11.09.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials.

CrossFit
Strength
TGU 4 x 1 / Side (build)
Accumulate 3 minutes in Plank Hold (any variety)

Metcon
1000m Row
Then …
Three Rounds
15 GHD Sit Ups
15 Deadlifts (225 / 155)

 

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Power Clean 4 x 3

Accessory and / or Skill Work + Stretch / Mobility Work

 

Boot Camp
Join Coach Sammy Jo at 9:30 a.m. or 4:30 p.m. for Thursday Thrills.

 

Training Essentials
Week #1, Class #3

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 9, 2017 Whiteboard.

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11.06.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth AD & Training Essentials.


CrossFit
Strength:
EMOM x 10:00
3 Squat Cleans
(Build to a 3RM)

Metcon:
AMRAP 9:00
3 Strict Pull ups
9 Burpees
28 Front Rack Lungs Steps (45/35)

Rest 3:00

AMRAP 9:00
3 Chest to Bar Pull ups
9 cal Row
28 Push Press (45/35)

Strength & Conditioning
Front Squat
3 x 5

Bench
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Karen at 4:30 p.m. for Monday Mayhem

Youth AD
Join Coach Web at 4:30 p.m.

Training Essentials
Week #1, Class #1

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

November 6, 2017 Whiteboard.

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10.25.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge


CrossFit
Skill:
5 rounds of:
1:00 Double Unders
1:00 TTB/KTE/HKR/Kip Swings+Leg Lift
**Focus on quality over quantity

Metcon:
“JT”
21-15-9
HSPU*
Ring Dips
Push ups

*sub for HSPU=Strict press @ light/moderate weight

Strength (post Wod):
Accumulate 3:00 in Hollow Hold in as few sets as possible. Rest as needed between sets

Strength & Conditioning
Back Squat
3 x 5

Press
3 x 5

Deadlift
1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m.

 

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.25.17 CrossFit Whiteboard.

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10.23.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength/Skill:
4×3 Snatch Balance
**Working up to heavier than metcon weight if possible

Metcon:
Every 4:00 x 8 rounds:
**Buy in odd rounds: 400m Run
**Buy in even rounds: 2 rounds of “Cindy”
Then AMAP
1: Power Snatch (95/65)
2: Ball over Shoulder
3: Squat Snatch (95/65)
4: kB Goblet Lunges (95/65)
5: OHS (95/65)
6: Ball Slams
7: Thruster (95/65)
8: KBS (53/35)

Score= combined total reps of all 8 movements

Strength & Conditioning
Front Squat 3 x 5

Bench 3 x 5

Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 1, Class 1

Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.

10.23.17 CrossFit Whiteboard

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10.21.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, and Free Class Challenge


CrossFit
Skill/strength:
EMOM x 10:00
Odd: 40s Plank with Leg Lifts
Even: 40s AMAP Pistols

Partner Metcon:
AMRAP 28:00
90 cal Row
60 Wall Ball Shots (20/16)
30 Ground-to-OH (95/65)
30 Ground-to-OH (115/85)
30 Ground-to-OH (135/95)
30 Ground-to-OH (155/105)
1 working at a time, break up reps anyway

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Free Class Challenge
Encourage your the people in your life to join us for a free class today at 9 a.m. or Wednesday evening at 6 p.m. RSVP

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10.20.17 | CrossFit, Strength & Conditioning and Fitness Boot Camp


CrossFit
Strength:
EMOM x 10:00
Odd: 20s Hollow Hold + 3 Deadlifts(60-65%)
Even: 20s Superman Hold + 3 Deadlifts(60-65%)

Metcon:
2 rounds for time:
800m Run
21 Hang Power Snatch (95/65)
15 OHS (95/65)
9 Ring Dips

Strength & Conditioning
Back Squat 3 x 5

Press 3 x 5

Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Fitness Boot Camp
End your work week on a high note.

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10.18.17 | CrossFit, Strength & Conditioning, Boot Camp and Free Class Challenge


CrossFit
Strength:
Front Rack Lunges 4×6(3/leg)
(Build to challenging weight)
OH Plate Hold (keep rib cage down) 4x40sec

Metcon:
“Rene”
7 rounds for time:
Run 400m
21 Walking Lunges
15 Pull ups
9 Burpees
(35:00 Cap)
Compare to 9.14.16

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join us for Mid Week Mayhem at 4:30 p.m.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:45 p.m. or Saturday morning at 9 a.m.

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10.19.17 | CrossFit, Strength & Conditioning, Boot Camp, and Training Essentials


CrossFit
Strength:
EMOM x 16:00
1: 20 Sledge Hammer Strikes
2: 15 Double KB DL (challenging weight)
3: 10 “Stone” to Box
4: 1 lap weighted Prowler Push

Metcon:
“Web”
3 rounds for time:
10 Shoulder to OH (155/105)
19 Box Jumps (24/20)
8 KBS (53/35)
5 HSPU

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Fitness Boot Camp
Coach’s choice

Training Essentials
Week #2 Class #6

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10.17.17 | CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength:
EMOM x 10:00
Odd: 8 Bench Press (build)
Even: 10 SB V-ups

Metcon:
AMRAP 8:00
20 Ball Slams
20 Stick Jumps (20/16)

rest 2:00

AMRAP 8:00
20 DB Snatch (45/25)
20 Ab Mat Sit ups

Strength & Conditioning
Today begins our new cycle. See your Coach for details.

Back Squat 3×5
Press 3×5
Deadlift 1×5
Acessory and/or skill work
Stretch/Mobility work

Boot Camp
Coach Kate’s 9:30 Smackdown

Training Essentials
Week #2, Class #5

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10.16.17| CrossFit, Strength & Conditioning, Boot Camp and Training Essentials


CrossFit
Strength:
Back Squat 5×2 @80+%
1:30-2:00 rest between

Metcon:
3 rounds of (:45/:15) for total reps:
Double Unders
Burpees
KBS (53/35)
TTB
Air Squats
10m Shuttle sprints
Handstand practice

Strength & Conditioning
Today begins our new cycle. See your Coach for details.

Back Squat 3×5
Press 3×5
Deadlift 1×5
Acessory and/or skill work
Stretch/Mobility work

Boot Camp
Join us at 4:30 p.m. for Monday Mayhem.

Training Essentials
Week 2, Class 4

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