the ensuing soreness and fatigue the results from undertaking it.
 
“Murph” is fittingly an ass-kicker of a workout:
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
 
To make this achievable, most of you will be doing this workout in teams of 2, with a bit less volume as well as scaled back movements as needed. Whether you are doing “Murph” solo or with a partner, you’re going to want to be plenty rested, which is partly why there won’t be classes on Saturday. If you are going out of town for the weekend or simply cannot make it in on Monday to do Murph, don’t fret- we’ll be doing an encore presentation the following Saturday as well for anyone who was unable to attend the first go round!
 

22 May 17

hanz trap bar DL
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Attention: The 12PM & 430PM WOD’s are canceled this Wednesday, 5/24 due to HVAC repairs. All other classes are unaffected!

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Mat Fraser – Making a Champion: Part 5 (Video)
 
3 Things I Expect From Every Athlete
 
Spicy Kale & Blood Orange Salad
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WOD

 

LI Strength:

Front Squat 5×3
SA KB Swings, 4×5/arm
 

LI Conditioning:

4 Rounds:
7 Hang Dumbbell Snatches, L
7 Burpee Sprawls
7 Hang Dumbbell Snatches, R
7 Burpee Sprawls
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

For time:
21-15-9
Alternating Dumbbell Snatches
Lateral Jump Burpees
 
Rx: M – 50DB | F – 35DB
8 minute Time-Cap
 

20 May 17

May '17 Elements Grads

New Elements grads Brienna, Stephanie, Jim, Juanita, Nathalia, Yasaman, Salar, and Wendy: official bear crawling, ‘bell swingin’, beasts! Great job, guys!

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New Class Schedule starting Monday 5/22: 430PM WODs Monday – Friday, 6AM WODs Mon/Weds/Fri, 6AM Kettlebells Tue/Th, Saturday @ 8AM!

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Road to the Games 17.03: Birds of Prey (Video)
 
The Definitive Guide to the Ketogenic Diet
 
Spring Chicken Soup With Lemon And Asparagus
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WOD

 

LI Strength:

2KB Press x5
Weighted Plank x4-5 sets
Pull Up Practice / Ring Row x8
 

LI Conditioning:

Partner WOD – AMRAP 15 minutes:
1) 8 Sandbag Deadlifts
6 Sandbag Rows
4 Sandbag Shoulder + Squat / arm
2) Single Unders
-then-
200m Run
 

LII Strength:

EZ Strength – Squat
Alternative: Overhead Squat 5-5-5
 

LII Conditioning:

Partner WOD – AMRAP 15 minutes:
1) DB Complex L/R (4 Dumbbell Snatches + 4 Thrusters + 4 Overhead Lunges)
10 Push Ups
2) Single Unders
-then-
300m Run
 
Rx: M – 50DB | F – 35DB
 

19 May 17

jeff back squat
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New Class Schedule starting Monday 5/22: 430PM WODs Monday – Friday, 6AM WODs Mon/Weds/Fri, 6AM Kettlebells Tue/Th, Saturday @ 8AM!

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TED.com | Lisa Genova: What you can do to prevent Alzheimer’s (Video)
 
Life Expectancy Can Vary By 20 Years Depending On Where You Live
 
BLT Ranch Chicken Burgers with Sweet Potato Buns
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WOD

 

LI Strength:

SA KB Rack Lunge x6 / leg
Heavy Kettlebell Swings x8
 

LI Conditioning:

AMRAP 12 minutes:
Run 200 Meters
10 2-Hand KB Cleans
8 Dumbbell Thrusters
6 Ring Rows
 

LII Strength:

EZ Strength – Overhead
 

LII Conditioning:

AMRAP 14 minutes:
3, 6, 9 Reps
Box Jumps
6, 9, 12 Reps
Sandbag Cleans
9, 12, 15 Reps
Wall Balls
Run 100,200,300 Meters
 
Rx: M – 60#/20# | F – 40#/14#
 

New Class Schedule!

 
Starting next week (5/22), we will be officially adding 430PM WOD classes on Tuesday & Thursday evenings effectively expanding our evening schedule to 430PM WODs Monday – Friday. Additionally, the morning schedule will be modified moving forward as well. The new morning schedule is as follows: Monday, Wednesday, Friday at 6AM – CrossFit WOD; Tuesday & Thursday at and Saturday at 8AM – Kettlebells. Previously our Kettlebell class ran Monday, Wednesday, and Friday. From a class structure and programming standpoint, there will be no changes, simply a change in the days the classes will be offered.
 
For those of you who typically go to CrossFit and have never been to a 6AM Kettlebell class, we highly encourage you to try one out and also keep in mind these classes are great substitutes for a normal CrossFit WOD as a change of pace workout option. Kettlebell classes follow a similar structure as CrossFit classes, except that the primary tool utilized is the Kettlebell. We focus heavily on mobility, full body strength work, loaded carries, and simple, effective conditioning finishers- sound familiar? The advantages of this class are many, but a few to focus on are:
 
– Specialization on a particular tool, leading to deeper understanding and ability with regards to technique
– The low impact nature, restorative nature of kettlebell and bodyweight focused workouts
– The reduction in heavily spinal loading (barbell squats) or compression (deadlifts, heavy overhead work) that factors prominently in CrossFit
– A decreased focus on peak intensity and extended duration conditioning with an eye towards maximum sustainability
 
Our aim was to provide more background information about one of our other complementary Programs, Kettlebells, and also emphasize that these classes can be mixed and matched interchangeably. Don’t feel any obligation to change your schedule if it now includes any of these classes you aren’t accustomed to; we can easily scale and modify as the need arises. Hope to see you in one of our new class offerings soon!
 

18 May 17

katie ring row
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New Class Schedule starting Monday 5/22: 430PM WODs Monday – Friday, 6AM WODs Mon/Weds/Fri, 6AM Kettlebells Tue/Th, Saturday @ 8AM!

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Mattie Rogers (69kg) Senior American Record 134kg/295# Clean & Jerk (Video)
 
Collagen Supplements Aren’t Doing You Any Good
 
Roasted Mediterranean Veggies Recipe
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WOD

 

LI Strength:

DB Floor Press x6-8
Chin Up Practice
Box Jump x3
 

LI Conditioning:

EMOM 10 minutes:
5 2KB Front Squats
5-7 Burpee Sprawls
 

LII Strength:

DB Floor Press x6-8
Weighted Chin Up x3
Box Jump x3
 

LII Conditioning:

EMOM 10 minutes:
5 Front Squats
7 Burpees
 
Rx: M – 135# | F – 93#
 
Rx+: M – 155# | F – 103#