Thanks to everyone who came out to help us celebrate turning 6 this past Saturday!

Being backed by such a great community is what separates us from the rest. It also makes it easy to come to “work” everyday. Thank goes out to all of our awesome members, too!

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Monday 8/28

A) E2M x 5 sets:

– back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

+

E3M x 1-2 sets:

Set 6 – 1 rep @ 95+%

Set 7 – 1 rep @ 95+%

*Test if feeling it. If not then complete 95% and stop.

 

B) EDCF Capacity Test 1.3

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

 

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

 

Tuesday 8/29

A) E3MOM x 3 sets:

– 8 TnG power clean + push jerk

*Start at 135/95, 115/75, 95/65, or 75/45 and build each set if able.

*Work on connecting reps efficiently.

 

B) E3MOM x 4-6 sets @ 80-90% pace:

– 200m run

– 10 deadlifts (225/155, 185/125, 155/105, 135/95)

– 8 box jump overs (24/20”)

– 6 toes to bar

 

RX+: perform 2-4 bar muscle ups (depending on ability) instead of T2B.

 

Wednesday 8/30

A) E3MOM x 4 sets:

– 5 strict overhead press @ 2111

– 6-8 single arm DB bent over row / side @ 2111

– 10 medball hamstring curls @ 2111

 

B) 8 min AMRAP@ 80-90% pace:

– 10 RKB swings (70/53, 53/35)

– 10 prisoner reverse lunges

– 30 double unders

R3M

8 min AMRAP:

– 10 RKB swings

– 10 prisoner reverse lunges

– 30 double unders

*Goal is to match output on second AMRAP.

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/31

A) Every 10 minutes x 3 sets

RX:

– 30/20 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box jump-overs (24″/20″)

– 200m run

 

Scaled:

– 20/15 calorie row

– 20 wall ball shots

– 15 pull-ups

– 10 burpee box step-ups (24″/20″)

– 200m run

 

B) 3 sets:

– 10-15 sec straight leg 90 degree hold (each leg)

– 10 supermans with 2 second hold at top

– 10 lemon squeezes

 

Friday 9/1

A) E3MOM x 5 sets:

– 4 pause front squat @ 32X1

*start at last week’s heaviest set.

 

B) 3 sets:

– sled drag down and back (heavy, regular walking pace)

– farmers carry down and back (heavy, walking pace)

 

C) 3 sets for quality

– 15 DB skull crushers

– 15 DB tate presses

– 15 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 9/2

8am Masters

9am CrossFit

10am Barbell/Free Intro

 

Sunday 9/3

8am Endurance TBD

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary! It will be open to everyone so bring your kids, family, or friends… and a swimsuit!

There will be the taco truck for eats and a keg for drinks but if you like to get a little fancy then please BYOB!

Can’t wait!

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Monday 8/21

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

 

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

 

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 single leg elevated hip extensions (10/side)

 

Tuesday 8/22

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

 

B) E3MOM x 4-6 sets @ 90% pace:

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

 

RX+ use 155/105.

 

Wednesday 8/23

A) E4MOM x 4 sets:

– 6-8 Romanian deadlifts @ 30X1

– 6-8 single arm DB presses / side @ 2111

– 10-12 supine ring rows @ 2111

 

B) 8 min AMRAP:

– 6 toes to bar

– 8 alternating DB snatch

– 10 box jump overs (24/20”)

 

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

 

Thursday 8/24

A) Every 10 minutes x 4 sets:

– 500/400m row

– 20 RKB swings (heavy)

– 20 burpees over the rower

– 20 push press 95/65

– 20 wallballs (20/14)

*Keep times the same.

*Switch order every set.

 

Friday 8/25

A) E3MOM x 5 sets:

– pause front squat @ 32X1

*start moderate and build to a heavy but perfect set.

 

B) 3 sets for quality:

– double KB front rack walk x 1 lap (AHAP)

– 30 sec accumulated L-hang from pull-up bar

 

C) 3 sets for quality

– 10 DB skull crushers

– 10 DB tate presses

– 10 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

 

Saturday 8/26

For time with a partner:

– 50 pull-ups

– 100 box jump-overs (24/20, 20/16”)

– 100 wallballs (20/14, 14/10)

– 100 calorie row

– 100 Russian KB swing (70/53, 53/35)

– 100 burpees over partner

– 50 pull-ups

– 1 slide down the waterslide

*30 min cut-off.

 

Sunday 8/27

Classes TBD

We are turning 6 and would like YOU to help us celebrate! Come to the gym early for a special Anniversary Partner WOD or a little later to enjoy some tacos, adult beverages, and the return of the waterslide! It’s all going down on Saturday, August 26th!

Here is how the day with run down:

9-11am – The 600 Challenge Partner WOD (members and past-members only)

11am-3pm – Tacos, Drinks, Games, and Waterslide

 

If you plan on undertaking the partner WOD, a link for heat sign-up will go out shorty. Be one the look-out!

The party portion of Saturday is kid friendly so bring them on up!

 

In keeping with tradition, we will be doing a special workout for our 6th anniversary party on Saturday, August 26. Instead of the 300 Challenge we will be taking on the 600 Challenge! This will incorporate different movements and involve splitting reps with a partner.

So start eying your special someone now who you want to go through the ringer with! This will be for all members including our masters!

