Battle cry!

16.2 is here!  If you experienced our first Friday Night Lights last week, then you should be pretty excited right now!

Last week’s energy was amazing and we all had such a great time together!  This week is set to keep the fun right on rolling and I can hardly wait!

Tonight comes week 2 with our Luau themed FNL starting at 5:30pm.  This week’s WOD is much more forgiving of space and equipment, so everybody is indoors!

With a much shorter time domain, there will be even MORE opportunities to cheer for your fellow athletes and enjoy each other’s company and support.

Our sponsor this week is PROGENEX.  We will have a rep out to offer samples of their protein for all of you after the WOD.  PROGENEX offers a huge line of athletic supplements from krill oil, to pre-workout, to night time recovery, and of course their very popular recovery protein.

For our special offer during 16.2, PROGENEX and CFHV have partnered up for a huge deal for you all…

Bags of their recovery protein (the stuff we sell in the lobby and tons of you are already using) are normally $64.95, but starting today through this Monday @ 5pm, we are offering 2 BAGS FOR JUST $100!

We have lots of stock in, but even if we sell out, as long as you place your order by Monday @ 5pm (same time your scores for 16.2 are due to be in) we’ll honor the special price.

ALSO…for our TOP MALE & FEMALE athletes in both RX & SCALED divisions, we will have a special PROGENEX prize pack!

Let’s get pumped for 16.2 and I’ll see you all tonight!

Weekend schedule during the Open (next 4 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.2:

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

MASTERS (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

SCALED MASTERS (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

 

 

 
16.2 is here!  If you experienced our first Friday Night Lights last week, then you should be pretty excited right now!

Last week’s energy was amazing and we all had such a great time together!  This week is set to keep the fun right on rolling and I can hardly wait!

Tonight comes week 2 with our Luau themed FNL starting at 5:30pm.  This week’s WOD is much more forgiving of space and equipment, so everybody is indoors!

With a much shorter time domain, there will be even MORE opportunities to cheer for your fellow athletes and enjoy each other’s company and support.

Our sponsor this week is PROGENEX.  We will have a rep out to offer samples of their protein for all of you after the WOD.  PROGENEX offers a huge line of athletic supplements from krill oil, to pre-workout, to night time recovery, and of course their very popular recovery protein.

For our special offer during 16.2, PROGENEX and CFHV have partnered up for a huge deal for you all…

Bags of their recovery protein (the stuff we sell in the lobby and tons of you are already using) are normally $64.95, but starting today through this Monday @ 5pm, we are offering 2 BAGS FOR JUST $100!

We have lots of stock in, but even if we sell out, as long as you place your order by Monday @ 5pm (same time your scores for 16.2 are due to be in) we’ll honor the special price.

ALSO…for our TOP MALE & FEMALE athletes in both RX & SCALED divisions, we will have a special PROGENEX prize pack!

Let’s get pumped for 16.2 and I’ll see you all tonight!

Weekend schedule during the Open (next 4 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.2:

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

MASTERS (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

SCALED MASTERS (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

 

 

 
You guys Friday Night Lights 16.3 was awesome!  Not just because it was 80’s night either (although it didn’t hurt).

Among all the awesome fashion and hairstyles, we also had some amazingly valiant efforts in bar muscle-ups!

Kudos to all of our athletes that got their FIRST bar muscle-ups (Anne, Javier, Oscar, Eddie…if I’m missing anyone shout it out in comments!)  Also congrats to the rest of you who gave a solid effort and fought the good fight!

I think we all can agree that Stella brought quite the round of excitement to our Friday!  If you missed it, check out Chris Van Loon’s 16.3 pictures on Facebook.  He’s been shooting every week and capturing many of you in all of your glory as you put yourselves to the test!

With 3 weeks down and only 2 weeks to go, I couldn’t be more excited to finish strong!

