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Open Gym – Aug 9, 2018

9:00 pm

Come in between 4:30 and 7:00 for open gym.  You can work on anything you’d like, including a workout from the last week:

  1. Front Squats 3×8 (70%) then row 750m for time.
  2. AMRAP in 15 minutes of: 3 hang power cleans (185/125#), 10 toes to bar, 20 wallballs (20/14# to 10/9′)
  3. Complete 10 rounds for time of: 3 power snatches (135/95#), 7 burpee box jumps (24/20″)
  4. Complete 2 rounds for time of: 150 double unders, 50 thrusters (45/35#), 25 pull ups
  5. Deadlift 4×8 (70%) then complete NFT 50 banded good mornings, 50 evil wheels
  6. Complete 4 rounds of 1 minute at each station of: box jumps, DB snatches (50/35#), wallballs (20/14# to 10/9′), shuttle runs

Community Notes: Happy Birthday to Curtis and Tom S!

Daily WOD – Aug 8, 2018

9:00 pm

Complete 4 rounds of 1 minute at each station for max reps of:

  • box jumps (24/20″)
  • DB snatch (50/35#)
  • wallballs (20/14# to 10/9′)
  • shuttle runs

Rest 1 minute after each round.

Daily WOD – Aug 7, 2018

9:00 pm

Kevin firing away through air squats!

Deadlift 4×8 (70% 1RM)

Then complete NFT

  • 50 banded good mornings
  • 50 evil wheels

WOD Notes:  The deadlifts today are designed to be a lot of hard work.  Try to find a single weight at which the reps are challenging but technically sound and hold on for 4 sets of 8.  During the assistance work, try to go unbroken.  It may not be possible on the evil wheels.

Community Notes:  Happy Birthday Missy!

Daily WOD – Aug 6, 2018

9:01 pm

Sam W. locking out a deadlift!

Complete 2 rounds for time of:

  • 150 double unders
  • 50 thrusters (45/35#)
  • 25 pull ups

WOD Notes:  Try to move fast on this lung burner!  The scale for double unders will be 2x or 3x single unders.  Barbell thrusters can be scaled to front squats or DB thrusters and anyone doing strict or banded pull ups should cut the reps to 10 or 15.

Community Notes: Happy Birthday Mohyeed!

Daily WOD – Aug 5, 2018

9:00 pm

Some teens from the summer program hustling through a tire flip!

Complete 10 rounds for time of:

  • 3 power snatches (135/95#)
  • 7 burpee box jumps (24/20″)

WOD Notes: Picking the right scales/modifications will be important to keep this workout in the right time domain! There will be a 15 minute cap, but your goal should be to complete the first round in less than a minute. To accomplish this, the power snatches do not need to be “touch and go,” but they should be fast singles. 

Daily WOD – Aug 4, 2018

9:00 pm

Abby working on some KB squats!

AMRAP in 15 minutes of:

  • 3 hang power cleans (185/115#)
  • 10 toes to bar
  • 20 wallballs (20/14# to 10/9′)

Community Notes: Happy birthday Elissa!

Daily WOD – Aug 3, 2018

9:00 pm

Dave working on some toes to bar!

Front Squats 3×8 (70%) 

Then

Row 750m for time

Community Notes: United Mettle is running a Games promo, offering 15% off knee sleeves and 20% off all King Kong bags (discount codes KNEEME15 and KINGME20, respectively). Click HERE to visit their store. Please use our direct link soICA will get a kick back on each purchase, which we will donate to 31Heroes!
Schedule Notes: The 12:00 and 4:00pm classes are cancelled for today.

Open Gym – Aug 2, 2018

9:00 pm

Come in between 5:00-7:00pm for Open Gym.  You can work on anything you’d like, including a workout from the last week:

  1. “Carver” – 7 wall climbs, 27 deads (205/125#), 20 pistols, 13 power cleans (205/125#), 7 muscle ups, 27 wallballs, 20 box jumps, 13 strict pull ups
  2. “31 Heroes” – if doing solo perform 31 min AMRAP of 200m sandbag run, 10 thrusters, 3 rope climbs, 18 box jumps.
  3. 5 rounds for max reps of 30s on, 30s off: hang power cleans (135/85#), lateral hops over the bar, floor wipers
  4. Hang muscle snatch 1-1-1-1, hang power snatch 1-1-1-1, hang snatch 1-1-1-1
  5. “Strict Nicole” – AMRAP in 20 minutes of: 400m run, max reps strict pull ups
  6. Partner Interval: Complete 16 rounds for time of: 8 DB thrusters (50/35#), 30 double unders

Schedule Notes: There are several schedule changes over the next few days due to 5 of our coaches being out of town. Thanks to Tanya, Iggy, and Sarge for running the gym in our absence!

  • Thursday – No 5:30am CF Endurance class
  • Thursday – Open Gym starts at 5:00pm
  • Friday – No 12:00pm or 4:00pm classes
  • Saturday – No Olympic class. Gym opens at 7:30am.

Yoga Notes: Our regular Thursday night yoga instructor (Amy) is away for most of August. Our Sunday instructor (Jana), is teaching in her place. Jana recently revamped her yoga class to better meet the needs and wants of our members – you’ll notice more mobility work (especially hip opening) and less emphasis on strength (such as planks and balance holds). Come check out the new format and please give us your feedback

Community Notes: Congratulations to Katie L on the birth of George William Albert Lamac and to Frank and Cindy on the birth of Jack Cecil Weldele! Both babies were born on 7/31 and both moms are doing great!

Daily WOD – Aug 1, 2018

9:00 pm

Complete 16 rounds for time (partner interval style) of:

  • 8 DB thrusters (50/35#)
  • 30 double unders

WOD Notes:  Partner interval means that one athlete will complete a full round of this workout while the other rests, then switch.  Keep alternating rounds until 16 rounds (8 each) are completed. The goal in this workout is to choose a weight such that the thrusters are unbroken each round.

Daily WOD – Jul 31, 2018

9:00 pm

Kelly G working through a yoga cooldown!

“Strict Nicole”

AMRAP in 20 minutes of:

  • 400m run
  • Max reps strict pull up

WOD Notes: “Nicole” is one of the original CrossFit benchmarks, but today we’re doing it with strict pull ups. Every time you drop off the bar, head out for another 400m run! Pick a scale that allows you to get at least 10 reps your first round. Scale by kipping, adding a band, or doing ring rows. Slower runners may consider a 250m instead of a 400m. Score is total number of pull ups completed.