We would like to welcome our most recent Foundations On-Ramp Graduates! These new faces will be joining us in classes beginning this week. If you see a new face in class, introduce yourself and help us welcome them to our community and through their journey of CrossFit!

We have a busy month ahead with CGO 2017 beginning at the end of this month and going through March, (new Foundations grads encouraged to register!) therefore our next Foundations On-Ramp Course will begin April 4th. The details and registration for that course can be found here.

We’ll be using the HSPU standard from 15.4 today:

ARTICLES

+ Pressure Cooker Braised Kale and Carrots – Nom Nom Paleo

CrossFit WOD for Tuesday 2/15

press 3x8x60% (1:00 rest), then

Fitness

3 rounds for time:
10 push jerk, 43/29kg
20 thrusters, 43/29kg
30 wall ball, 20/14#
1:00 rest

Performance

3 rounds for time:
10 HSPU
20 double kettlebell thrusters, 20/12kg
30 wall ball, 20/14#
1:00 rest

Post time to whiteboard!

HellaFit WOD

PARTNER RELAY

30-min AMRAP

Relay 1
– 200m run
– goblet squat

Relay 2
– 40 KBS
– v-up

Relay 3
– 500m row
– push press

Relay 4
– 40 push-ups
– pullups/ring or hinge row/bent over row

This past weekend Gabrielle and Vicky both competed at the Trident Classic 2017 Weightlifting Meet at Trident Athletics down in Tacoma. It was their first competition, in the Open and Novice division respectively.

Gabrielle qualified for the American Open Series 2017 with her performance. Vicky took a podium spot in the Novice Divison. Wish them a congrats next time you see them!

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+ Cherry-picking and Birthday WODs: How to Stop the Madness – Breaking Muscle
+ Cherrypicking, Ducking, and Avoiding WODs – CPMFITness

CrossFit WOD for Monday 2/13

5 round superset:
bench press 3×80%
tempo pullups 5×6
(2:00 rest)

tag teams 5k row for time. Switch every 250m.

Post 5k time to whiteboard.

Olympic Weightlifting WOD

Welcome to the 2nd cycle of the year!

lifts: back squats, snatch takeoff + slow pull + snatch, snatch push press
accessories: legs, hips, back

Kettlebell WOD

 


Going overhead

It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.

CrossFit WOD for Sunday 11/12

TAG TEAMS

3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank

One athlete can work only when the other athletes is in position.

Score is max total reps. Post scores to whiteboard!

HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest,
5 rounds

– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up


Tony L finishing a set of toes-to-bar

CrossFit WOD for Saturday 11/11

CGO 14.4

AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14# to 10/9′
30 power cleans, 61/43kg
20 muscle-ups

Compare to 26JAN2016. Post time to whiteboard!

With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!

ARTICLES

+ Did We Used to Have Two Sleeps Rather Than One? – IFL Science

CrossFit WOD for Friday 2/10

tempo chin-ups 2121 3×8 (2:00 rest)

tabata double unders
tabata burpees
tabata goblet squats, 24/16kg
tabata situps
tabata double unders

Post all 5 scores to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch max, power clean & jerk max

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.