We can be heroes

The laser focus of a Nick Seewer.

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!
  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. snatch: 1.1.1 x 5; rest 3 min

B. Hero WOD “Marco”

3 rounds for time:
21 pullups
15 HSPUs
9 thrusters (135/95)

 

 

 

CSPORT

A. “Helton” HERO WOD
800 meter Run
30 Dumbbell Squat Cleans
30 Burpees

B. Ab Circuit, coach’s choice

 

 

Quote of the Day

“It always seems impossible, until it’s done.” – Nelson Mandela

Hot Gates

Dubs for daaaayzzz…

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!
  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. 3-5 strict dips EMOM for 10 min (add weight or scale as needed); then, on the 11th minute, max reps kipping ring dips in 1 minute.

B. 4 rounds, each for time:
15 cal AB
15 T2B
15 hang squat snatch (95/65)
*rest 3 min bt rounds

 

 

 

CSPORT

Final week of strength cycle and time trials!
A. 4 sets:
5 heavy bench press
10 RDL

B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run

C. 40-30-20-10
Cals
Weighted sit ups
Air Squats
HR Push ups

 

Quote of the Day

“It always seems impossible, until it’s done.” – Nelson Mandela

Well traveled

Tiffany getting us ready for our cleans today!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! It’s July, which means an unreasonable amount of hero workouts are headed your way for the next few weeks!  Good Luck!
  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. clean & jerk: 1.1.1 x 5 sets (65-85%) ; rest 3 min

B. 3-5 strict pullups EMOM for 10 min (add weight or scale as needed), then in the 11th minute, perform 1 attempt at max reps kipping pullups (no butterfly)

C.  For time:

  • 200 double unders
  • 1k row
  • 800m run

 

 

 

CSPORT

A. 100 squats for time
*at the start, and every min complete 20 jump rope
*10 min cap

B. 3 rounds:
10 ab wheels
15 K2E
400m run

C. 3 rounds:
10 box jumps
15 push press
400m row

D. 10-1
Push ups
lunges per leg

 

 

Quote of the Day

“The successful man is the average man with laser-like focus.” – Bruce Lee

Middle children

6am face off!

 

 

STUFF TO KNOW ABOUT…

  • HERO MONTH! July 4th will kick off our annual “hero month”, a “HERO” workout every day until August!  Get ready to work!
  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. snatch balance: to a heavy single

B. 40-30-20-10 rep rounds for time:

back squats (115/85)
pushups
box jumps (24/20)
situps (24/20)

 

 

CSPORT

A. AMRAP in 10 min
10 bench press
10 kneeling SA arnold press per arm
15 sit ups

B. AMRAP in 10 min
10 KBS
10 box jumps
10 cal row

C. AMRAP in 10 min
200m run
10 burpees
1 min plank

D. AMRAP in 10 min
10 Thrusters
10 body rows
10 cal bike

 

 

 

Quote of the Day

“I have no special talent.  I am just passionately curious.” – Einstein

Pace race

Beeee our guest, be our guest…

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

40 min @ ~ 75%:

300m row
7 power clean (65%)
14 T2B
400m run
7 shoulder to overhead (same as power clean)
14 GHD situps
15 cal assault bike
7 burpee box jumps
14 deadlifts (same as power clean)

 

 

 

CSPORT

A. AMRAP in 18 min:
5 Pull ups
10 Bench press
15 sit ups
400m run or row

B. AMRAP in 18 min:
5 ab wheels
10 box jumps
15 wall balls
400m run or row

C. AMRAP in 6 min
1, 2, 3, 4, 5, 6, 7, 8..
Jack knife
Push ups

 

 

Quote of the Day

“All that we are is the result of what we have thought.” – Buddha

squat city

Alexis hitting that squat depth!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. snatch: 3(60%)-3(65%)-3(70%)-3(75%)-3(80%);  rest 3 min

B. AMRAP in 15 min:

200m run
15 KBS (53/35)
15 OH-front-back squats (115/85, all from the floor)

*round 1 do OHS, round 2 front squats, round 3 back squats, round 4 OHS again, etc… and continue to cycle through this pattern until time is up.