We’ve had consistent attendance each FNL, and it’s all leading up to our big blow out BBQ for 16.5 where we celebrate the end of the Open, and a new beginning for our very own Katie & Chad.  It will be a night to remember!

Missed out on the pre-WOD?  There’s still plenty in the fridge for you all to enjoy all week long.  Help yourself…but maybe water it down a bit.  It’s STRONG!

Our theme for this FNL is SUPERHEROS, so start planning your heroic ensembles now!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

DOUBLE UNDER PRACTICE

Tabata style warmup :20/:10 alt movements:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“.” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. Work in pairs. Self Time. Work weight across for whole set, but go up in weight for each round. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE – 14 MIN COUNTDOWN CLOCK:

50 CAL ROW
40 PULL UPS
30 BURPEES
20 MUSCLE UPS

Fusion (6:30pm):

Group Warmup & Mobility

10 MIN AMRAP:

100 M RUN
10 BURPEES
100 M RUN
10 SIT UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN BIKE
10 BOX JUMP/ STEP UPS
1 MIN BIKE
10 PUSH UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN ROW
10 ALT. LUNGES
1 MIN ROW
10 AIR SQUATS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: “SALLY”:

Perform Air Squats “UP” and “DOWN” to the song “FLOWER” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “up”.

CASH OUT: 100 SIT UPS


Tuesday’s Training:

Group Warmup & Mobility – 8 MIN

1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

Strength, Technique & Development: Glute Bridges / Hip Thrusts

4 SETS:
A1: Barbell Glute Bridge (or Hip Thrust) @ 10X2; 6-8 Reps; rest 30 sec
A2: Deadlift @same weight as A1 x 6-8 Reps; rest 60 sec

WOD: PUSHY ANNIE:

50 DOUBLE UNDERS
50 SIT UPS
10 PUSH UPS
40 DOUBLE UNDERS
40 SIT UPS
10 PUSH UPS
30 DOUBLE UNDERS
30 SIT UPS
10 PUSH UPS
20 DOUBLE UNDERS
20 SIT UPS
10 PUSH UPS
10 DOUBLE UNDERS
10 SIT UPS
10 PUSH UPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: THE AIR SQUAT:
PRACTICE: TABATA AIR SQUATS – :20 ON/ :10 OFF x 4 SETS (only 2 min)

B: THE SQUAT – AS APPLIED TO BARBELLS:
3 SETS:
B1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
B2: Back Squats @ same weight as B1; 10 UNBROKEN REPS; rest 60 sec

C: THE SQUAT – AS APPLIED TO A WOD:

21-15-9

WALL BALL SHOTS
BURPEES


16.2 is here!  If you experienced our first Friday Night Lights last week, then you should be pretty excited right now!

Last week’s energy was amazing and we all had such a great time together!  This week is set to keep the fun right on rolling and I can hardly wait!

Tonight comes week 2 with our Luau themed FNL starting at 5:30pm.  This week’s WOD is much more forgiving of space and equipment, so everybody is indoors!

With a much shorter time domain, there will be even MORE opportunities to cheer for your fellow athletes and enjoy each other’s company and support.

Our sponsor this week is PROGENEX.  We will have a rep out to offer samples of their protein for all of you after the WOD.  PROGENEX offers a huge line of athletic supplements from krill oil, to pre-workout, to night time recovery, and of course their very popular recovery protein.

For our special offer during 16.2, PROGENEX and CFHV have partnered up for a huge deal for you all…

Bags of their recovery protein (the stuff we sell in the lobby and tons of you are already using) are normally $64.95, but starting today through this Monday @ 5pm, we are offering 2 BAGS FOR JUST $100!

We have lots of stock in, but even if we sell out, as long as you place your order by Monday @ 5pm (same time your scores for 16.2 are due to be in) we’ll honor the special price.

ALSO…for our TOP MALE & FEMALE athletes in both RX & SCALED divisions, we will have a special PROGENEX prize pack!

Let’s get pumped for 16.2 and I’ll see you all tonight!

