Wednesday & Thursday: Octboer 29 & 30

Wednesday & Thursday: Octboer 29 & 30

-TEAM this Saturday at 1pm

-Vixens this Sunday at 9am.

-Thinking about adding a Yoga class [really yoga for CrossFitters – probably no incense…] – thoughts?

-We have a full stock of Stronger Faster Healthier Proteins…AND the latest batch of Progenex should be in tomorrow…

-Finally – thank you all for the questions on the Dec nation-wide get ripped before 2015 Challenge.

Full deets will come out next week but yes it IS true that there is $5000 cash for the winners [not $5000 in old gift cards or something].

I mean I feel like someone from our box should win…we helped Volt Larry win the $2000 prize for the WBBC Transformation Machine & now he’s crushing it in Barbell Strength Class…

But this Challenge is for EVERYONE not just WBBC…so maybe I help you win it…then maybe I get a present…who knows?

Wednesday’s Training;


A. 10 min alt EMOM;
A1. Strict Pull Ups
Fitness 3 negatives as slow as possible
Performance; 3x Strict weighted if possible
Sport; 3x Strict weighted if possible CtB

Fitness; Deadlift; 2020 tempo x3 reps
P/S: Snatch Grip Deadlift x3 reps [full deadlift]
touch & go – working up in weight

B. 3 rounds for time;
400m run
15x Deadlift [F; light P; 155-225/105-155 S; 225-315/155-205]
12x Box Jump + Step Down
F; Step Up + Step Down

MAP: 7:30am + 6:30pm – if you haven’t checked this class out before…today is a GREAT one!

A. In 8 minutes complete AMRAP of the following; then rest 4 min active & rotate – complete each station 1x

1. Row 150m + 10x DB Thrusters

2. Run 100m + 10x V-Up + 10x [S: Ring Push Ups/P: Parallete Push Ups/Hand Release Push Ups

3. 30x Double Unders/90 single unders F: + 10x KB Front Rack Lunges 5 each leg [Sport; double front rack] + 3x DB Man Makers

And coming Thursday:

Fitness Only; 6:30pm

Skill: Row 100m x3 sets
+ Double Under Instruction

WOD: “Annie”
50-40-30-20-10 reps for time
Double Unders/Single Unders
Sit Ups
Scale double unders 3-1

F/P/S: Note – 4:30pm is Firebreathers & requires a test in.

A1. Close Grip Bench Press x5
Fitness; 30×1
A2. GHD Back Extension x8-10
[weighted behind neck for P/S if needed]

B. “Annie”
50-40-30-20-10 reps for time
Double Unders
Sit Ups

Fitness; 3-1 Single unders/scale reps to 40 30 20 10