Thursday, March 16, 2017


Thursday Conditioning!
Plus, Open Workout 17.4 is announced at 7pm. Games.CrossFit.com

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

THURSDAY
Strength
Front Squat [Video]
Take 10 minutes to find a heavy 1rep Front Squat.

Partner Conditioning
For Time:
100 Airdyne Calories
150 Hand Release Push-ups
100 Airdyne Calories
150 Ball Slams

Open Announcement 17.4

Wednesday, March 15, 2017


Conditioning and more Conditioning for Wednesday!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

WEDNESDAY
Conditioning
EMOM for 12 Minutes:
• Minute 1: 30 Seconds of Max Double Unders
• Minute 2: 30 Seconds of Max Power Cleans (#155/105)

EMOM for 12 Minutes:
• Minute 1: Max Calorie Row
• Minute 2: Rest

Power Cleans

Tuesday, March 14, 2017


Some overhead work and conditioning for Tuesday!
Remember our new Bootcamp class time of 6:30am on Tues/Thurs!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

TUESDAY
Strength
Shoulder Press [Video]
Push Press [Video]
Push Jerk [Video]

Complete 5 sets of 1 Strict Press.
Complete 5 sets of 3 Push Press.
Complete 5 sets of 5 Push Jerks.

Conditioning
5 Rounds For Total Time:
• 100ft Sprint
• 10 Kettlebell Swings (#55/35)
• 10 Burpee Broad Jumps (6ft)
• Rest 1 Minute

SP, PP, PJ

Monday, March 13, 2017


Some more Conditioning and Squats for Monday!
We also introduce our new class time of 6:30am!

CrossFit Open
Great work to everyone on Open workout 17.3!
Remember to submit your scores by 7pm.
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

MONDAY
Conditioning
For Time:
35 Deadlifts (#225/155)
35 Wall Ball Shots (#20/14)
35 Calorie Row
35 Handstand Push-ups (Scaled: Hand Release Push-ups)

Strength
Back Squat [Video]
Complete 5 Sets of 5 Back Squats.
Choose weight based on feel today.

Back Squats

Sunday, March 12, 2017


Sunday Funday!

Come in at 10am for a Partner WOD or to complete Open workout 17.3!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

SUNDAY
Partner Workout
AMRAP in 20 Minutes:
• 10 Hang Power Cleans (#95/65)
• 10 Kettlebell Swings (#55/35)
• 10 Box Jumps (24″/20″)

* Switch off exercises throughout the AMRAP.

Rest 3 Minutes

Row 3000 meters

* Switch off every 200-300 meters.

Saturday, March 11, 2017


Saturday Partner WOD!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

SATURDAY
Partner Conditioning
AMRAP in 20 Minutes:
• 20 Thrusters (#95/65)
• 30 Burpees
• 40 Wall Ball Shots (#20/14)
• 50 Double Unders
• Sled Push 4 Down/Back Turf Widths

Friday, March 10, 2017


Friday Open WOD 17.3!
Remember to join us for some fun Friday night as we hang out and also help with a Bone Marrow Drive.
Event page here.

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

FRIDAY
Mobility & Warm-up
C2B Pull-ups [Video]
Snatch [Video]

Conditioning
CrossFit Open WOD 17.3
Rx:
Prior to 8:00, Complete:
3 Rounds Of:
• 6 Chest to Bar Pull-ups
• 6 Squat Snatch (#95/65)

Then, 3 Rounds Of:
• 7 Chest to Bar Pull-ups
• 5 Squat Snatch (#135/95)

*Prior to 12:00, Complete 3 Rounds Of:
• 8 Chest to Bar Pull-ups
• 4 Squat Snatch (#185/135)

*Prior to 16:00, Complete 3 Rounds Of:
• 9 Chest to Bar Pull-ups
• 3 Squat Snatch (#225/155)

*Prior to 20:00, Complete 3 Rounds Of:
• 10 Chest to Bar Pull-ups
• 2 Squat Snatch (#245/175)

*Prior to 24:00, Complete 3 Rounds Of:
• 11 Chest to Bar Pull-ups
• 1 Squat Snatch (#265/185)

* If all reps are completed, time cap extends by 4 minutes.

Scaled:
Prior to 8:00, Complete:
3 Rounds Of:
• 6 Jumping Pull-ups
• 6 Squat Snatch (#45/35)

Then, 3 Rounds Of:
• 7 Jumping Pull-ups
• 5 Squat Snatch (#75/55)

*Prior to 12:00, Complete 3 Rounds Of:
• 8 Jumping Pull-ups
• 4 Squat Snatch (#95/65)

*Prior to 16:00, Complete 3 Rounds Of:
• 9 Jumping Pull-ups
• 3 Squat Snatch (#115/75)

*Prior to 20:00, Complete 3 Rounds Of:
• 10 Jumping Pull-ups
• 2 Squat Snatch (#135/95)

*Prior to 24:00, Complete 3 Rounds Of:
• 11 Jumping Pull-ups
• 1 Squat Snatch (#155/105)

* If all reps are completed, time cap extends by 4 minutes.

17.3 Workout Standards

Thursday, March 9, 2017


Thursday Conditioning!
Plus, Open Workout 17.3 is announced at 7pm. Games.CrossFit.com

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

THURSDAY
Conditioning
AMRAP in 20 Minutes:
• 8 Turf Length Runs
• 16 Kettlebell Swings (#55/35)
• 24 AbMat Sit-ups
• 16 Box Jumps (24″/20″)

Strength
Snatch [Video]
Take 15 minutes to work on Snatch technique.

Open Announcement 17.3

Wednesday, March 8, 2017


Conditioning and Deadlifts for Wednesday!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

WEDNESDAY
Conditioning
AMRAP in 7 Minutes
• 10 Power Cleans (#135/95)
• 20 Push-ups
• 30 Double Unders

Strength
Deadlift [Video]
Complete 5 Sets of 3 Deadlifts.
Find a weight that works based on how you feel for the day.

The Deadlift

Tuesday, March 7, 2017


Some more Conditioning and overhead work for Tuesday!

CrossFit Open
Keep up with the 5 weeks of online competition here.
Leaderboards available for all Rx, Scaled, and Teen Divisions.

TUESDAY
Conditioning
5 Rounds For Total Reps:
• 30 Seconds of Thrusters (#95/65)
• 30 Seconds of Rest
• 30 Seconds of Burpees
• 30 Seconds of Rest
• 30 Seconds of C2B Pull-ups
• 30 Seconds of Rest
• 30 Seconds of Airdyne Calories
• 30 Seconds of Rest

Strength
Push Press [Video]
Push Jerk [Video]
Complete 5 Sets of 1 Push Press + 2 Push Jerks
Build as you go.

Push Jerk