More details to come so stay tuned!

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Monday 8/14

A) E2MOM x 5 sets

– 3 back squats @ 85-85+%

*Go up on weight from last week.

 

B) E6MOM x 3-4 sets:

– 400m run

– 15-20 wallballs (20/14)

– 10-15 toes to bar

 

Tuesday 8/15

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7-8 = 1 rep @ 90%

Sets 9-10 = 1 rep @ 95+%

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8-10 shoulder to overhead (115/75, 95/65, 75/45)

3: 30 double unders

 

RX+ bump up to 15/12 cal, 135/95 weight, and 50 double unders.

 

Wednesday 8/16

A) E3MOM x 4 sets

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

 

B) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

Thursday 8/17

A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

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 10 minutes x 3 sets at 75-85% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.

 

Friday 8/18

A) E3MOM x 7 sets:

– Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 @ 101+%

 

B) 3 rounds for quality:

– 1 lap suitcase carry R

– 10-15 V-ups

– 1 lap suitcase carry L

– 6-8 BB good mornings @ 20X1

 

Saturday 8/19

8am Masters

9am CrossFit

10am Barbell

11am Intro To CrossFit

 

Sunday 8/20

8am Endurance

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

Nutrition and Wellness Program Week 12

Time to take a progress photo of yourself!  

Start thinking outside of “the box”, CrossFit sets us up to be able to do many activities.  Get out there and try something new!  You have made it through 12 weeks of working towards being healthier and bettering yourself.  It’s time for a treat yourself moment.  Remember that we want to think of food as fuel but that doesn’t mean you have to be 100% compliant 100% of the time.  Enjoy life!  We do however want you to get away from thinking of food as a constant reward,  “Well I worked out today so that means I can eat this entire pizza.”  If you think that way every time you exercise and eat, you won’t be fueling your body well, you won’t feel well and it will make it tough on you to meet your goals.

Treat yourself:  go eat something you really want or have been craving;  go get a massage or have some body work done (acupuncture, cupping, graston) and give back to the body you use, abuse, and ask to do such demanding work from each day. Get something for yourself. Go buy yourself that Lululemon tank top you have had your eye on, a new pair of shoes for work maybe or something new for your house or car. Plan a trip or activity (have a staycation from work, plan a trip to somewhere you’ve never been like a hiking trip to the Ozarks, go kayaking at White Rock Lake, go hiking in Cedar Hill, sky diving, rollerblading…).  

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Monday 7/24

A) Every 2 minutes x 3 sets

–  6 back squats @ 75-80%

*Try 5% heavier than last week.

 

B) Every 6 min x 3-4 sets @ 80-90% pace:

– 400m run

– 15 box jump overs

– 12 toes to bar

– 9 thrusters (115/75, 95/65)

*RX+ scale up to 135/95.

*Keep times the same.

 

Tuesday 7/25

A) E2MOM x 3 sets:

– power clean + hang clean@ 60-70%

+

E2MOM x 5 sets:

– clean @ 75-90+%

 

B) E2MOM x 3-4 sets each:

Station 1: 12/9 cal row + 10 burpees over rower

Station 2: 8 CTB pull-ups + 8 ground to overhead (115/75, 95/65)

 

RX+ scale up to:

Station 1: 15/12 cal row + 10 burpees over rower

Station 2: 3-5 muscle-ups + 8 ground to overhead (135/95)

 

Wednesday 7/26

A) E2MOM x 3 sets:

– 3 high hang snatch 55-65%

+

E2MOM x 3 sets:

– 1 hang snatch + 2 snatch 70-80%

+

E2MOM x 3 sets:

– 1 snatch pull + 1 snatch 85-90+%

*Try and build heavier than last week.

 

B) E2MOM x 5 sets:

– 3 push press

*Start at last week’s heaviest set of 4.

 

C) 3 sets for quality:

– 8 KB windmill / side

– 6-10 L-sit tuck to extensions (2-3 sec in tuck and extension positions)

– 20 DB hip extensions

 

Thursday 7/27

1. A) Gymnastic warm-up

EMOM x 3 sets

Station 1 –

• Level III: 45 sec of kick up to handstand balance
• Level II: 20 HS nose and toes shoulder touches
• Level I: 2-3 wall walks (stay hollow)

Station 2 –

• Level III: max effort UP muscle ups + 1 extra rep (accumulate at least 2-3)

• Level I & II: 6 kips on rings (w/ false grip) + 3 low ring turnovers (with band or feet assist)

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 7 minutes x 4 sets at 95-100% pace:

– 30/24 cal row

– 25 KB swings (heavy)

– 20 burpees

 

Friday 7/28

A) “Lynne”

Every 4 minutes x 5 sets:

– Max UB reps bench press (BW/.75xBW)

– Max UB reps pull-ups

*Score is total reps.

*Scale to .75xBW/.5xBW or lower if needed.

*Take 5 minutes per set if you are getting big numbers.

 

B) 3 sets for efficiency:

–  8/side x SA KB overhead reverse lunges (AHAP)

– 10-15 bent over reverse flys @ 2111

– 15-20 seated banded hamstring curls

 

Saturday 7/29

8am Masters

9am CrossFit

10am Barbell

 

Sunday 7/30

8am Endurance

TBD Open Gym