Monday

Food for Thought:
Motivation Monday
Carbs can be cool! Carbohydrates play an important role in our key bodily functions including brain function, nutrient absorption, and recovery.

Warm Up:
400m Run
+ 10 Pass Throughs
5 Yoga Push-ups
1 Wall Walk with :10 Nose and Toes

Strength/Skill:
Push Press + Push Jerk Complex (2+1) x 5

WOD:
400m Run
20 Strict HSPU
400m Run
20 Kipping HSPU
400m Run
20 Push Press (115/75)
*15 min Cap

Cool Down:
2:00 Prayer PNF
10 Side Lying Windmills

Saturday

Food for Thought:
Ice Breaker Saturday
What was the last book, article, or podcast you read/listed to related to health?

Warm Up:
Tabata Jump Rope
+ 10 Pass Throughs
10 90/90 Scorpions
10 Quad Thoracic Rotations

Strength/Skill:
Power Snatch + Overhead Squat + Squat Snatch (1+1+1) x 6

WOD:
3 Rounds:
10 OHS (135/95)
50 Double Unders
*7 min Cap

Cool Down:
4:00 Soft Tissue Work (foot and lower leg)

Friday

Warm Up:
400m Run
+ 10 Reverse Lunge with Diagonal Stretch
10 Yoga Push-ups
10 Steps/direction of Lateral Moving Plank

Strength/Skill:
Floor Press
6-8 Reps x 4 Sets

WOD:
12 min AMRAP:
200m Run
50' Dumbbell Walking Lunge (2 dumbbells racked)
12 Double Dumbbell Shoulder to OH (50/35)

Cool Down:
2:00 Band Distracted Couch Stretch
2:00 Foam Roll Quads

Thursday

Warm Up:
4:00 Row Drills
+ 10 Leg Swings
:20 Dead Hang

Strength/Skill:
3 Sets:
10 90/90 Hip Switches
:30 Lizard Pose/side

WOD:
Row Intervals
5 Rounds (25:00 Clock):
Row :50/Rest :10,
Row :40/Rest :20
Row :30/Rest :30
Row :20/Rest :40
Row :10/Rest :50

Cool Down:
2:00 Soft Tissue Forearm
2:00 Frog Pose

Wednesday

Warm Up:
Tabata Jump Rope
+ 10 Toe Touch Squats
10 Side Lying Windmill
10 Quad Scap Push-ups

Strength/Skill:
Back Squat
10 Reps x 3 Sets @ 70% of 1RM

WOD:
15 min AMRAP:
20 Push-ups
50 Air Squats

Cool Down:
2:00 Couch Stretch
90/90 Pec Stretch

Tuesday

Warm Up:
400m Run
+ 10 Shoulder Extension Pulls
5/5 Scap Pull-ups + Kipping Swings
5 Barbell Strict Press with :10 Hold on Last Rep

Strength/Skill:
Strict Press
5-5-5-5-5+ (build in load and AMRAP last set)
*12 min Cap

WOD:
30 Muscle Ups for Time/50 Burpee Pull-ups

Cool Down:
Soft Tissue Work in the Shoulder, Trap, Pec, Upper Back 4-6 min

Monday

Warm Up:
Coach Led Dynamic Oly Warm Up

Strength/Skill:
Build to a heavy Snatch (power or squat)

WOD:
"Randy"
For Time:
​75 Power Snatch (75/55)

Cool Down:
2:00 Banded Diagonal Pec Stretch
2:00 Pigeon Pose

Saturday

Food for Thought:
Icebreaker Saturday
What fats do you use to cook with?

Warm Up:
7 min:
3:00 Row, get on and off the rower at minute 1 and 2 to practice fast transition
+ 10 Leg Swings
10 Cat/Cows
5/5 scap Pull-ups/Kipping Swings

Strength/Skill:
2 Sets:
1:00 Couch/side
1:00 Pigeon side

WOD:
Open Workout
20 min AMRAP:
14/12 cal Row
10 Dumbbell Hang Clean and Jerk (50/35), must be 5 in a row
8 Toes to Bar

Cool Down:
2:00 Lax Ball in Trap
10-15 Prone Press-ups

2021 Goal Post!

We love to set goals (check on your 2020 goals)  Please comment to this post with a goal for 2021 and update us on what happened with your 2020 goal!

Whether you're hoping to gain a new skill, PR a lift or workout time, or just become more consistent with coming to the gym, let us know so we can help.  Feel free to ask any of the coaches for help with goal-setting.  Please note, your goal must be a SMART goal as outlined below!

Acceptable Goal examples:
"complete 200 workouts in 2021"
"deadlift 300 lbs by July 2021"
"complete all workouts in the 2021 CrossFit Open"

Unacceptable Goal: "come to the gym more often" - this does not work because it is not specific or measurable.  You could say come to the gym 2 times a week for 6 months, and it would work!

Each day you have not commented with your goals, your penalty is as follows:

Monday 1/11 - No Goal = 10 burpees
Tuesday 1/12 - No Goal = 20 burpees
Wednesday 1/13 - No Goal = 30 burpees
Thursday 1/14 - No Goal = 40 burpees
Friday 1/15 - No Goal = 50 burpees

Unless your goal is to do 150 burpees next week, post a goal!  It does not have to be crazy, it just has to be something!

Friday

Food for Thought:
Eye on the Prize Friday
A thumb nail size serving of pure fats and oils and a thumb size of fat rich foods (dressings, creams, etc.) is a good measure for serving size.

Warm Up:
7 min:
6 Rounds of Tabata Double Unders
10 Reverse Lunges with a Twist
10 Yoga Push-ups
5/5 Wall Squats

Strength/Skill:
Split Jerk Max 

WOD:
"Karen"
For Time:
150 Wall Balls
*10 min Cap

Cool Down:
3:00 Foam Roll Quads
2 x 5 Thoracic Rotations/side