Weekend schedule during the Open (next 4 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.2:

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

MASTERS (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

SCALED MASTERS (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

 

 

 
You guys Friday Night Lights 16.3 was awesome!  Not just because it was 80’s night either (although it didn’t hurt).

Among all the awesome fashion and hairstyles, we also had some amazingly valiant efforts in bar muscle-ups!

Kudos to all of our athletes that got their FIRST bar muscle-ups (Anne, Javier, Oscar, Eddie…if I’m missing anyone shout it out in comments!)  Also congrats to the rest of you who gave a solid effort and fought the good fight!

I think we all can agree that Stella brought quite the round of excitement to our Friday!  If you missed it, check out Chris Van Loon’s 16.3 pictures on Facebook.  He’s been shooting every week and capturing many of you in all of your glory as you put yourselves to the test!

With 3 weeks down and only 2 weeks to go, I couldn’t be more excited to finish strong!

We’ve had consistent attendance each FNL, and it’s all leading up to our big blow out BBQ for 16.5 where we celebrate the end of the Open, and a new beginning for our very own Katie & Chad.  It will be a night to remember!

Missed out on the pre-WOD?  There’s still plenty in the fridge for you all to enjoy all week long.  Help yourself…but maybe water it down a bit.  It’s STRONG!

Our theme for this FNL is SUPERHEROS, so start planning your heroic ensembles now!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

DOUBLE UNDER PRACTICE

Tabata style warmup :20/:10 alt movements:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“.” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. Work in pairs. Self Time. Work weight across for whole set, but go up in weight for each round. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE – 14 MIN COUNTDOWN CLOCK:

50 CAL ROW
40 PULL UPS
30 BURPEES
20 MUSCLE UPS

Fusion (6:30pm):

Group Warmup & Mobility

10 MIN AMRAP:

100 M RUN
10 BURPEES
100 M RUN
10 SIT UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN BIKE
10 BOX JUMP/ STEP UPS
1 MIN BIKE
10 PUSH UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN ROW
10 ALT. LUNGES
1 MIN ROW
10 AIR SQUATS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: “SALLY”:

Perform Air Squats “UP” and “DOWN” to the song “FLOWER” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “up”.

CASH OUT: 100 SIT UPS


Tuesday’s Training:

Group Warmup & Mobility – 8 MIN

1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

Strength, Technique & Development: Glute Bridges / Hip Thrusts

4 SETS:
A1: Barbell Glute Bridge (or Hip Thrust) @ 10X2; 6-8 Reps; rest 30 sec
A2: Deadlift @same weight as A1 x 6-8 Reps; rest 60 sec

WOD: PUSHY ANNIE:

50 DOUBLE UNDERS
50 SIT UPS
10 PUSH UPS
40 DOUBLE UNDERS
40 SIT UPS
10 PUSH UPS
30 DOUBLE UNDERS
30 SIT UPS
10 PUSH UPS
20 DOUBLE UNDERS
20 SIT UPS
10 PUSH UPS
10 DOUBLE UNDERS
10 SIT UPS
10 PUSH UPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: THE AIR SQUAT:
PRACTICE: TABATA AIR SQUATS – :20 ON/ :10 OFF x 4 SETS (only 2 min)

B: THE SQUAT – AS APPLIED TO BARBELLS:
3 SETS:
B1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
B2: Back Squats @ same weight as B1; 10 UNBROKEN REPS; rest 60 sec

C: THE SQUAT – AS APPLIED TO A WOD:

21-15-9

WALL BALL SHOTS
BURPEES


Coming up this Friday for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

Many of you already devour these things at a frenzied pace.  They’re the bars we carry in the pro-shop in the lobby that have literally all of their ingredients listed on the front of the label.

All real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

cfhv_rto_banner rxbar

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Our other announcement today is to remind you that THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!

