We are turning 6 years old this month and you know what that means… ANNIVERSARY PARTY!

If you’ve been to one in the past you know we like to get, dare I say it, lit.

More details to come but mark down Saturday, August 26th on your calendars for a day filled with WODs, tacos, beer, games, and the return of the waterslide!

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Monday 8/7

A) E2MOM x 5 sets

– 4 back squats @ 80-85%

*Go up on weight from last week.

B) E3MOM x 4-6 sets:

– 15/12 cal row

– 12 wallballs

– 9 toes to bar

 

Tuesday 8/8

A) E2MOM x 8 sets

– 2 cleans + 1 jerk @ 65-90+%

B) 5 rounds for time:

– 200m run

– 5 power clean and jerks (135/95)

– 30 double unders

*RX+ bump weight to 155/105.

 

Wednesday 8/9

A) E3MOM x 5 sets

– 10 DB floor press @ 20X1

– 6-8 bent over supinated BB row

– 8-12/side standing banded shoulder flys

B) EMOM x max effort

– Row 8/5 cal and build one calorie per minute until failure

R2M, from failed minute

– Complete 5 burpees to a 6” target and add one burpee per minute until failure

*Score is total completed minutes.

 

Thursday 8/10

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

B) Every 8 minutes x 3 sets at 80-90% pace:

– 800m run

– 30 RKB swings (70/53)

 

Friday 8/11

A) E3MOM x 5 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1-2 reps @ 95%

B) 3 sets for quality:

– 10 steps per side KB contralateral lunge

– 30-60 sec feet elevated FLR on rings

– 10-15 dual DB hammer curls

– 6-8 alternating sides strict toes to bar

*Try and use same weight on both KBs for contralateral lunge.

Saturday 8/12

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

Sunday 8/13

8am Endurance

The 2017 Reebok CrossFit Games are here! They will be running from Thursday, August 3 through Sunday, August 6th. This is your chance to see CrossFit as a sport at its most competitive level with both individual (from teens to masters) and team competition.

The Games are a playing field where the fittest athletes are given a chance to distinguish themselves through consistently exceptional performances. In a single weekend, the CrossFit Games test athletes’ capabilities across broad time and modal domains. A wide variety of different events are intentionally included. In the past, these have ranged from dusty hill sprints to sandbag carries to ocean swims and endurance events. Every year there is a new surprise.

How can you watch The Games? Check out both online and television options HERE.

 

Monday 7/31

A) E2MOM X 4 sets:

– 5 back squats @ 80ish%

 

B) EMOM x 3-4 sets:

Station 1: 15/12 cal row

Station 2: 20 double unders + 5-10 pull-ups

Station 3: 5 burpees over the barbell + 5 thrusters (135/95)

Station 4: rest

 

Rx+ perform 20/15 cal row, CTB pull-ups and 155/105# thrusters.

 

Tuesday 8/1

A) E2MOM x 3 sets:

– 2 x clean w/ 2 sec pause at knee + clean@ 65-75%

+

E2MOM x 6 sets:

– clean @ 80-95+%

*Build to a single heavy rep.

 

B) Every 3 min x 4-6 sets:

– 200m run

– 5 power cleans @ 65-75% of A

– 7 box jump overs (24/20”)

– 9 toes to bar

 

Wednesday 8/2

A) E2MOM x 3 sets:

– 2 power snatch + 1 overhead squat @ 60-70%

+

E2MOM x 6 sets:

– 1 snatch 75-95+%

 

B) E2MOM x 5 sets:

– 5-4-3-2-1 push press

*Build to a heavy single rep.

 

C) 3 sets for quality:

– 6-8 BB good mornings @ 20X1

– 20 single leg cross-over T2B

– 30-60 sec side plank per side

 

Thursday 8/3

A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 30-50ft handstand walk
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: 1-6 bar muscle ups
• LeveI lI: 6-10 kipping pull-ups practicing efficiency (regular or butterfly)
• Level I: 10-12 kips on pull-up bar focusing on lat engagement

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 6-8 minutes x 4 sets at 95-100% pace:

– 500m row

– 10 DB man makers (50/30+)

 

Friday 8/4

A) E3MOM x 5 sets:

– deadlift

Set 1 – 8 reps @ 50%

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 2 reps @ 90%

*After every set perform: 10 DB bench press

 

B) 3 sets for quality:

– 3-5 atlas stone ground to box (40-48” tall)

– Max effort strict dips (accumulate at least 10 reps)

– 10/side single arm DB cross body RDL

 

C) 3 sets:

– 1 lap banded partner sprints (AFAP)

*All out. Use black band.

 

Saturday 8/5

8am Masters

9am CrossFit

10am Barbell

11am Intro to CrossFit

 

Sunday 8/6

8am Endurance

TBD Open Gym