12.27.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym, and Free Class Challenge..

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final specialty workout of 2017 — > the Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
“Open 13.2”
AMRAP 10:00
5 Shoulder to OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps/Steps (24/20)

Rest* 7:00
*accumulate 30 Pistols (or progression of)

“Open 12.5”
AMRAP 7:00
3-6-9-12…
Thruster (100/65)
CTB Pull ups

Rest 2:00

AMRAP 4:00
10 HR Push ups
35 Double Unders (4:1)

Strength & Conditioning
Max Out Week | Choose up to three lifts per day | Rest at least one day between max days | It is not required to max every lift | Choose what is important to your training goals / something you haven’t done (in awhile)

  • Press
  • Push Press
  • Bench Press
  • Back Squat
  • Front Squat
  • Power Clean
  • Deadlift
  • Max Effort Strict Pull ups
  • Max Effort Strict Chin ups

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria.

Open Gym
Make up a missed workout or work your own programming 9:30 a.m. – 10:30 a.m.. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now. The first Training Essentials session of 2018 starts the week of January 8.

December 27 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, Youth Athletic Development, or Training Essentials athletes.

 

12.26.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.

Bet you can’t come up with one PG (or even PG-13) quote from this movie.

Programming Notes.
> The first Strength & Conditioning Cycle of 2018 starts the week of January 1.
> Be sure to register today for the final two specialty workouts of 2017:
– Tuesday, Dec. 26, Christmas Gone Bad
– Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
> Looking for a great post-workout stretch? Add the  Downward Facing Dog with Lunge to Reach. Check out the how-to in this week’s Performance Enhancement Technique.

CrossFit
“Christmas Gone Bad” | Three Rounds for Total Reps | 1 minute at each station | 1 minute rest between rounds

Wall Ball Shots (20 / 16)
KB Swings (53 / 35)
Box Jumps (20)
Push Press (75 / 55)
Row (kcal)

Post-Workout Strength & Skill Work
Deadlift 16x body weight in as many or few sets as possible. For example: Body weight is 150  x  16 = 2400 lbs. Complete 16 singles of 150# or 4-4-4 of 200# or 6-6-6-6 of 100# and so on. Be sure to rest between each set based on perceived exertion.
+
Accumulate 2 minutes each Hollow Hold + Superman Hold

Strength & Conditioning
Max Out Week | Choose up to three lifts per day | Rest at least one day between max days | It is not required to max every lift | Choose what is important to your training goals / something you haven’t done (in awhile)

  • Press
  • Push Press
  • Bench Press
  • Back Squat
  • Front Squat
  • Power Clean
  • Deadlift
  • Max Effort Strict Pull ups
  • Max Effort Strict Chin ups

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for a modified version of  today’s “Christmas Gone Bad.”

Open Gym
Make up a missed workout or work your own programming 11:30 a.m. – 12:30 p.m. or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #2, Class #4
The first Training Essentials session of 2018 starts the week of January 8.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 26 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

 

From Our Family To Yours …

Wishing you & yours a festive and fitness-filled celebration this holiday season. Happy Holidays. Chag Urim Sameach. Merry Christmas. Happy Boxing Day. Happy Yule. Kul ‘am wa enta bi-khair. Happy Kwanzaa. Feliz Día de Los Reyes. Akemashite Omedeto Gozaimasu. Viva la Virgen de Guadalupe.Schönes Nikolausfest! lo, Saturnalia. Peaceful Solstice. Merry Christmas.

12.23.17 | CrossFit, Open Gym, and Youth Athletic Development.

Programming Notes.
> Be sure to register today for the final three specialty workouts of 2017:
– Saturday, Dec. 23, 12 Days of Christmas
– Tuesday, Dec. 26, Christmas Gone Bad
– Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
– No classes on Monday, Dec. 25 or Monday, Jan 1.
> “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
“12 Days of Christmas”
1. Deadlift (225/155)
2. Box jumps (24/20)
3. Knees to Elbows
4. Ring dips
5. Wall balls (20/14)
6. Burpees
7. Pull-ups
8. Ab mat Sit-ups
9. Double Unders(4:1)
10. KBS (53/35)
11. Goblet squats (53/35)
12. 100m row (12×100=1200m total)

This workout is done like the song “12 days of Christmas”.
Start with 1 deadlift, then
2 box jumps and 1 deadlift, then
3 knees to elbows, 2 box jumps, and 1 deadlift, etc….

Open Gym, 7 a.m. – 10 a.m.

Youth Athletic Development
The younger Primary School students join Coach Web at 10:15 a.m. for Strength and Conditioning Work.

December 23 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Open Gym and Youth Athletic Development athletes.

12.22.17 | CrossFit, Strength & Conditioning, Open Gym, and Boot Camp.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength:
Crossover Carry 5×1
:45 Plank hold between laps

2 HSPU
10 OHS (95/65)
3 HSPU
8 OHS (115/75)
4 HSPU
6 OHS (135/95)
5 HSPU
4 OHS (155/105)
6 HSPU
2 OHS (185/125)

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin ups 3 x AMAP

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Sammy Jo at 4:30 p.m. for Festive Friday.

Open Gym
For existing EAD/CFAH athletes

Free Class Challenge
Encourage your peeps to join us on Wednesday at 6:45 p.m. or Saturday at 9 a.m. Register now.

December 22 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Open Gym athletes.

12.21.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Training Essentials.


Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength:
Thruster 3-3-2-2-1-1
Rest 60-90sec between, working to heavy single

Metcon:
3 rounds for time:
500m row
30 Thrusters (75/55)
15 V-ups

Strength & Conditioning
Back Squat 3 x 3
Press 3 x 3
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

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

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

12.20.17 | CrossFit, Strength & Conditioning, Boot Camp, Open Gym, and Youth Athletic Development.


Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Skill/Strength:
EMOM x 10:00
Odd: 10 Banded RDLs (slow and controlled, increase ROM)
Even: 1 Clean and Jerk (build to opening weight for 15.1a)

“Open 15.1”
AMRAP 9:00
15 TTB
10 Deadlifts (115/75)
5 Snatches (115/75)
*Snatch can be full or power

Go Immediately into

“Open 15.1a”
6:00 to establish 1RM Clean and Jerk

Strength & Conditioning
Back Squat 3 x 3
Press 3 x 3
Deadlift 1 x 5

Accessory and/or skill work

Stretch/Mobility work

Boot Camp
Join Coach Jim at 4:30 p.m. for Hump Day Hysteria

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 20 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, Open Gym, or Training Essentials athletes.

12.19.17 | CrossFit, Strength Conditioning, Boot Camp, Open Gym, and Training Essentials.

The 9 a.m., Winter Wonderland WOD crew.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Strength | Push Press 3-3-3-3-3 (Increase weight each set; rest up to 60 seconds between sets)

MetCon | For Total Reps
Tabata
Strict Pull Ups
Ball Slams
Rest 1:00
+
4 minute Row for Calories
Rest 1:00
+
Tabata
Close Grip Push Ups
KB Swings (53 / 35)
Rest 1:00
+
4 minute Row for Calories

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

Boot Camp
Join Coach Kate at 9:30 a.m. or Coach Karen at 4:30 p.m. for Triumphant Tuesday.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m., Noon – 1 p.m., or 4:30 p.m. – 7:30 p.m.

Training Essentials
Week #1, Class #2

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 19 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Open Gym, or Training Essentials athletes.

12.18.17 | CrossFit, Strength & Conditioning, Boot Camp, Youth Athletic Development, Open Gym and Training Essentials.

Programming Notes.

  • Be sure to register today for the final three specialty workouts of 2017:
    • Saturday, Dec. 23, 12 Days of Christmas
    • Tuesday, Dec. 26, Christmas Gone Bad
    • Saturday Dec. 30, Countdown to 2018 EAD | CFAH Style
  • No classes on Monday, Dec. 25 or Monday, Jan 1.
  • “Spiderman” is one of the more challenging movements in the EAD | CFAH Dynamic Warm Up. Here, Nic G shows us how it’s done. But not all athletes look like Nic (yet). Check out a nifty “Spiderman” modification in this week’s Performance Enhancement Technique.

CrossFit
Skill | Wall Walks 5 x 2 w/ 5-10sec hold at top
Deficit or Decline Push Ups 5 x 4 w/ perfect form

MetCon | 5 Rounds for Total Reps
1:00 Ab Mat Sit Ups
1:00 DB/KB Waiters Lunges (50 / 35)
1:00 Wall Ball Shots (20 / 14)
1:00 Rest

Post WOD | Max Double Unders in 3:00

Strength & Conditioning
Front Squat 3 x 5
Bench 3 x 5
GHD Complex 3 x AMAP
Chin Ups 3 x AMAP

Accessory and / or Skill Work + Stretch / Mobility Work

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

Youth Athletic Development
The older Primary School and Middle School students join Coach Web at 4:30 p.m. for Strength and Conditioning work.

Open Gym
Make up a missed workout or work mobility on your own at 9:30 a.m. – 10:30 a.m. or 4:30 p.m. – 7:45 p.m.

Training Essentials
Week #1, Class #1

Free Class Challenge | Wednesday at 6:45 p.m. or Saturday at 9 a.m.
Encourage the peeps in your life to check us out. Register now.

December 18 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, Youth Athletic Development, Open Gym, or Training Essentials athletes.

 

 

 

12.16.17 | CrossFit, Strength & Conditioning, Rowing Boot Camp, Boot Camp, Open Gym, and Youth Athletic Development.

The Winter Wonderland WOD is featured at today’s 7 a.m. CrossFit + Rowing Boot Camp, and the 9 a.m., CrossFit class.


Programming Notes.

7 a.m. Rowing Boot Camp + 7 a.m. & 9 a.m. CrossFit
Winter Wonderland WOD | For Burpee / 1000m Time, AMRAP Score, Total Meters
CrossFit: 100 Team Burpees (Blizzard Style) | Rowing Boot Camp: 1000m Row
+
25 Minute AMRAP | Blizzard Style for Total Reps
10 MB Anchored Sit Ups
10 HR Push Ups
10 Lunge Steps
10 MB G2OH (15 / 30)
10 Box Jumps / Steps (16 / 20)
+
7 Minute Team Row for Max Meters (one ERG / team)

Strength & Conditioning
Note. The remainder of December programming will track with the Fall programming. The first Strength & Conditioning Cycle of 2018 will start the week of January 1.

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 for Saturday Smackdown

Open Gym, 7 a.m. – 10 a.m.

Youth Athletic Development
The younger Primary School students join Coach Web at 10:15 a.m. for Strength and Conditioning Work.

Free Class Challenge
Sorry … No Free Class Challenge today. Please encourage your peeps to join us next week!

December 16 CrossFit Whiteboard. Today’s Whiteboard does not include scores / activity from Boot Camp, Strength & Conditioning, or Training Essentials athletes.