 

 

 

CSPORT

A. Every 3 min, complete 1 round of:
250m row
10 thrusters
x 3 sets

B. Every 3 min, complete 1 round of:
500m c2 bike, or .3 air bike
15 weighted sit ups
x 3 sets

C. AMRAP in 12 min
10 curls
10 box jumps
10 Russian twists each side
*at the start, and every 4 min, 75 jump rope

D. AMRAP in 12 min
10 goblet squats
10 KBS
10 HRPU
*at the start, and every 4 min, run 100m

 

Quote of the day

“You have to expect things of yourself before you can do them.”  – MJ

Oldie but goodie

Darcie getting ready for Stranger Things… get it… because she’s um, you know, upside… down.

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. bench press: 3-3-3-3-AMRAP @ 70% of heaviest triple

B. 3 rounds, each for time:

  • 30 pullups
  • 30 burpees

*rest 3 min bt rounds

 

 

 

CSPORT

A. 21-15-9
Seated OH press
Weighted lunges per leg
50 DUs each round

400m run

B. 21-15-9
Cal air bike
K2E
1 min plank each round

400m run

C. 21-15-9
SA DB row each arm
GHD sit ups
1 farmer’s carry lap each round

400m run

D. 21-15-9
Burpees
Air squats
:30 deadhang each round

 

 

Quote of the day

“You have to expect things of yourself before you can do them.”  – MJ

Doubley dead

Brian in his element… just pushin sh#t!

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. TnG Pwr clean: 5-5-5-5-5; rest 3 min

B. 25 rounds for time:
25-24-23… down to 1, UB double-unders
1 deadlift (345/215)

 

 

CSPORT

C-sport strength cycle & time trial combo! week 3 of 4
A. 4 sets:
5 heavy bench press
10 RDL

B. Time Trial
Choose one, whichever you choose, you will retest each week
1k row
2k bike
800m run

C. 3 rounds:
10 burpees
20 wall balls
400m run

D. 3 rounds:
10 ab wheels
15 side bends each side
400m row

 

 

Quote of the day

“You have to expect things of yourself before you can do them.”  – MJ

Seeing triple

Mike B. crushing some morning T2B.

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. 5 rounds for time:

10 back squats (55-60% of 1RM, from the rack)
250m row
1 min plank hold

B. 3 rounds not for time:

10 push press/jerk (same as BS weight)
15 ring dips
25 GHD situps

 

 

CSPORT

A. :40 on/ :20 off x 4 rounds
Battle rope
Curl to press
DB front squats
Plank

B. For time:

—Block run
50 sit ups
50 HR push ups
50 lunges per leg
50 cals
—Block run
25 sit ups
25 HR push ups
25 lunges per leg
25 cals

 

 

Quote of the day

“The harder the battle, the sweeter the victory.”  – Les Brown

Climbing gym

See you at the race track.

 

 

STUFF TO KNOW ABOUT…

  • FOURTH OF JULY SCHEDULE:  
    • Wed July 3rd – reg schedule
    • Thursday July 4th – closed
    • Friday July 5th – Open Gym only 9am – noon
    • Saturday and beyond – back to reg schedule!
  • FUNDAMENTALS PROGRAM CHANGE Trying to get your friend or family in here to get started?  Well, we have a new procedure for this!  Going forward, we will no longer be holding our weekly Fundamentals Class.  Instead, we are opting for a more personal and focused approach – all new members who are also new to CrossFit will first need to complete 2 Private Fundamentals sessions with a coach.  This will allow people to complete Fundamentals around their schedules and allow the coaches to customize the Fundamentals curriculum to each person’s skills and abilities. So if you have a friend who’d like to start, simply connect us over email and we will take it from there!

 

 

CROSSFIT

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

A. 15 min skill practice of choice (dubs, rope climbs, MUs, kipping, etc)

B. 3 rounds for time:

800m run
30 box jumps (24/20)
12 wall climbs

 

 

CSPORT

A. AMRAP in 12 min
KBS: 3, 6, 9, 12, 15…
Goblet squat: 3, 6, 9, 12, 15…
Burpees: 3, 6, 9, 12,15…
100m run each round

B. AMRAP in 12 min
K2E: 3, 6, 9, 12, 15…
Push ups: 3, 6, 9, 12,15 …
Wtd situps 3, 6, 9, 12, 15….
100m run each round

C. 30-20-10
Cal bike
box jumps

D. 30-20-10
Cal row
:90 plank each round

 

 

Quote of the day

“It’s hard to beat a person who never gives up.”  – Babe Ruth