Here’s to a new triplet: Urmi, her husband Sean, and newborn baby Nirvan!
Nirvan (6 lbs, 9 oz, 21 inches)
ARTICLES
+ Ditch the Motivation and Find Success – Strength Sensei
CrossFit WOD for Wednesday 9/6
6 rounds, each for time: 500m row. Rest as necessary between each set.
then, work on 6 sets of hang power snatch triples
Post slowest and fastest rows to whiteboard!
Olympic Weightlifting WOD
clean & jerks, front squats
Kettlebell WOD
Primal mobility (extended)
Getup and swing focus
Simple and sinister
Lauren B & Nathan M
May these two goat belly together forever- congratulations on the engagement!
ARTICLES
+ Fittest On Earth? – PeteJourgensen
CrossFit WOD for Tuesday 9/5
front squat 5×3
AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb
Rest 5:00, then repeat.
Post scores to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry
CompEx WOD
21-15-9 rft:
power snatch, 35/25kg
C2/AB calories
“HEAVY FRAN”
15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#
30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU
Rest 5:00 between workouts.
Foundations 7
“KAREN”
150 wall ball shots for time
We’re open for classes today! 9am/10am/11am CrossFit and 12pm Olympic Weightlifting
This week we’ll see a lot of multiple-layer workouts with 1:1 work rest ratios: front squats, sprint chippers, run intervals, hang power snatches, a row/pushup/push press sprint followed by a situp/wall ball couplet, a repeat of a raw CinDT, a farewell workout of rowing and and Armor Building, and my birthday back squats/EMOM lifts!
ARTICLES
+ Noah Ohlson / Alex Anderson Hurricane Harvey Relief Raffle – RallyUp
CrossFit WOD for Monday 9/4
3 rounds for time:
2 rounds of “CINDY” (5 pullups, 10 pushups, 15 squats)
1 round of “DT” (12 deadlifts, 9 hang power cleans, 6 push jerks)
Post time to whiteboard / comments!
Sarah watching Colin row during the 2016 CrossFit Games Open
Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!
ARTICLES
+ The Real CrossFit Fight – T-Nation
CrossFit WOD for Friday 9/1
TRIPLE 3
for time:
3k row
300 double unders
3mi run
Scale as needed.
Post time to whiteboard!
Olympic Weightlifting WOD
Fun Day!
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats
Gymnastics Strength WOD
headstands, handstands, arch conditioning, and hanging
Mark B and Nathan A
ANNOUNCEMENTS
+ Monday is Labor Day and we’ll be running “Holiday Hours”. CrossFit class at 9, 10, 11AM & Weightlifting at 12PM.
+ No 6:30PM Weightlifting class on Friday, 9/1. (7:30PM Weightlifting only).
+ We are hosting the FREESTYLE CONNECTION Seminar with Carl Paoli on Tuesday 9/26. Register for the event here!
ARTICLES
+ Vitamin B6 and B12 Supplements Appear to Cause Cancer in Men – The Atlantic
CrossFit WOD for Thursday 8/31
YGIG for 20 minutes:
a. 25 situps, 50 double unders
b. max SDHP, 40/25kg
Score is max total sumo deadlift high pull reps. Post score to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Foundations WOD – Class 5
“PANIC BREATHING”
500-400-300-200-100m rows, meanwhile partner holds double kettlebell rack position. You Go, I Go, for time.
Nathan and Guillaume mobilizing prior to lifting
Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.
ANNOUNCEMENTS
This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.
ARTICLES
+ Never Satisfied, Or Never Happy? – CrossFit Invictus
CrossFit WOD for Wednesday 8/30
6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run
Post times to whiteboard / comments!
Olympic Weightlifting WOD
snatch max, clean & jerk max
Kettlebell WOD
Primal mobility
Clean and snatch skill work
Rows and squats
Vicky at the Trident Championship 2017
ARTICLES
+ CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.’ – Reason
CrossFit WOD for Tuesday 8/29
back squats 4×6
then, with a barbell loaded to 45-50% of your max deadlift:
– 15 cleans for time.
– 12 cleans for time.
– 9 cleans for time.
Rest as needed between each set.
Post times for each set of cleans to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Class 35
– Line drills
– Stretch shoulders, thoracic, hip flexors, and hamstrings
– Hanging on Rings, Midline, and Handstands
Foundations WOD – Class 4
Press 3×5
Push Press 3×5
Push Jerk 3×5
AMRAP in 15 minutes
25 ball taps
20 box jump/step up
15 slam Ball
10 hanging leg raises
CompEx WOD
A. 3 rounds for time:
800m run
80m double kettlebell rack carry, 2×32/24kg
40 air squats
B. for time:
50 strict pullups
50 strict ring dips
C. 5 minutes for max distance handstand walk
D. ABMAGGEDDON