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Wednesday’s Training:

CrossFit:

Group Warmup & Mobility


15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Lateral Walks (10 steps each direction)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Squats (15 Reps)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Frogger – Broad Jumps (Plank to Bottom of Squat + Broad Jump) – 10 M
15 SEC Easy Assault Bike + 15 SEC HARD effort
Walking Lunges x 20 M

90/90 Stretch (60 sec) + Pigeon Stretch (60 Sec) x Each side

Strength, Technique & Development: Unilateral Leg Strength:

3 SETS: Coach to count tempo in unison
A1: Barbell Reverse Lunges from Deficit @ 30X1; 8 reps total alt.; rest 30 sec
A2: Lateral Russian Step Ups OR Pistols x 8 Reps each leg; rest 60 sec

WOD: AMRAP LADDER – 7 MINUTES:
3/3; 6/6; 9/9; 12/12; 15/15…etc.

Thrusters (#95/65)
C2B

Fusion (6:30pm):

Group Warmup & Mobility

CHIPPER- 30 MIN AMRAP:

100 SINGLE JUMPS or DUBS
80 M SHUTTLE RUN (8 x 10 M SHUTTLE RUN)
60 CAL ROW
400 M RUN
20 BURPEES
40 SIT UPS
60 WALKING LUNGES (total steps)
80 WALL BALL SHOTS
100 SINGLE JUMPS or DUBS

momWOD:

Group Warmup & Mobility

Barbell – Technique – Learning the OH Receiving position and the OH Squat

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 5

C: OVERHEAD SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

A: Locomotion – 2 SETS (6 MIN CAP):
10 M BEAR CRAWL
10 M INCH WORM
20 M SINGLE ARM KB WAITER’S CARRY (EACH ARM)
10 x ALT. SINGLE ARM BEAR TO BRIDGE
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Skill: Turkish Get Up – Review & Accumulate
Allow 5 MINUTES to practice and accumulate AMRAP. Build up weight.
* Starfish & Rack KB
* Same Foot, Same Arm – Pack Shoulder
* Forearm. Hand. Hip Bridge.
* Sweep to Knee. Lunge to Stand.
* Reverse on way back.

C: KB Conditioning (25 MIN):

IN 3 MINUTES:
20 SEC 100% EFFORT AIR ASSAULT
+
10 BOX JUMP OVERS
+
AMRAP** RUSSIAN KB SWINGS (in time remaining)

REST 2 MINUTES
x 5 SETS

** Each set, the AMRAP KB Movement will change

Set 1 – Russian KB Swings
Set 2 – Single Arm KB Push Press (switch arms every 5 reps)
Set 3 – Russian KB Swings
Set 4 – Single Arm KB Snatch or Swing (switch arms every 5 reps)
Set 5 – Russian KB Swings

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed):
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL:
1: Strict BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB Push Press x 3 Reps – EMOM 6 MINUTES

C: THE PRESS* – AS APPLIED TO WOD:
14 MIN AMRAP:

8 RING ROWS
16 DB PUSH PRESS*
8 PUSH UPS / ROLL UPS
16 BOX JUMPS / STEP UPS

 
16.2 is here!  If you experienced our first Friday Night Lights last week, then you should be pretty excited right now!

Last week’s energy was amazing and we all had such a great time together!  This week is set to keep the fun right on rolling and I can hardly wait!

Tonight comes week 2 with our Luau themed FNL starting at 5:30pm.  This week’s WOD is much more forgiving of space and equipment, so everybody is indoors!

With a much shorter time domain, there will be even MORE opportunities to cheer for your fellow athletes and enjoy each other’s company and support.

Our sponsor this week is PROGENEX.  We will have a rep out to offer samples of their protein for all of you after the WOD.  PROGENEX offers a huge line of athletic supplements from krill oil, to pre-workout, to night time recovery, and of course their very popular recovery protein.

