Blog Archives

140201

1/31/2014

Saturday

9&10am Uptown 8422 Burthe
10&11am Mid City 540 North Cortez
10am Downtown 1309 Magazine

Warm Up
2 rounds
200m run
10 lunging pass thrus
10 Overhead Squats 45/33

Mobility: 20 banded good mornings, then hips and shoulders

Skill: 10m Rope Work
Beginners spend 10m working on foot holds
Adv: 1-2 rope climbs EMOM for 10m

WOD: In teams of 3, 25m AMRAP:
Deadlift at 70% (cap 225/185)
Box Jump 24/20
KB Swing 24/16
DB Thruster 35/20
Burpee

Score is total reps as a team.
P1 completes 1 of each, then P2 completes 1 of each, then P3 completes 1 of each.
Then P1 completes 2 of each, P2 2, P3 2. Then P1 completes 3 of each, P2 3, P3 3. Etc.

140131

1/30/2014

Friday

Warm up:
2 rounds
Row 200m
10 jump squats
7 pullups/ring rows

Mobility

Strength/Skill:
GOAT for 10 min (options)
3 OH Squats OTM
Make up from skill earlier in week
Inversion practice (HSPU 3-5 OTM or :30 inversion hold OTM)

WOD:
Tabata This
20 min total, No rest between movementss
0:20 sec on, :10 sec off (4 mins each movement)
Row
Pull-ups
Push-up
Air Squat
Sit-ups

140130

1/29/2014

Thursday

Warm up:
2 rounds
Run 200m
10 leg swings each way
2 wall climbs

Mobility

Strength/Skill:
EMOM 10 min
3 TNG Power Clean and Jerk
heavier than Week 2 (about 60-70% of 1RM)

WOD:
5 rounds for 20 min total
3 minutes to complete a 400m Run and ME KB swings.
Run 400m. In remainder of time left in the 3 minutes, ME American KB swings 1.5/1 pood
REST 1 minute between rounds

Score is number of KB swings. Try to match same number each round.

140129

1/29/2014

Wednesday

Check mindbody for schedule!!
Morning Classes will ONLY be held UPTOWN!!! All morning classes at Downtown and Mid-city are canceled. You may sign up to come Uptown even if it is not your normal gym.

Olympic lifting is still scheduled for 830am at midcity. Please check mindbody for up to date schedule.

Warm up:
2 rounds
Bear crawl, Centipede w/pushup, Burpee broad jump

Mobility

Strength/Skill:
10 min EMOM
Even - :30 sec Box Jump 30/24
Odd - :30 sec Push Press 75-115/55-75

WOD:
8 min AMRAP
5 Wallball 20/14
5 Burpees

140128

1/28/2014

4:50am Update: Morning classes will happen as scheduled. Drive safe and see you there!

4:30pm Update: MidCity/504 will close at 7pm tonight. No Fundamentals at N Cortez St and no 7pm class. Wed AM Fundamentals is also cancelled.

6:30 pm Update: AM Downtown Classes cancelled tomorrow

Please check Mindbody for most up to date schedule. Weather is supposed to be snow/sleet/ice and if our coaches cannot get to the gym safely, we will cancel classes as necessary. We will also post canceled class times on this blog as we determine them. As of right now, ALL MORNING CLASSES ARE ON. This could change, and we will update the blog and the schedule around 5 am if there should be any change to morning classes. If you are singed up for a class, that ends up being cancelled, you should receive an email to let you know of the cancellation.

Run/Row Class..You can come in and make up homework but there will be no Endurance Class.

Tuesday

Warm up:
2 rounds
200m run
10 rollups
10 toe touch squats

Mobility

Strength/Skill:
5 sets of 10 unbroken Front Squat
Start light and build

WOD:
3 rounds
50 Double Unders (INT 25 double under attempts, BEG 5 DU attempts +100 singles),
10 DL 225/155lb

rest 2 min

750 m row 100% effort

CrossFit Kids

1/27/2014

Don't forget CrossFit Kids is held downtown every Thursday at 4:15pm and Saturday at 9:15am! The kids have loved learning new movements every week and Sophie T has even been practicing her squats while eating healthy snacks.

Starting the week of Feb. 6th, we will be charging for CrossFit Kids. A 10 class punch card for a single child will be $90, a 20 class punch card for 2 siblings will be $140. Please purchase your punchcards on Mindbody. If you have more than 2 children, please let Kelsey know and she will discuss the 3+ children rates with you. Kelsey and Aaron look forward to seeing everyone on Saturday.

Please see Coach Kelsey if there are any questions

140127

1/26/2014

Monday

Warm up:
6 x 50m Strides with 3 pushups
increase intensity each set

Mobility:
Shoulders/hips

Strength/Skill:
10 MIN EMOM
Even - 0:30s or 1-5 Wall Climb
Odd - 0:15s or 5-10 pullups

WOD:

10 min AMRAP
30 burpees
20 jump squat w/bar 45/35lb
5 pull ups

ADV: Scale up, 20 Pistols/5 CTB or MU

sunday

1/26/2014

Open Gym:
Uptown 10- 1

Row Club: I will row the homework at 11 am if you would like to join! Mp

140125

1/25/2014

Saturday

9&10am Uptown (8422 Burthe)

10am Downtown (1309 Magazine)

10&11am Mid City (540 North Cortez)

Warm Up

2 rounds

Run 200m/Row 250m

10 lunging pass thrus

10 GMs

10 thrusters 45/33

Shoulder and Front Rack Mobility

WOD: Teams of 2 complete the following for time:

While A runs 400m, B completes AMRAP:

1: 7 wall balls 20/14, 7 burpees

2: 7 deadlifts 175/103, 7 box jumps 24/20

3: 7 hang power cleans 125/83, 7 burpees

4: 7 overhead squats 75/53, 7 box jumps 24/20

5: burpee box jumps

(Partner A runs while Partner B does AMRAP #1, then Partner B runs while A does AMRAP #1. Then Partner A runs while B does #2, then Partner B runs while

140124

1/23/2014

FRIDAY

530 AND 630AM CANCELLED UPTOWN! THERE IS NO POWER. COME TO THE DOWNTOWN LOCATION(1309 MAGAZINE STREET) OR THE MIDCITY LOCATION (540 NORTH CORTEZ) FOR 530AM AND 630AM CLASSES!

Warm up:
Run 400
30 Roll ups (10 each way: right, left, middle)

Mobility

Strength/Skill:
A. Strict/Kipping HSPU or Pushup cluster: 2 rounds of 5,4,3,2,1 with a 20 sec rest between sets
3 minute rest after the first round
(may use box or bands around hips for Strict Pushups)
THEN:
B. 10 min EMOM
2 Burpee pull-ups/Burpee CTB (ADV)
BEG - 2 sets of 1 burpee + 2 kipping swings.
(If ADV can do Muscle ups, then 2 burpee muscle ups on the minute)

WOD:
6 min AMRAP
10 Toes to Bar (sub rollups)
10 Push ups