Monday, November 20, 2017


Clean/Front Squat Complex and a lot more for Monday!

Holiday Week Schedule
Thursday: 
8am Bootcamp, 9am CrossFit. No other classes.
Come in and get sweaty before eating your day away!
Friday: 9am, 4:30pm, & 5:30pm CrossFit. No other classes.
Saturday-Sunday: Normal class schedule.
crossfit-turkey

MONDAY
Strength
Power Clean [Video]
Clean [Video]
Front Squat [Video]

Complete 7 Sets, building weight, of the following complex:
1 Power Clean + 1 Squat Clean + 2 Front Squats

Conditioning
For Time:
42 Wall Ball Shots (#20/14)
21 Thrusters (#95/65)
10 Power Cleans (#135/95)
30 Wall Ball Shots
15 Thrusters
10 Power Cleans
18 Wall Ball Shots
9 Thrusters
10 Power Cleans

Front Squats

Sunday, November 19, 2017


Sunday Funday!

SUNDAY
Partner Workout
AMRAP in 7 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Wall Ball Shots
• Shuttle Run 3 Turf Widths

Rest 1 Minute

AMRAP in 5 Minutes:
Rowing for Calories

Rest 1 Minute

AMRAP in 7 Minutes:
• Sled Push, Turf Width Down & Back
• Shuttle Run 3 Turf Widths
• 7 Dumbbell Snatch
• Shuttle Run 3 Turf Widths

Rest 1 Minute

AMRAP in 5 Minutes:
Rowing for Calories

* Partners will alternate rounds and split Row Cals how they choose.

Saturday, November 18, 2017


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

SATURDAY
Partner Workout
100 Push Press (#95/65)
Partner 1 works while Partner 2 holds a KB Goblet Squat (#55/35)

100 Hang Squat Cleans (#95/65)
Partner 1 works while Partner 2 hangs from the pull up bar.

100 Toes to Bar
Partner 1 works while Partner 2 holds a handstand.

100 Airdyne Calories
Partner 1 works while Partner 2 holds an AbPlank.

* Break up reps and rotate as often as needed.

Friday, November 17, 2017


Clean/Snatch work and more for Friday!

FRIDAY
Strength
Power Clean [Video]
Power Snatch [Video]

Pick One: Power Clean or Power Snatch
Take 15 minutes to find a heavy 1rep.

Conditioning
For Time:
Row 400 meters
100m Dumbbell Farmer’s Carry (#70/50)
Row 800 meters
100m Dumbbell Farmer’s Carry
Row 400 meters

Rowing

Thursday, November 16, 2017


Overhead work and a tough one for Thursday!

THURSDAY
Strength
Shoulder Press [Video]
Split Jerk [Video]

Take 10 minutes to work on the following complex:
2 Strict Press + 1 Split Jerk

Conditioning
8 Rounds For Time:
• 10 Calorie Row
• 8 Burpee Box Jump Overs (24″/20″)
• 6 Deadlifts (#225/155)

Split Jerk

Wednesday, November 15, 2017


Front Squats and more for Wednesday!

WEDNESDAY
Strength
Front Squat [Video]
Complete 4 Sets of 3 Pause Front Squats @70% of 1rep.
3-Second Pause.

Conditioning
5 Rounds For Time:
• 15 Dumbbell Thrusters (#50/35)
• 50 Double Unders
• 3 Rope Climbs (Scaled: 15 Pull-ups)

Pause Front Squats

Tuesday, November 14, 2017


Tuesday Back Squats and more!

TUESDAY
Strength
Back Squat [Video]
Complete 3 Sets of 12 Back Squats at 60-70% of 1rep.

Conditioning
4 Rounds For Time:
• 12 Airdyne Calories
• 15 Hand Release Push-ups
• 18 Wall Ball Shots (#20/14)

Back Squats

Monday, November 13, 2017


Clean/Snatch work and more for Monday!

MONDAY
Strength
Power Clean [Video]
Power Snatch [Video]

Pick One: Power Clean or Power Snatch
Take 15 minutes to find a heavy 1rep.

Conditioning
Viola
AMRAP in 20 Minutes:
• 11 Power Snatch (#95/65)
• 17 Pull-ups
• 13 Power Cleans (#95/65)

namesake photo

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

Sunday, November 12, 2017

Sunday Funday with a Partner take on Hero WOD “Collin.”

SUNDAY
Partner Workout
“Collin”
6 Rounds For Time:
• Row 800 meters (Partner not rowing: Heavy D-ball Chest Hold)
• 12 Push Press Each (#95/65)
• 12 Box Jumps Each (24″/20″)
• 12 Sumo Deadlift High-Pulls Each (#95/65)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Saturday, November 11, 2017


Saturday, 11/11: Veteran’s Day

This Saturday we honor Veteran’s Day with the CrossFit Hero WOD, “Three Wise Men” at the 9am class.   Come in and join us that hour!

SATURDAY
Three Wise Men
3 AMRAPs in 16 Minutes

“Jeremy”
AMRAP in 4 Minutes:
• 5 Hang Squat Snatch (#135/95)
• 10 Bar Facing Burpees

Rest 2 Minutes

“Ben”
AMRAP in 4 Minutes:
• 10 Power Cleans (#135/95)
• 20 Pull-ups

Rest 2 Minutes

“Beau”
AMRAP in 4 Minutes:
• 20 Box Jump Overs (24″/20″)
• 30 Wall Ball Shots (#20/14)