February 2014

Due to CrossFit releasing the Open WODs a day later this year, we are adjusting our usual Open schedule… please advise!   During the 5 weeks of The Open, Saturdays will look like this… 7:30am heat – Open WOD for non-competitors (no judges) 8:30am heat – Open WOD for non-competitors (no judges) 9:30am-11:00am – Basic […]

Day 6WOD 140208 warm-up – Coach’s Choice 10 rounds for time of:  (20:00 CAP)10 hang power cleans – add 2 reps each round10 box jumps/step-ups – add 2 reps each round on a 24”/20” box-OR-20 doube unders – add 5 reps each round L1 – 95/65Rx’d – 115/75SK – 135/95

Day 6WOD 140208  

Day 5WOD 140207In-House Friday Night Lights followed by Paleo Pot Luck Tonight!First WOD starts at 6:30pm warm-up – Coach’s Choice 10:00 to build a heavy hang power snatch5:00 – set up @ 50% AMRAP in 15:00 of:15 kb swings – 24kg/16kg15 ohs15 ring dips

Day 5WOD 140207   In-House Friday Night Lights followed by Paleo Pot Luck Tonight! Friday, 2/7 Evening Schedule: 4:30 PM Class FNL/Paleo Potluck: Arrive/Warm-up: 5:30-6:15, WODs start 6:30  

Day 4WOD 140206 warm-up – Coach’s Choice For time:100 squats250m row75 hrpu500m row50 abmat sit-ups750m row

Day 4WOD 140206  

Day 3WOD 140205 warm-up – Coach’s Choice EMOM for 10:00 of:on the evens – 5 pull-ups or 5 ctb pull-ups or 3 bar muscle-upson the odds – 5 stone squats (athlete’s choice) @ 10:00…EMOM for 10:00 of:on the evens – 1 or 2 or 3 wall climbson the odds – 150m row @ 20:00…EMOM for

Day 3WOD 140205   AM Classes are cancelled!! Shed will be open as usual for PM classes.   Drive safely! Please bring a change of shoes so that we can limit the amount of snow, salt and wet on the training floor.  

Day 2WOD 140204 warm-up – Coach’s Choice EMOM for 5:00 of:6 back squats rest exactly 5:00, set up barbells @ 95/65 (scale accordingly… scaling up is not an option) AMRAP in 5:00 of:1-2-3-4-5… and so onpower cleanburpee bar hops (lateral) rest 5:00 AMRAP in 5:00 of:1-2-3-4-5… and so onpush press/jerkbox jump with step down/step-up –