Monday, September 4, 2017

Labor Day Monday we will hold 9am Bootcamp & 10am CrossFit class only. All other classes are cancelled. Enjoy time with friends and family!

MONDAY Partner Workout 50 Box Jumps (24"/20" Rx; 30"/24" Rx+) 50 Pull-ups (C2B for Rx+) 50 Kettlebell Swings (#55/35 Rx; #70/55 Rx+) 50 Goblet Walking Lunges (#55/35 Rx; #70/55 Rx+) 50 Toes to Bar 50 Push Press (#95/65 Rx; #135/95 Rx+) 50 Deadlifts (#95/65 Rx; #135/95 Rx+) 50 Wall Ball Shots (#20/14 Rx; #30/20 Rx+) 50 Burpees 50 Double Unders (100 Double Unders for Rx+)

* After each movement, partners will Sled Push 2 turf width down & backs.

Sunday, September 3, 2017

Sunday Funday!

Labor Day Monday we will hold 9am Bootcamp & 10am CrossFit class only. All other classes are cancelled. Enjoy time with friends and family!

Summer Blogs Check out the final installation to our six-part summer blog series, "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

Amplify Open Saturday, September 23. Registration is open! Details here.

SUNDAY Partner Workout "Bulger" 10 Rounds For Time: • Run 200 meters • 7 Chest to Bar Pull-ups • 7 Front Squats (#135/95) • 7 Handstand Push-ups (Scaled: DB Push Press)

* Partners will run together and then alternate exercises each round.

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Saturday, September 2, 2017

[video width="240" height="240" mp4="http://crossfitamplify.com/wp-content/uploads/2017/09/21275241_133254980560230_496335504581591040_n.mp4"][/video]

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

Labor Day Monday we will hold 9am Bootcamp & 10am CrossFit class only. All other classes are cancelled. Enjoy time with friends and family!

Blog Series Check out the final installation to our six-part summer blog series, "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

Amplify Open Saturday, September 23. Registration is open! Details here.

SATURDAY Partner Workout AMRAP in 5 Minutes: • 3 Power Cleans (#185/125) • 5 Lateral Burpees • 9 Calorie Row

Rest 3 Minutes

AMRAP in 5 Minutes: • 3 Thrusters (#95/65) • 5 Box Jumps (24"/20") • 9 Airdyne Calories

Rest 3 Minutes

AMRAP in 5 Minutes: • 3 Muscle-ups or 3 Pull-ups • 5 Wall Ball Shots (#30/20) • 9 Power Snatch (#75/55)

Rest 1 Minute

AMRAP in 3 Minutes: Hand Release Push-ups

Friday, September 1, 2017

Friday Skill Work and More!

Labor Day Monday we will hold 9am Bootcamp & 10am CrossFit class only. All other classes are cancelled. Enjoy time with friends and family!

Blog Series Check out the final installation to our six-part summer blog series, "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

Amplify Open Saturday, September 23. Registration is open! Details here.

FRIDAY Skill Work Toes to Bar [Video] Take 8 minutes to practice technique: • Newbies: work on sets of 2-5. • Intermediates: work on sets of 5-10. • Experienced: work on sets of 10-15.

Conditioning 2 Rounds For Time: • 75 Double Unders • 25 Handstand Push-ups (Scaled: Push Press @ #75/55) • Run 400 meters • 25 Dumbbell Deadlifts (#50/35)

Toes to Bar

Thursday, August 31, 2017

Thursday Back Squats and more!

Check out the final installation to our six-part summer blog series, "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

Amplify Open Saturday, September 23. Registration is open! Details here.

THURSDAY Strength Back Squat [Video] Complete 6-4-2-2-1 Reps of Back Squat. Start at 75% and build. Do not increase past 95% of your max.

Conditioning 2 Rounds For Time: • Run 400 meters • 50 Wall Ball Shots @ #20/14 for Rx / 35 Wall Ball at #30/20 for Rx+ • 35 Russian Kettlebell Swings (#55/35 Rx; #70/55 Rx+)

Back Squats

Wednesday, August 30, 2017

Power Snatch and more for midweek!

Check out the final installation to our six-part summer blog series, "Maximizing Your Amplify Experience." Tips for Beginners and Veterans alike.

Amplify Open Saturday, September 23. Registration is open! Details here.

WEDNESDAY Strength Power Snatch [Video] 4 Sets of 4 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+) Add #5 from last week. (No more than #5.)

Conditioning 7 Rounds For Time: • 8 Power Snatch (#75/55) • 8 Pull-ups (4 Bar Muscle-ups for Rx+)

Power Snatch

Tuesday, August 29, 2017

Power Cleans and more for Tuesday!

Amplify Open Saturday, September 23. Registration is open! Details here.

TUESDAY Strength Power Clean [Video] 4 Sets of 6 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+) Add #5 from last week. (No more than #5.)

Conditioning 3 Rounds Of: AMRAP in 3 Minutes: • 9/7 Airdyne Calories • 7 Hang Power Cleans (#135/95 Rx; 155/105 Rx+) • 5 Burpees

Rest 2 minutes between AMRAPs.

Power Cleans

Monday, August 28, 2017

Push Press and more for Monday!

Amplify Open Saturday, September 23. Registration is open! Details here.

MONDAY Strength Push Press [Video] 4 Sets of 6 Push Press (#95/65 Rx; #115/75 Rx+) Add #5 from last week. (No more than #5.) Work on the cycle speed of the movement.

Conditioning For Total Time: 21 Calorie Row 21 Thrusters (#95/65) 18 Calorie Row 18 Thrusters

Rest 2 Minutes

15 Calorie Row 15 Thrusters 12 Calorie Row 12 Thrusters

Rest 2 Minutes

9 Calorie Row 9 Thrusters 6 Calorie Row 6 Thrusters

Push Press

Saturday, August 26, 2017

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

Amplify Open Saturday, September 23. Registration is open! Details here.

SATURDAY Partner Workout With a 25 Minutes Time Cap: Row 1500 meters Then AMRAP: • 50 Deadlifts (#185/125 Rx; #225/155 Rx+) • 50 Pull ups • 50 Box jumps (24"/20" Rx; 30"/24" Rx+) • 50 KBS (#55/35 Rx; #70/55 Rx+) • 50 Burpees • Run 500 meters