NEWS

Our APRIL FOUNDATIONS crew graduated this past Saturday! Say hi and introduce yourself to the new faces in classes!

JUNE FOUNDATIONS is up and ready for registration! If you’ve been interested in starting up with us this is your chance. The program runs 3 classes/week for 4 weeks.

COMMUNITY CLASS – Saturday 5/18

PROGRAMMING

Monday 4/29

Choose your preferred order of the following:
a. power snatch + snatch balance
b. power snatch + OHS
c. power snatch + hang snatch

Then EMOM for 6:00 (7 sets)
Set 1&2 60% using one of the complexes above
Set 3&4 70% using a different complex from above
Set 5&6 80% using the last complex from above
Set 7 is a snatch at 80%

then SNATCH up the ladder as far as possible
85-89-93-96-99-101%

Tuesday 4/30

AMRAP in 20:00
5 strict L pull-ups
10 ring dips
15 single-leg squats

Wednesday 5/1

(Same format at Monday)
a. power clean + thruster
b. power clean + front squat + jerk
c. power snatch + hang clean + jerk

then CLEAN & JERK up the percentage ladder

Thursday 5/2

back squat 1RM then

3 rounds for max reps of:
1:00 goblet squats, 32/24kg
1:00 sumo deadlift high pulls, 32/24kg
1:00 step-ups, 24/20″ holding 32/24kg
1:00 hand-release pushups
1:00 calorie row
1:00 rest

Friday 5/3

40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
deadlifts, 61/43kg

Saturday 5/4

3 rounds
15 push press, 43/29kg
15 bar-facing burpees

Alternate with a partner and repeat for 3 sets.

Sunday 5/5

for time:
800m run
1000m row
40 burpees over rower

rest 5:00 then

for time:
400m run
500m row
20 burpees over rower

rest 5:00 then

for time:
200m run
250m row
10 burpees over rower

ARTICLES

+ How Do You Want To Do This? – Bombsheller
+ Woman With Cerebral Palsy Opens Up Her Own CrossFit Gym After Beating Expectations and Cancer – Majically
+ Is Sleeping Naked Better? – REM-Fit
+ The Whole30 Program – Whole30
+ A Grain, A Green, A Bean – No Meat Athlete

PROGRAMMING

Monday 4/15

GROUNDHOGS DAY

27-21-15-9 reps for time:
DB squat cleans (2×50/35lbs)
toes-to-bar

100 double unders between each set.

Tuesday 4/16

FILTHY FIFTY – Rx

for time:
50 box jumps, 20″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 16/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions*
50 wall ball, 20/14# to 10/9′
50 burpees
50 double unders

FILTHY FIFTY – Performance

for time:
50 box jumps, 32/24″
50 jumping pullups
50 perfectly-vertical kettlebell swings, 24/16kg
50 walking lunges, 24/16kg
50 knees-to-elbows
50 kb push press, 24/16kg
50 hip extensions*
50 wall ball, 20/14# to 11/10′
50 burpees over bell
50 UB double unders

Wednesday 4/17

CF TEST 1
3-5 rounds to ramp up to a 1RM bench press and within :30 begin the pullups. Any grip is allowed as long as the range of motion is complete. Scoring: Multiply the bench press by the number of pullups completed. Scaling: Jumping c2b pullups or ring rows

CF TEST 3
tabata air squats by 4:00 of muscle-ups

After the eighth Tabata Squat interval the athlete gets ten more seconds of rest and then has 4 minutes to complete as many muscle-ups as possible. The muscle-ups need not be consecutive, i.e., without rest. All squats must be from below parallel to full extension of the hip and leg. Scoring: the Tabata Squat score (weakest number of squats in each of eight intervals of twenty seconds of work followed by 10 seconds of rest) multiplied by the number of muscle-ups completed within four minutes. Total time for test: 8 minutes. Modifications: With regard to the muscle-up, there are two possibilities for adaptation. One is to assist manually – someone pushing the athlete up. The other is to replace the muscle-up with
four minutes of pull-ups and dips.

Thursday 4/18

AMRAP in 30:00
30 double unders
15 calories row/bike/ski
30 double unders
15 calories bike/ski/row
400m run

Friday 4/19

AMRAP in 12 minutes
3-6-9-12-15-18-etc of
ground-to-overhead, 70/50kg
toes-to-bar

Saturday 4/20

in pairs for time:
1200m run together
100 calorie row, broken up
80 synchro wall ball, 20/14lbs to 10/9′
60 synchro med ball cleans, 20/14lbs

Sunday 4/21

“CINDY”
AMRAP in 20:00
5 pullups
10 pushups
15 squats

ARTICLES

+ Positive Mantras – Invictus Fitness
+ Add Years to Your Life By Increasing Muscle Power, Not Muscle Strength – StudyFinds
+ “I Don’t Find Muscular Women Attractive,” One Wife’s Tale – Morning Chalk Up