Wanna Try Us Out?

Posted January 28, 2014 by Ryan Savard in Blog

Join us for a free Introduction to CrossFit this Saturday at 11am. These free sessions happen every 1st and 3rd Saturday or each month. During this session you can expect to:

learn exactly what CrossFit is and is not
see what differentiates our gym from other CF gyms
go through a group warm-up
learn new movements and how to scale movements properly
partake in a beginner level workout
have any and all questions about the gym or CrossFit methodology answered

Ready to hop into the Prep Course? The next one is this coming Monday, February 3rd. Before you become a full member you will have to either go through the group (8 sessions) or private (6 sessions) prep course. These classes are designed to foster confidence and coordination with the main movements you will see in regular classes. Everything from an air squat to the olympic lifts is covered with an experienced coach. Sign up for the next one by clicking HERE!

Posted January 28, 2014 by Ryan Savard in WOD

Function

A) Push press 2-3×4; R2M

Performance

A) Build to a heavy push press double in 10 min

10 min AMRAP @ 90%:

– 10 Deadlifts (225/155, 185/115, 135/95)

– 10 HR push ups

– 200 m run

Posted January 27, 2014 by Ryan Savard in WOD

A) Overhead squat 3, 3, 3 @3131; R2-3M

2 rounds all out push the pace:

– 250m row

– 15 KB swings 70/44

– 25 burpees

– 15 KB swings

– 250m row

rest 8 min

Coach’s choice midline stability work if time permits.

Posted January 25, 2014 by Ryan Savard in WOD

A)10 sets – every 2 min – C&J x 1 (build to a heavy)

then

B) Emom 6 min – 10 unbroken wall ball (14#), 4 burpee box jump over (20”)

then

10 min amrap @ open pace:

5 OHS (75#)

6 CTB chin up

20 DU

Post your scores to the Whiteboard.

Posted January 21, 2014 by Ryan Savard in WOD

A) HB Back Squat; 2, 2, 2; rest 2-3 min (heavier than last week)

B1) Pendlay row 3×6-8 reps @20X1; rest 30 sec

B2) ME Handstand Push-ups; rest 90 sec

C) Airdyne 20 sec @100% effort for calories

– rest 3 min x 4-5 (depending on time)

Join Us For The 2014 CrossFit Open

Posted January 20, 2014 by Ryan Savard in Blog

The 2014 CrossFit Open is just weeks away. What does it mean to be part of the Open? The Open is 5 workouts set over 5 weeks. You will have 5 days to complete each workout and send in your results under our Gym’s profile. The Open is for EVERYONE! Even if you have no desire to compete or are brand new to Crossfit – EVERYONE is able to participate in these weekly workouts. It’s an opportunity for you to gain an appreciation for your strengths, weaknesses and mental toughness.

The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. Athletes will have from Thursday evening until Monday evening to do the workout and submit their scores.

It is recommended that only athletes comfortable with RX weights and movements sign up. There will be a chance every week for our entire community to experience each workout as it will be part of our normal programming. There will be scaling options of course! On the fence about signing up? Ask a coach to see if it is right for you.

We plan on making an event out of it on Friday evenings (this is still in the works), and might even team up with another gym. If you are not interested in officially signing up please plan on attending and supporting those athletes who are. With some loud cheering, music, and beer it’s bound to be a good time!

Please sign up HERE.

Posted January 20, 2014 by Ryan Savard in WOD

Function

A) Hang squat clean cluster (above knee) 1.1.1 x3 rest 15 sec/2-3 min (build per set)

Performance

A) 3 position squat clean (ground/knee/high hip) cluster 1.1 x3;

rest 15 sec/2-3 min (build per set)

Everyone

For time:

12 min AMRAP @ 80-90%:

– 200m run

– 5 strict chin ups

– 3 wall walks

Posted January 17, 2014 by Ryan Savard in WOD

7min 80% effort

– 25 DU

– Row 200m

– 10 RKB swings (heavy)

rest 5 mins (actively)

7mins 90% effort

– 5 SA DB power snatch 65/40#

– 5 SA DB PS 65/40#

– 5 CTB pull-ups

– 10 Sit-ups

rest 10 mins (actively)

7mins 97% pace effort

– Row 400m

– 10 burpee over erg

Notes:

– work on pacing through the 7min efforts keeping them sustainable for 80-90%

– go hard on 97% pace in early stage and finish hard

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