Friday Details!

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!

12593559_641907700571_6716914155131905539_o

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.

12671976_641909057851_5894302121642983274_o

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

As this is a Beginner Fitness Class, will be reviewing one or two Basic Foundational Movements each class, and applying them to a lift and a WOD.

A: THE AIR SQUAT
– review points of performance (Stance, Chest Up, Butt Back, Hips below crease in knee, etc.)

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!
Coach to Demo and review how squat relates to the CF Barbell THRUSTER.

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

 
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!

12593559_641907700571_6716914155131905539_o

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.

12671976_641909057851_5894302121642983274_o

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

As this is a Beginner Fitness Class, will be reviewing one or two Basic Foundational Movements each class, and applying them to a lift and a WOD.

A: THE AIR SQUAT
– review points of performance (Stance, Chest Up, Butt Back, Hips below crease in knee, etc.)

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!
Coach to Demo and review how squat relates to the CF Barbell THRUSTER.

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

 
The end of the 2016 CrossFit Games Open is upon us, and this Friday we’ll take on 16.5 after it is announced today at 5pm.

This Friday is also very special because we will be having a HUGE party!

It will be immediately following the last heat for Friday Night Lights, and we invite you all to stay and enjoy some food and drink and celebrate all of your hard work over the last 5 weeks.

This Friday is a time to reflect on all of your accomplishments, putting yourself to the test, and venturing outside your comfort zone.

Maybe it’s a time to revel in a PR or a first time completing a new movement, or maybe it’s a time to take pride in just having participated in each of the 5 WODS with the rest of our awesome community!

We’re also seeing off Katie & Chad Brewster, and this Friday will serve as a space to share some time with them before they head off to Arizona to begin a new chapter in their life.

We’ll be providing some basics but this Friday’s BBQ will be potluck style.  We’d love for you to bring something to share.

Even better yet, prepare any of your favorite dishes and bring the recipe along and we’ll put together a nice cook book for the Brewsters to take with them along to Arizona.

Get some rest, work on your strategy, and grab your party hat…Friday will be here before you know it…and I can’t wait!


Wednesday’s Training:

CrossFit:

Group Warmup & Mobility

Strength, Technique & Development: Unilateral Leg Strength

3 SETS:
A1: Barbell Reverse Lunges from Deficit x 6 Reps (R) + 6 Reps (L); rest 30 sec
A2: DB (heavy) Box Step Ups x 12 Reps (Alt); rest 30 sec

WOD: 16 MIN CAP:

800 M RUN
+
AMRAP IN TIME REMAINING:

6 POWER CLEANS
12 FRONT RACK BB WALKING LUNGES
6 PUSH PRESS
12 BACK RACK BB WALKING LUNGES

M = 95#
W = 65#

Fusion (6:30pm):

Group Warm-up & Mobility


WOD: “FILTHY FIFTY”

Perform 50 Reps of each exercise:

Box Jumps (Step Ups)
Jumping Pull Ups
KB Swings
Walking Lunges
Knees To Elbows (Sit Ups)
Push Press (DB)
Back Extensions (Supermans)
Wall Ball Shots
Burpees
Double Unders (Singles)

FOR TIME

Beginners Scale Reps to “Dirty Thirty”

momWOD:

Group Warmup & Mobility 

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 3 (3 sets)

C: BARBELL COMPLEX E90SEC x 6 SETS (9 MINUTES):
2 x Behind Neck Push Press + 3 x Overhead Squats

WOD: STATION ROTATION

COMPLETE 4 CYCLES OF THIS ALT EMOM STATION ROTATION:

MIN 1: 6 CALS AIR ASSAULT
MIN 2: 8-10 BURPEES AFAP
MIN 3: 150 M ROW
MIN 4: 30 SEC MAX COMPRESSION HOLD (Hollow Body / Bent Knee) / 30 sec rest

Thursday’s Training:

CrossFit:

Group Warmup & Mobility

Skill Work – Turkish Get Ups – Deconstruction! (20 Minutes)

A: From Ground to Stand
1. 5 Reps x Ground – Forearm
2. 4 Reps x Ground – Forearm – Hand
3. 3 Reps x Ground – Forearm – Hand – Hip Bridge
4. 2 Reps x Ground – Forearm – Hand – Hip Bridge – Leg Sweep & Lunge
5. 1 Reps x Ground – Forearm – Hand – Hip Bridge – Leg Sweep & Lunge – Standing (finish)

Rest as needed, then:

B: From Stand to Ground
1. 5 Reps x Stand – Lunge
2. 4 Reps x Stand – Lunge – Hand
3. 3 Reps x Stand – Lunge – Hand – Leg Sweep & Hip Bridge
2. 2 Reps x Stand – Lunge – Hand – Leg Sweep & Hip Bridge – Hip Down & Forearm
1. 1 Reps x Stand – Lunge – Hand – Leg Sweep & Hip Bridge – Hip, Forearm, Finish

C: ALL TOGETHER – 5 MINUTES
Accumulate 5 Reps TGU (complete movement) on each side. Increase loads.

WOD: KB FINALE – “CHRISSY” (20 MIN TIME CAP):

30 TUCK JUMP BURPEES (TJB)
20 RUSSIAN KB SWINGS (RKBS)
25 TJB
25 RKBS
20 TJB
30 RKBS
15 TJB
35 RKBS
10 TJB
40 RKBS
5 TJB
45 RKBS

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

Group Warmup & Mobility

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:
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 CLUSTERS (2.2.2.2.2)* x 3 SETS

C: THE PRESS* – AS APPLIED TO WOD

12 MIN AMRAP:

6 DB POWER CLEANS
12 DB WALKING LUNGES
6 DB PUSH PRESS
12 DB WALKING LUNGES