pace off

In the upside down last week.

 

 

CROSSFIT

S&P cycle (mon-fri): off – squat – PULL – press – pul

A. snatch: 1RM, & record it!

B. For time:
30 HSPUs
30 hang power cleans (115/85)
30 cal airbike
30 T2B
30 box jumps (24/20)

 

 

CSPORT

A. 3 rounds, each AFAP!!!
15 box jumps
15 burpees
rest 60-90 sec b.t sets

B.3 rounds, each AFAP!!!
15 wall balls
15 cal row
rest 60-90 sec b.t sets

C.3 rounds for time:
400m run
1 lap heavy farmer’s carry
1 min plank

 

 

 

OPEN PREP

Work to a heavy for the complex
3 snatch grip push press + 1 snatch balance + 1 ohs

3 x 3 Snatch Pull 97, 100, 103% of snatch

100 Cal assualt bike

cool 100

Pullups at 39 weeks!

 

 

CROSSFIT

S&P cycle (mon-fri): off – SQUAT – pull – press – pull

A. back squat: 3 x 3 @ 35-45% 1RM, then 1 working set of 20 reps @ 50% 1RM
*if you can’t get all 20, get as many as possible

B. 5 rounds for time:
20 KBS (53/35)
20 HR pushups
400m run

*If you don’t want to run in the rain, sub with 20 cal airbike

 

 

CSPORT

A. 3 rounds:
200 speed step
20 thrusters
30 sit ups

B. 3 rounds:
200m row
40 lunges
30 KBS

C. 3 rounds:
2 min plank (keep any breaks under 10 sec)
20 pull ups
20 push ups

 

 

OPEN PREP

6 x 500m Row
1:30 rest
Perform 20 air squats during rest period

15.3


With the OPEN is fast approaching, here’s a cool time lapse video of the 2017 Games.

 

 

CROSSFIT

S&P cycle (mon-fri): OFF – squat – pull – press – pull

15.3

AMRAP in 14 min

7 muscle ups
50 wall balls (20/14, 10ft/9ft)
100 double unders

 

 

 

CSPORT

A. 21-15-9
Cal row
burpees

400m run

B. 21-15-9
db ground to overhead
box jumps

400m run

C. 21-15-9
back ext
ab wheels

400m run

D. 21-15- 9
Wall Balls
HR Pushups

400m run

 

 

OPEN GYM

RPM pop up at Yoga Source!

 

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

OPEN GYM

*9am – noon

 

 

 

 

300

“Miami Nice” SE rope drops at Wodapalooza next week!

 

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

CROSSFIT

In teams of 2:

300 cal row or airbike for time

partner 1: row or airbike

partner 2: 2 rounds of

  • 5 DB pwr clean (40/25)
  • 10 DB strict press (40/25)
  • 20 air squats

*Switch after every 2 rounds are completed

 

 

CSPORT

A. AMRAP in 8 min
10 SA DB row ea. side
10 alt. step ups

B. AMRAP in 8 min
5 plyo pushups
7 knees 2 elbows
9 KBS

C. AMRAP in 8 min
10 hollow rocks
15 sit ups
30 double unders

D. 3 Farley hill runs
sprint from the bottom, to the top. rest/walk on the way down

 

 

OPEN PREP

5 X 10 DB Bent Row

5 X 7 strict T2B

EMOM X 10

8 Front Rack Lunges 4 ea leg.

plank ton

Nick getting some support from his biggest fan.

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

CROSSFIT

S&P cycle (mon-fri): Holiday – squat – pull – press – PULL

A. 21-15-9 rep rounds for time:

deadlift (275/185)
box jumps (30/24)

B. 3 rounds for time:

400m run
20 burpees
2 min UB plank hold

*any time you break the plank, immediately compete a 3 burpee penalty, then continue the plank where you left off.

 

 

CSPORT

A. 4 sets:
15 skull crushers
15 push ups

B. 4 sets:
8 heavy DB front squats
16 DB wtd step ups

C. 4 sets:
200m run
10 toes to bar
15 cal row
20 sit ups
30 mtn climbers

 

 

OPEN PREP

15/12/9/6/3 rep rounds:
Handstand push up
Strict pull up

Every 2 min x 5
20 cal assault bike
Goal: Max effort, but be consistent.

monkey brain

One week until we’re back in Miami for Wodapalooza!

