Sunday, September 24, 2017


Sunday Funday!
Thanks to all who volunteered and competed in this year’s Amplify Open!
It was another success thanks to everyone

Nutrition Challenge
Our Nutrition Education Workshop will be tomorrow, Sunday, at 11am.
We will go over the challenge and other details at that time.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

SUNDAY
Partner Workout
2 Rounds, AMRAP at each station.
3 minutes per station, 1 minute rest in between stations.

Station 1:
• 1 Partner: 1 Turf Length Sled Push
• 10 Air Squats Each

Station 2:
• 1 Partner: Row 10 Calories
• 5 Burpees Each

Station 3:
• 1 Partner: 10 Kettlebell Swings
• 5 V-ups Each

Station 4:
• 1 Partner: 1 Rope Climb (Scaled options available)
• 10 Push-ups Each

Saturday, September 23, 2017


Amplify Open
Saturday, September 23.
No normal class hours. Good luck to those competing!

 

Amplify Open Leaderboard

Friday, September 22, 2017


Amplify Open
Regular class hours are cancelled for Saturday because of our Amplify Open.
Heat schedule here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

FRIDAY
Skill Work
Toes to Bar [Video]
Burpees [Video]
EMOM for 8 Minutes:
• Minute 1: 10 Toes to Bar
• Minute 2: 10 Burpees

Conditioning
For Time:
Run 1200 meters
60 Box Jumps (24″/20″)
30 Deadlifts (#185/125)

Toes to Bar

Thursday, September 21, 2017


Thursday Back Squats and more!

Amplify Open
Absolute last chance to sign-up!
Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Nutrition Challenge
6 week challenge. Begins October 2.
Workshop meetings Sunday, 9/24 and 10/1 at 11am.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

THURSDAY
Strength
Back Squat [Video]
Take 12-15 minutes to find a heavy 1rep Back Squat.

Conditioning
2 Rounds For Time:
• 60 AbMat Sit-ups
• 30 Kettlebell Swings (#55/35)
• Run 600 meters

Back Squats

Wednesday, September 20, 2017


Power Snatch and more for midweek!

Amplify Open
Last chance to sign-up!
Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Nutrition Challenge
6 week challenge. Begins October 2.
Workshop meetings Sunday, 9/24 and 10/1 at 11am.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

WEDNESDAY
Strength
Power Snatch [Video]
3 Sets of 5 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+)
1 Set of Max Touch & Go Power Snatch

Conditioning
For Time:
50 Wall Ball Shots (#20/14 Rx; #30/20 Rx+)
Then 5 Rounds Of:
• 5 Hang Power Cleans (#135/95 Rx; #155/105 Rx+)
• 7 Lateral Facing Burpees
• 9 Airdyne Calories

Power Snatch

Tuesday, September 19, 2017


Power Cleans and more for Tuesday!

Amplify Open
Last chance to sign-up!
Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Nutrition Challenge
6 week challenge. Begins October 2.
Workshop meetings Sunday, 9/24 and 10/1 at 11am.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

TUESDAY
Strength

Power Clean [Video]
3 Sets of 8 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+)
1 Set of Max Touch & Go Power Cleans

Conditioning
3 Rounds Of:
Within 4 Minutes:
Row 500 meters
15 Toes to Bar or 5 Muscle-ups
15 Box Jumps (24″/20″)

Power Cleans

Monday, September 18, 2017


Push Press and more for Monday!

Amplify Open
Last chance to sign-up! Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

MONDAY
Strength

Push Press [Video]
3 Sets of 10 Push Press (#95/65 Rx; #115/75 Rx+)
1 Set of Max Push Press Reps

* Work on cycling the bar with speed and proficiency.

Conditioning
2 Rounds For Time:
• 40 Weighted Walking Lunges (#50/35 DB)
• 30 Hand Release Push-ups
• 20 Dumbbell Push Press (#50/35)
• Run 400 meters

Push Press

Sunday, September 17, 2017


Sunday Funday!

Amplify Open
Last chance to sign-up!
Next Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

SUNDAY
Partner Workout

For Time:
2000 Meter Row
100 Pull-ups
120 Push-ups
140 Wall Ball Shots
300 Double Unders or 600 Singles, Jumprope
3200 Meter Run

* Reps and meters are total, per team of two. Split the work anyway you like, deciding on rep, row, and run scheme to complete the workout as quickly as possible.

Saturday, September 16, 2017


Saturday Partner WOD!
8am Bootcamp, 9am CrossFit, and 10am Open Gym

Amplify Open
Last chance to sign-up!
Next Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

SATURDAY
Teams of 3

With a 25 Minute Time Cap:
Buy-in:
Run 1200 meters
120 Burpees

Then AMRAP:
• 3 Power Snatch (#115/75 Rx; #145/95 Rx+)
• 5 Box Jump Overs
• 7 Airdyne Calories

* Rotate full rounds as a team.

Friday, September 15, 2017


Last chance to sign up!
Amplify Open Saturday, September 23. Registration is still open!
Details here.

Ladies Night
Thursday, September 28 at 6:30pm.
Gentlemen, kindly come to an earlier class hour.

Barbells For Boobs
Saturday, October 14.
Facebook event page here.

FRIDAY
Skill Work
Toes to Bar [Video]
Double Unders [Video]
EMOM for 10 Minutes:
• 10 Toes to Bar
• 40 Double Unders

Conditioning
4 Rounds For Time:
• 15 Calorie Row
• 15 Push Press (#95/65)

Toes to Bar