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
 

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#
 

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#
 

17 May 17

jamaal getup
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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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A Full Day of Eating with World’s Strongest Man Brian Shaw (Video)
 
The Fasting Diet Improves Your Mood, Sex and Sleep
 
Cold Matcha Latte
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WOD

 

LI Strength:

Sumo Deadlift
5×3
 

LI Conditioning:

4 Rounds:
5 Push Ups
10 Jumping Pull Ups
15 Air Squats
75 Single Unders
100m Farmers Carry
 

LII Strength:

EZ Strength – Deadlift
 

LII Conditioning:

4 Rounds:
10 T2B
15/10 Push Ups
20 Air Squats
40 Double Unders
100m Farmers Carry
 
Rx: M – 28kg | F – 20kg
 

16 May 17

andrea wall ball
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Jessica Lucero (58kg) American Record 116kg/255# Clean & Jerk (Video)
 
Local Man Programs Own Workout, Reprograms Five Reps In
 
Cherry Garcia Ice Cream
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WOD

 

LI Strength:

Front Squats, 4×4
SA KB Swings, 4×6/arm
 

LI Conditioning:

AMRAP 12 minutes:
5 SA KB Deadlifts
5 SA KB Swings
5 SA KB Push Press
5 SA KB Front Squat
7 Burpee Sprawls / 7 Ball Slams
 
-Perform either burpee sprawls or ball slams between each KB complex set-
 

LII Strength:

EZ Strength – Squat
 

LII Conditioning:

AMRAP 12 minutes:
5 SA KB Swings
5 SA KB Cleans
5 SA KB Push Press
5 SA KB Rack Lunges
7 Burpees / 7 Ball Slams
 
-Perform either burpees or ball slams between each KB complex set-
 
Rx: M – 20kg/35# | F – 12kg/25#