For our special offer during 16.2, PROGENEX and CFHV have partnered up for a huge deal for you all…

Bags of their recovery protein (the stuff we sell in the lobby and tons of you are already using) are normally $64.95, but starting today through this Monday @ 5pm, we are offering 2 BAGS FOR JUST $100!

We have lots of stock in, but even if we sell out, as long as you place your order by Monday @ 5pm (same time your scores for 16.2 are due to be in) we’ll honor the special price.

ALSO…for our TOP MALE & FEMALE athletes in both RX & SCALED divisions, we will have a special PROGENEX prize pack!

Let’s get pumped for 16.2 and I’ll see you all tonight!

Weekend schedule during the Open (next 4 weekends through March 27):

  • Saturdays:
    • 9-10am: Shred Sesh
    • 9-10am: Kids Class
    • 10-11:30am: Open Gym
  • Sundays:
    • 10-11:00am: Energizer
    • 11:00am-12:00pm: Second Chance Sundays

During the Open, Oly class will be replaced with Open gym.  Come by and work on your fitness in any way that you’d like! Do the Open workout if you missed it or want to try again.

Sunday’s after Energizer will be “second chance Sundays”.  An opportunity to do the Open workout a second time for a better score, or the first time if you haven’t had a chance yet.


Friday’s Training:

CrossFit Games Open WOD 16.2:

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

SCALED:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

MASTERS (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

SCALED MASTERS (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+):

Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

 

 

 
You guys Friday Night Lights 16.3 was awesome!  Not just because it was 80’s night either (although it didn’t hurt).

Among all the awesome fashion and hairstyles, we also had some amazingly valiant efforts in bar muscle-ups!

Kudos to all of our athletes that got their FIRST bar muscle-ups (Anne, Javier, Oscar, Eddie…if I’m missing anyone shout it out in comments!)  Also congrats to the rest of you who gave a solid effort and fought the good fight!

I think we all can agree that Stella brought quite the round of excitement to our Friday!  If you missed it, check out Chris Van Loon’s 16.3 pictures on Facebook.  He’s been shooting every week and capturing many of you in all of your glory as you put yourselves to the test!

With 3 weeks down and only 2 weeks to go, I couldn’t be more excited to finish strong!

We’ve had consistent attendance each FNL, and it’s all leading up to our big blow out BBQ for 16.5 where we celebrate the end of the Open, and a new beginning for our very own Katie & Chad.  It will be a night to remember!

Missed out on the pre-WOD?  There’s still plenty in the fridge for you all to enjoy all week long.  Help yourself…but maybe water it down a bit.  It’s STRONG!

Our theme for this FNL is SUPERHEROS, so start planning your heroic ensembles now!


Monday’s Training:

CrossFit:

Group Warmup & Mobility

DOUBLE UNDER PRACTICE

Tabata style warmup :20/:10 alt movements:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ Empty / Light BB x 3 Reps; EMOM x 3 Sets
D: Practice: Split Jerk Clusters (1.1.1.1.1)* (“.” self time 20 sec rest between 1 rep); Rest approx. 90 sec-2 Min between sets. Work in pairs. Self Time. Work weight across for whole set, but go up in weight for each round. 3 TOTAL ROUNDS.

WOD: PULLING ENDURANCE – 14 MIN COUNTDOWN CLOCK:

50 CAL ROW
40 PULL UPS
30 BURPEES
20 MUSCLE UPS

Fusion (6:30pm):

Group Warmup & Mobility

10 MIN AMRAP:

100 M RUN
10 BURPEES
100 M RUN
10 SIT UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN BIKE
10 BOX JUMP/ STEP UPS
1 MIN BIKE
10 PUSH UPS

REST 1 MIN

10 MIN AMRAP:

1 MIN ROW
10 ALT. LUNGES
1 MIN ROW
10 AIR SQUATS

momWOD:

