Weekender

10 | 10 | 10 | 8

 

 

Stuff you’ll prob want to know…

  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule
  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup

 

 

CROSSFIT

S&P Cycle: squat – press – acs – pull – OFF

4 rounds for time:

35-25-15-5 hang squat cleans (95/65)
35-25-15-5 pullups
35-25-15-5 burpees

 

 

CSPORT

A. 100 hang squat clean thrusters for time
*at the start and every min, complete 3 burpees
*10 min cap

B. 4 rounds:
21 curl series (7s)
:30 “gun hold”
:60 plank

C. 4 rounds:
200m run
15 KBS
200m row
25 sit ups

Bear down

Air bikes?

 

 

Stuff you’ll prob want to know…

  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule
  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 5-5-5+ (65-75-85%)

B. 5 rounds for time:

10 KBS (70/53)
10 box jumps (24/20)
40yds bear crawl

C. hollow rock: 10s on / 20s off x 8 sets

 

 

CSPORT

A. 21-15-9
bench press
lunges per leg

400m run

B. 21-15-9
KBS
Push ups

400m run

C. 21-15-9
Burpees
box jumps

400m run

D. 21-15-9
GHD situps
cal row

400m run

Rhiannon

Chicken dance?

 

 

Stuff you’ll prob want to know…

  • Thanksgiving Schedule: 
    • Wed: reg schedule
    • Thanksgiving: closed
    • Friday: Open gym 8am to noon
    • Saturday: reg schedule
  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. EMOM for 18 min

min 1: handstand practice
min 2: L-sit
min 3: forward roll

B. “Rhiannon” 10 min max double-unders

 

 

CSPORT

A. Alt. Tabata x 4 rounds
Level changes
Ab wheels
Bicycle sit ups

B. For time
100 lunges
90 air squats
800m run or row
70 push ups
60 cal bike
50 Pull ups
400m run or row
30 burpees
20 knees 2 elbow
100m overhead carry

Power toes

Battle tested!

 

 

Stuff you’ll prob want to know…

  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup

 

 

CROSSFIT

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 5-5-5+ (65-75-85%)

B. 30-20-10 rep rounds for time
toes to bar
power snatch (95/65)

 

 

 

CSPORT

A. AMRAP in 10 min
30 reps battle rope wave- any style
20 KBS
1 Lap Farmer’s carry

B. AMRAP in 10 min
200m run
25 sit ups
10 ab wheels

C. AMRAP in 10 min
200m row
10 push ups
10 dips

D. AMRAP in 10 min
10 cal bike
10 thrusters
1 min plank

stronger is as stronger does

That Cali weather coming in clutch this fall.  (yeah I know, we need the rain…)

 

Stuff you’ll prob want to know…

  • New Strength Cycle: Today marks the start of a new strength cycle.  We will carry this through the end of the year at a minimum, reassess at that point, and possibly keep it going into 2020.  Our focus will be on powerlifting (squat, press, deadlift) during our strength sessions, but we will continue to get exposure to the Oly lifts during metcons, and the occasional EMOM.  Don’t worry, your Oly lifts will benefit in the long run, and you can always hit our Barbell class with Coach Ian for a little extra work in that department.  Remember, consistency over everything! #justshowup

 

 

CROSSFIT

S&P Cycle: SQUAT – press – acs – pull – off

A. Back squat: warmup, then 5-5-5+ (65-75-85%)

*5+ set is an AMRAP

B. 2 rounds for time:
1k row or 800m run (do each once, in either order)
30 OH plate lunges (45/25)
3 min UB plank hold (8 burpee penalty for each break)

 

 

CSPORT

A. As a warm up AMRAP in 5 min
10 halo each way
:30 side plank each side
5 boot strap squats

B. Strength cycle:
4 sets:
10 RDL
10 Seated overhead press
*record weights, this is week 1 of 4

C. 30-20-10
Wall balls
Cal bike
Burpees
400m run each round

Angie

#squad

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – pull -OFF

“Angie”

For time
100 pullups
100 pushups
100 situps
100 squats

 

 

CSPORT

A. 5 rounds:
10 bench press
10 push ups
250m row

B. 5 rounds:
12 weighted lunges 6/leg
12 thrusters
12 cal bike

C. 3 rounds:
1 min plank
25 sit ups
400m run

2 fast

9am crew throwin down!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

S&P Cycle: squat – press – acs – PULL – off

A. deadlift: 1RM – set your baseline!

B. 2 rounds for time:
45 burpees
35 power cleans (135/95)
25 toes to bar

 

 

CSPORT

A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists

A. :40 at each x 4 rounds (8 min total)
KBDL high pull
Goblet squats
Plank

B. :40 at each x 4 rounds (8 min total)
Weighted sit ups
Jump rope
Curl to press

C. 3 rounds:
30 cals bike or rower
30 box jumps
30 pull ups

Scout team

Pullups after dark.

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

S&P Cycle: squat – press – ACS – pull – off

A. 10 rds for time
6 HSPUs
12 walking lunges
24 DUs (use your Scout rope if available)

B. 3 sets
15 ext band rotation ea side
30s battle rope outside circles
16 SL biceps curls @ 3031 (8 on each foot)

 

 

CSPORT

A. Ab circuit
Alt. TABATA x 5 rounds
Flutter kicks
Pike up on rower
Russian Twists

B. For time:
Block run
50 wall balls
50 box jumps
50 Body rows/pull ups
800m run
50 KBS
50 no push up burpees
50 cal bike
Block Run

chest day

Little lifting throwback.

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

1RM week!

S&P Cycle: squat – PRESS – acs – pull – off

A. bench press: 1RM – set your baseline!

B. 3 rounds for time:

30 pullups
40 cal row or assault bike
50 air squats

 

 

CSPORT

A. 80/60 cal bike or row
*at the start and every 2 min, complete 7 burpees
*10 min cap

B. 30 min running clock
each of the triplets is a 10 min AMRAP
begin each triplet with 400m run buy in
no rest between triplets

10 Push ups
10 lunges per leg
:45 plank

10 weighted squats
10 weighted step ups
10 push press

25 sit ups
10 SA row each side
10 back ext

Load up

The showdown!

 

 

Stuff you’ll prob want to know…

  • After the OPEN:  We did it!  We made it through the Open… and some of us actually did the workouts!  …aaaand some of us did some of the workouts?   But nevertheless, it’s back to business as usual with the programming, sorta… starting tomorrow we are beginning a new fall strength cycle.  And we will use this week to test 1RM as a baseline, so try to get in here and get that done!

 

 

CROSSFIT

1RM week!

S&P Cycle: SQUAT – press – acs – pull – off

A. back squat: 1RM

*we will use this number as your baseline for the next 6 weeks

B. 4 rounds, each for time:

20 GHD situps
400m run
15 burpees
*rest 2 min

 

 

CSPORT

A. Against 10 min clock
complete as many reps of:
Burpees: 15, 12, 9, 6, 3
Goblet sq 15, 12, 9, 6, 3
Run 100m every round
*if you finish in under 10 min, you get extra rest!

B. Against 10 min clock
complete as many reps of:
KB high pull 15, 12, 9, 6, 3
ab wheels 15, 12, 9, 6, 3
Row 150m each round

C. AMRAP in 20 min
block run buy in
+
AMRAP w time remaining:
10 bench press
15 side bends each side
20 KBS
30 sit ups
40 Lunges, 20 per leg