 

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

CROSSFIT

S&P cycle (mon-fri): Holiday – squat – pull – PRESS – pull

A. ring dips: 20 sec on / 40 sec off x 6 rounds

B. double unders: 40 sec on / 20 sec off x 10 rounds

C. 5 rounds for time:

500m-400m-300m-200m-100m row
50ft-40ft-30ft-20ft-10ft HS walk

*you can B & C in either order

 

 

CSPORT

AMRAP in 2 min, 4 min, 6 min, 8 min, and 10 min

*resting 1, 2, 3, and 4 min bt each AMRAP, respectively.

*you can start at the beginning and work down or at the end and work back, but once you choose a direction, stick with it for each interval.

  • 10 burpees
  • 10 pullups
  • 15 goblet squats
  • 15 KB swings
  • 20 hand release pushups
  • 20 DB weighted lunges
  • 25 GHD situps
  • 25 box jumps/step ups
  • 30 DB push presses
  • 30 cal row

 

 

OPEN PREP

15/12/9/6/3 rep rounds:
Handstand push up
Strict pull up

Every 2 min x 5
20 cal assault bike
Goal: Max effort, but be consistent.

vacuum packed

Hoodie weather’s in full effect this week, and we’ve got you covered!

 

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

CROSSFIT

S&P cycle (mon-fri): Holiday – squat – PULL – press – pull

A. clean & jerk: Find 1RM (Record it – we’ll be using it to find working loads in future training)

B. AMRAP in 10 min:

10 wall balls (20/14)
5 burpees

 

 

CSPORT

A. 10 rounds for time:
5 bench press
7 burpees
9 ball slams

800m run or row

B. 10 rounds for time:
5 pullups
7 K2E
9 wall balls

800m run or row

 

double down

New Year = potential energy.   Let’s do this.

 

 

**Announcements, etc…”

  • Happy New Year!  While the “resolution” thing always seems a little empty, January does bring a sort of “fresh start” feeling to our lives.  So rather than ignore it, let’s use it as a way to refocus on and reenergize our goals.  The OPEN is just 2 months away, which means that Steven will once again have some bonus conditioning work for you.  And to mix things up, there will be a slightly new pattern to our programming, with our Strength cycles running weekdays only, each element rotating weekly with regard to the day on which it falls.  In other words, if our squat day is on Monday one week, the next week it will fall on Tuesday.  This means that Saturdays will be more of a wildcard day, allowing for more parter workouts, and more inclusive programming… a perfect combo for your “new to CrossFit” friends!

 

 

CROSSFIT

S&P cycle (mon-fri): Holiday – SQUAT – pull – press – pull

A.  back squat: find 1RM (Record it – we’ll be using it to find working loads in future training)

B. AMRAP in 12 min:

  • 6 TGUs (53/35)
  • 50 double-unders

C.  50 ab wheel reps (7 min cap)

 

 

CSPORT

5 rounds for time:

100m run

10 DB hang squat cleans

15 push ups

100m run

10 box jumps

15 KBS

100m run

10 cal row

15 push press

Happy New Year!

Jumpin’ into 2018 like…

 

 

**Announcements, etc…”

  • Hook up your friends and get a rope!  This month, you can gift your friends and family a free month of Membership, and in return we’ll hook you up with a FREE new rope as a thank you!

 

HOLIDAY SCHEDULE

  • Sat 12/23 & Sun 12/24: regular schedule
  • Christmas day: closed
  • Tuesday 12/26: late start (first class at noon)
  • Wed 12/27-Sun 12/31: reg hours
  • New Years Day: Open gym 9am-noon
  • Tuesday 1/2: reg sched

 

 

OPEN GYM

9am – noon

 

I’ve always felt like this one makes for a “nice” kick-off to the new year.

“Eva”

5 rounds for time:

  • 800m run
  • 30 KBS (70/53)
  • 30 pullups

*SCALE as needed.  Volume on this is aggressive.  I’d recommend applying a 45 min time cap and just getting as much in as you can.