Group Warmup & Mobility

Body Composition

3 SETS: Upper Body Pull & Push
A1: Tempo Ring Rows @ 40X2; 4-6 Reps; rest 20 sec
A2: Push Ups / Roll Ups; 8-10 Reps; rest 20 sec
A3: Banded Tricep Pull downs; 12-15 Reps; rest 20 sec

3 SETS: Lower Body Unilateral Leg Strength & Core
B1: Rear-Elevated DB Split Squats @ 30X1; 8 Reps each leg; rest 30 sec
B2: 30 SEC Hollow Body / Max Compression hold; rest 30 sec

WOD: “SALLY”:

Perform Air Squats “UP” and “DOWN” to the song “FLOWER” by MOBY (it’s the Sally song). Hold at bottom of squat until they say “up”.

CASH OUT: 100 SIT UPS


Tuesday’s Training:

Group Warmup & Mobility – 8 MIN

1 MIN Double Under Practice
30 SEC Torso Twists / 30 SEC Touch Floor – Reach to Sky stretch
1 MIN Double Under Practice
30 SEC Alt. Lunges / 30 SEC Alt. Cossack Squats
1 MIN Double Under Practice
30 SEC Single Leg Glute Bridge R / 30 SEC Single Leg Glute Bridge L
1 MIN Double Under Practice
30 SEC Iron Cross / 30 SEC Scorpion

Strength, Technique & Development: Glute Bridges / Hip Thrusts

4 SETS:
A1: Barbell Glute Bridge (or Hip Thrust) @ 10X2; 6-8 Reps; rest 30 sec
A2: Deadlift @same weight as A1 x 6-8 Reps; rest 60 sec

WOD: PUSHY ANNIE:

50 DOUBLE UNDERS
50 SIT UPS
10 PUSH UPS
40 DOUBLE UNDERS
40 SIT UPS
10 PUSH UPS
30 DOUBLE UNDERS
30 SIT UPS
10 PUSH UPS
20 DOUBLE UNDERS
20 SIT UPS
10 PUSH UPS
10 DOUBLE UNDERS
10 SIT UPS
10 PUSH UPS

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: THE AIR SQUAT:
PRACTICE: TABATA AIR SQUATS – :20 ON/ :10 OFF x 4 SETS (only 2 min)

B: THE SQUAT – AS APPLIED TO BARBELLS:
3 SETS:
B1: Tempo Front Squats @ 50X1; 5 Reps; rest 30 sec
B2: Back Squats @ same weight as B1; 10 UNBROKEN REPS; rest 60 sec

C: THE SQUAT – AS APPLIED TO A WOD:

21-15-9

WALL BALL SHOTS
BURPEES


Coming up this Friday for Friday Night Lights 16.4 we have another awesome sponsor: RX Bars!

Many of you already devour these things at a frenzied pace.  They’re the bars we carry in the pro-shop in the lobby that have literally all of their ingredients listed on the front of the label.

All real food, generally 5 ingredients or less.  Delicious, nutritious, and a great deal at only $3.00 a bar!

Well that deal is about to get better!

cfhv_rto_banner rxbar

As part of their sponsorship for 16.4, anytime from Thursday @ 5pm when the WOD is announced, until Monday @ 5pm when your scores are due, we’re offering a DEEP discount.

Buy a box of 12 bars for 25% off!  You can mix and match ANY flavors you want with this special offer!  Only $27 (down from $36) for a box of 12 bars!

We have limited stock in our closet, so get yours quick!

Our other announcement today is to remind you that THIS Saturday, March 19 @ 11:30am (after open gym) is our ladies only special farewell WOD with Katie!

As per her request, it’s a “shorts only” class, and we really would like to encourage as many of our women as possible to come out to this special WOD and see Katie off proper!

