WOD/Events

Tonight! 6:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members
Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here
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Strict Press:
3 x 5 (A)
~ 75-85%

AMRAP 20:
20 Thrusters 115/80, Fx: 95/65
10 Burpees
20 Deadlifts 115/80, Fx: 95/65
10 Burpees
20 Power Snatches 115/80, Fx: 95/65
10 Burpees
Finisher: 100 Pull Ups for time
Fx: 50
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“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes His sun rise on the evil and on the good, and sends rain on the just and on the unjust. For if you love those who love you, what reward do you have? Do not even the tax collectors do the same? And if you greet only your brothers, what more are you doing than others? Do not even the Gentiles do the same? …” Matthew 5: 43-48

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here
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Squat Clean:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Squat Cleans at 80% of todays Heavy Single
Rowing WOD
8 x 200m Row
Rest :90 seconds between rounds
Finisher:
Rx: 100 push-ups and 100 sit-ups for time
Fx: 50 push-ups and 50 sit-ups for time

Tonight! 6:30pm –  FREE CrossFit Intro Class. Bring your friend! No experience needed. Email: [email protected] if you’d like to come!
Tonight! 5:40pm – Core Blast: 30min Core workout. Use your CrossFit Gold Membership towards this or if you have Platinum membership it’s included! $20 Cash to Drop In for Non-Members
Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here
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Nancy:
5 Rounds of
400m Run
15 Overhead Squats 95/65
*Compare to:10/13/2015
Finisher: EMOM 10: 2 Overhead Squats

Sunday, Dec 4th at 8am – Homeless Hope Winter Event. Details Here
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Strength/Skill Schedule This Week
Monday: Rope Climb Technique
Tuesday: Benchmark WOD
Wednesday: Squat Clean
Thursday: Strict Press
Friday: Snatch
Saturday: Muscle Ups
Sunday: Deadlift
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Remember to bring your tall socks today! It’s critical to get the proper rope climbing technique for efficient rope climbs – we have the 12 Days of Christmas WOD coming up in less than a month, and it’s an accomplishment to finish this WOD!
Great “J-hook” video with Matt Chan:

Rope Climb Technique
Rx: 12 Climbs for time
Fx: 8 Climbs for time
“The Gripper”
2-4-6-8-10-12-10-8-6-4-2
Kettlebell Swing 32/24, Fx: 24/16
Toes 2 Bar, Fx: Hangin Knee Raises
(72 total reps per movement)
Finisher:
Rx: 5 min Max HSPU
Fx: 5 min kipping HSPU technique

10am Yoga with Jenna! Free for ALL CrossFit memberships, $10 for non-members to join.
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KB Snatch Technique:
* Hang
*Floor
Rx: 3 x 12 (A)
*Alternating
 
The Pilgrimage:
50 OHS 45/35
200m Plate Run 50/30
40 Front Squats 95/65
200m Plate Run 20/15
30 Shoulder to Overhead 115/80
200m Plate Run 20/15
20 Clean and Jerks 135/95
*Have Athletes have plates staged by their bar.
 

Holiday Schedule Today:
Open Gym: 9-10am
WOD 10am
WOD 11am
FREE CrossFit Intro Class: 12pm
Open Gym: Noon – 1pm
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Power Snatch:
00:00-15:00 Find a Heavy Single
15:00-16:30 Rest
16:30-18:00 ME Power Snatches at 80% of above
20 Pistols, Fx: Candle sticks
1 Rope Climb,
16 Pistols, Fx: Candle sticks
2 Rope Climbs
12 Pistols, Fx: Candle sticks
3 Rope Climbs
8 Pistols, Fx: Candle sticks
4 Rope Climbs
*Scale to KB Lunges if candlesticks are too difficult
**NO oly shoes permitted on the rope climbs
 

Only one WOD today at 10am. Holiday schedule also effects Saturday.  Check the Holiday Schedule

Friday: WOD 10am Only

Saturday: Open Gym 9 – 10am
WOD 10am
WOD 11am
Free Intro WOD Noon
Open Gym Noon – 1pm

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Deadlift
5 x 5 (A)
*5-10# Heavier than last week
30-20-10
Row Cals
C2B Pull Ups: Fx: Pull Ups
KBS 32/24 Fx 24/16
*coaches note: if class is large just add a run onto the end of each round to stagger out the rowing
Finisher: 30 2″ deficit Strict HSPU
Fx: 30 HSPU

Happy Thanksgiving!!
Only one WOD today at 8am. There have also been changes to Friday and Saturday. Check the Holiday Schedule

 Thursday: WOD 8am Only

Friday: WOD 10am Only

Saturday: Open Gym 9 – 10am
WOD 10am
WOD 11am
Free Intro WOD Noon
Open Gym Noon – 1pm

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30 min with a partner:
10 muscle ups (ring or bar permitted) Fx chest to bar pull-ups
15 thrusters 135/95 Fx 115/80 Rx+ 165/115
20 box jumps 30/24 Fx 24/20
25 Burpees
100 double unders