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Wednesday’s Training:

CrossFit:

Group Warmup & Mobility


15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Lateral Walks (10 steps each direction)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Banded Squats (15 Reps)
15 SEC Easy Assault Bike + 15 SEC HARD effort
Frogger – Broad Jumps (Plank to Bottom of Squat + Broad Jump) – 10 M
15 SEC Easy Assault Bike + 15 SEC HARD effort
Walking Lunges x 20 M

90/90 Stretch (60 sec) + Pigeon Stretch (60 Sec) x Each side

Strength, Technique & Development: Unilateral Leg Strength:

3 SETS: Coach to count tempo in unison
A1: Barbell Reverse Lunges from Deficit @ 30X1; 8 reps total alt.; rest 30 sec
A2: Lateral Russian Step Ups OR Pistols x 8 Reps each leg; rest 60 sec

WOD: AMRAP LADDER – 7 MINUTES:
3/3; 6/6; 9/9; 12/12; 15/15…etc.

Thrusters (#95/65)
C2B

Fusion (6:30pm):

Group Warmup & Mobility

CHIPPER- 30 MIN AMRAP:

100 SINGLE JUMPS or DUBS
80 M SHUTTLE RUN (8 x 10 M SHUTTLE RUN)
60 CAL ROW
400 M RUN
20 BURPEES
40 SIT UPS
60 WALKING LUNGES (total steps)
80 WALL BALL SHOTS
100 SINGLE JUMPS or DUBS

momWOD:

Group Warmup & Mobility

Barbell – Technique – Learning the OH Receiving position and the OH Squat

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 5

C: OVERHEAD SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

Group Warmup & Mobility

A: Locomotion – 2 SETS (6 MIN CAP):
10 M BEAR CRAWL
10 M INCH WORM
20 M SINGLE ARM KB WAITER’S CARRY (EACH ARM)
10 x ALT. SINGLE ARM BEAR TO BRIDGE
1 x WALL WALK w/ 10 SHOULDER TAPS

B: Skill: Turkish Get Up – Review & Accumulate
Allow 5 MINUTES to practice and accumulate AMRAP. Build up weight.
* Starfish & Rack KB
* Same Foot, Same Arm – Pack Shoulder
* Forearm. Hand. Hip Bridge.
* Sweep to Knee. Lunge to Stand.
* Reverse on way back.

C: KB Conditioning (25 MIN):

IN 3 MINUTES:
20 SEC 100% EFFORT AIR ASSAULT
+
10 BOX JUMP OVERS
+
AMRAP** RUSSIAN KB SWINGS (in time remaining)

REST 2 MINUTES
x 5 SETS

** Each set, the AMRAP KB Movement will change

Set 1 – Russian KB Swings
Set 2 – Single Arm KB Push Press (switch arms every 5 reps)
Set 3 – Russian KB Swings
Set 4 – Single Arm KB Snatch or Swing (switch arms every 5 reps)
Set 5 – Russian KB Swings

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed):
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL:
1: Strict BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB Push Press x 3 Reps – EMOM 6 MINUTES

C: THE PRESS* – AS APPLIED TO WOD:
14 MIN AMRAP:

8 RING ROWS
16 DB PUSH PRESS*
8 PUSH UPS / ROLL UPS
16 BOX JUMPS / STEP UPS

 
You guys 16.4 was a blowout!  With 47 actual participants throughout 6 heats (and countless additional spectators) it was our biggest attendance yet for a FNL!

Many awesome moments again and thank you all for making it so specail!

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Congratulations to our top ranked males & females for FNL 16.4:

  • Coach Mike (RX)
  • Coach Sarah (RX)
  • Nataly Ochoa (scaled)
  • Hugo De La Torre (scaled)

They each won some great prizes from our sponsor RX Bars!

Don’t forget that you can still get a box of 12 of any assorted in-stock flavors of RX Bars for 25% off through 5pm today!  Offer available in the kiosk or in person!

Big shout out to Chris Van Loon for shooting every single FNL so far.  You should thank him for all of the awesome new Facebook profile pictures he’s providing us all.

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Also thanks to Nacho Campos for shooting, editing, & cutting the great videos you’ve hopefully seen each week.

Katie’s farewell WOD on Saturday was a big success (I think I counted 16 ladies there??) and we’re all excited for the big celebration for the final FNL & conclusion of the Open with our bbq this week for 16.5.

Have a great week and let’s stay strong until the end!


 

Monday’s Training:

CrossFit:

Group Warmup & Mobility:

STRENGTH, TECHNIQUE & DEVELOPMENT: UB PRESSING – Split Jerk Cycle

A: Drill # 1: Strict Press in Split Jerk Stance w/ BB (2.2.2.2)* Perform 2 Reps every 15 seconds. Do 2 Sets total.
B: Drill #2: Tall Jerks w/ Empty Barbell x 3 Reps; EMOM x 3 Sets
C: Drill #3: Jerk Balance w/ WEIGHT x 3 Reps; EMOM x 3 Sets
D: Practice: SPLIT JERK WAVES (3,2,1,3,2,1) E90SEC x 9 MINUTES (6 SETS). Make sure the second “wave” sets are heavier than the first “wave” set.

WOD: PULLING ENDURANCE – 14 MIN AMRAP

7 STRICT PULL UPS
7 STRICT HANDSTAND PUSH UPS
7 MUSCLE UPS
7 STRICT TOES 2 BAR

Fusion (6:30pm):

MIRRORS:
IN TEAMS OF 2 – Partner 1 does first exercise, then Partner 2 does it. Then P1 does next exercise, then P2 does it. Complete AMRAP in time given.

STATION 1: 8 MIN AMRAP
AIR ASSAULT – 8 CALS
BOX JUMP / STEP OVERS – 10

REST 2 MIN

STATION 2: 8 MIN AMRAP
RUN 200 M
10 KB SWINGS
10 SIT UPS

REST 2 MIN

STATION 3: 8 MIN AMRAP
ROW 150 M
10 BURPEES

REST 2 MIN

STATION 4: 8 MIN AMRAP
30 DUBS / 50 SINGLE JUMPS
10 RING ROWS

momWOD:

Group Warmup & Mobility 

BODY COMPOSITION:

3 SETS:
A1: DB Floor Seated Press @ 30X1; 8 Reps; rest 20 sec
A2: DB Bench Press @ 30X1; 8 Reps; rest 20 sec
A3: DB Back Anchored Hammer Curls @ 30X1; 8 Reps; rest 20 sec
A4: Front Plank Hold x 40 sec; rest 20 sec

WOD:
400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS


Tuesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Glute Bridges / Hip Thrusts

WORK: E90SEC x 9 MIN: HIP THRUST x 3 REPS – BUILD TO HEAVY 3RM IN 6 SETS

WOD: DEADLY ANNIE:

50 DOUBLE UNDERS
50 SIT UPS
10 DEADLIFTS (225/155#)
40 DOUBLE UNDERS
40 SIT UPS
10 DEADLIFTS
30 DOUBLE UNDERS
30 SIT UPS
10 DEADLIFTS
20 DOUBLE UNDERS
20 SIT UPS
10 DEADLIFTS
10 DOUBLE UNDERS
10 SIT UPS
10 DEADLIFTS

FOR TIME

Fitness (7:00am & 6:30pm):

Group Warmup & Mobility

A: THE AIR SQUAT
PRACTICE: PARTNER AIR SQUAT LADDER (you go – I go) 1-2-3-4-5-6-7-8-9-10

B: THE SQUAT – AS APPLIED TO BARBELLS – THRUSTERS
WORK: EMOM x 8 MINUTES DO 5 x BARBELL THRUSTERS

C: THE SQUAT – AS APPLIED TO A WOD

400 M RUN or 400 M ROW
21 KB SWINGS
21 KB GOBLET SQUATS
400 M RUN or 400 M ROW
15 KB SWINGS
15 KB GOBLET SQUATS
400 M RUN or 400 M ROW
9 KB SWINGS
9 KB GOBLET SQUATS

FOR TIME