Tuesday 12/31

Class Schedule: 6am, 7am, 9:15, 11:30, 2:30

Strength:

A. 12 minutes to build to max squat clean thruster    

Wod:

3 rounds 

10 cal. AB (30 cal AD)

20 wall balls

30 push ups 

40 DBU (L1- 80 singles, L2- 120 singles)

Rest 3 minutes between rounds (keep track and go on your own rest time not as a group)

Monday 12/30

No 5am class

Strength:

A1. Snatch 

3 sets X 2 reps@ 70%

2 sets X 2 reps @ 75% 

A2. DB/KB Rows

5 sets of 6 reps per arm

Wod:

opens wod 13.1

17 minute amrap

40 burpees 

30 power snatches

30 burpees

30 power snatches

20 burpees

30 power snatches

10 burpees

amrap power snatches

Male:

Level 1: 45, 75, 95, 115 

Level 2: 75, 95, 135, 165 

Level 3: 75, 135, 165, 210

Female: 

Level 1: 35, 45, 55, 65

Level 2: 45, 65, 75, 85

Level 3: 45, 75, 100, 120

Friday 12/27

Strength-

A1. Bench Press - 4 sets x 6 reps

A2. Deadlift - 4 sets x 3 reps

WOD-

5 Min AMRAP:

5 Deadlifts (L1 - 135/85, L2 - 185/105, L3 - 225/145)

5 Pull Ups

3 min Rest

5 Min AMRAP:

9 Thrusters (L1 - 65/45, L2 - 75/55, L3 95/65)

12 Burpees Lateral Bar Hops

3 Min Rest

5 Min AMRAP:

15 Power Cleans (L1 - 65/45, L2 - 75/55, L3 95/65)

15 Wall Balls

Thursday 12/26

Class Schedule: 10:30am, Noon, and 1:30

Strength-

A. 10 mins to find 3RM Front Squat

B. One Attempt of max reps Pull Ups

L1/L2 - pull ups

L3 - CTB

WOD-

50 KB swings

50 Walking Lunges

50 Toes to Bar

50 Shoulder to Overhead

40 Alternating KB snatches

50 Wall Balls

30 Burpees

L1 - 35/10#db - 26#kb, 65/45#

L2 - 53/35# KB (women 26#kb for snatches), 75/55#

L3 - 70/35#, 95/65#

Tuesday 10/24

Classes today - 6am, 7am, 9:15, Noon

Strength-

A. EMOM for 10 min:

even - 2 power clean and push jerks @ 70% of 1rm clean and jerk

odd - 5 strict pull ups

WOD-

For Reps: 

4 rounds

1 min Cal on AB

1 min Sit ups

1 min Row for cal

1 min Plank

1 min Rest

Monday 12/23

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule

Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only

Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY

Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only

Friday 12/27 - Normal Schedule NO 5AM CLASS

Saturday 12/28 - Normal Schedule

Sunday 12/29 - Normal Schedule

Monday 12/30 - Normal Schedule NO 5AM CLASS

Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only

Wednesday 1/1 - CLOSED  

WOD

"12 days of CrossFit"

Holiday Schedule

No noon class today

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule

Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only

Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY

Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only

Friday 12/27 - Normal Schedule NO 5AM CLASS

Saturday 12/28 - Normal Schedule

Sunday 12/29 - Normal Schedule

Monday 12/30 - Normal Schedule NO 5AM CLASS

Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only

Wednesday 1/1 - CLOSED  

Friday 12/20

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule
Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only
Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY
Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only
Friday 12/27 - Normal Schedule NO 5AM CLASS
Saturday 12/28 - Normal Schedule
Sunday 12/29 - Normal Schedule
Monday 12/30 - Normal Schedule NO 5AM CLASS
Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only
Wednesday 1/1 - CLOSED 

Strength: 

A1. Back Squats 

4 sets of 10 reps @tough weight

A2. Pendlay Row 

4 sets of 5 reps 

Wod:

For time:

20 KB swing 

30 burpees

40 medball walking lunges (hold at chest level)

50 wall ball shots 

60 DBU

Level 1: 35/26, 14/20, 120 singles 

Level 2: 53/35, 20/14, 180 singles 

Level 3: 70/53, 20/14, dbu

Thursday 12/19

Strength: 
A1. Single leg deadlifts 

4 sets of 6 each leg

A2. TGU

4 sets of 2 each arm (not alternating)

Wod:

5 minute amrap 

7 power clean 

10 box jumps 

15 DBU

Rest 3 minutes 

5 minute AMRAP

10 OHS (level 1=10 front squats)

10 toe to bars

Rest 3 minutes 

5 minute AMRAP 

200 meter run 

12 pull ups 

Level 1: 65/45 (all barbell movements), 20/14, 30 singles 

Level 2: 95/65, 24/20, 45 singles 

Level 3: 115/75, 30/24, dbu

Wednesday 12.18

We are open for regular hours today

A. Snatch pulls @105% of 1 RM 

4 sets of 3 

B. squat snatch - start at 60% of 1RM and add 10/5# every minute until max 

( once you are done, if other people are still lifting  do EMOM 30 second plank holds) 

Wod: 

For time: 

21-15-9

Power snatches 

Lateral burpee bar hops 

Level 1: 65/45

Level 2: 95/65 

Level 3: 115/75

Tuesday 12/17

WEATHER UPDATE:

Due to local weather, all afternoon classes are cancelled. This includes 5:30 and Yoga. We will resume normal classes tomorrow morning. Stay safe and drive slow. 

ATTENTION ALL MEMBERS:

Tuesday and Thursdays 2:30pm class is cancelled till further notice. This class time is now reserved for NHS Baseball team. Sorry for any inconvenience. 

Strength: 
A. 7 minute EMOM

7 power clean + jerks 

L1- 65/45

L2- 95/65

L3- 135/95

Wod:

1 minute single leg deadlifts w/ kb 

1 minute AD @80% 

1 minute plank 

1 minute walking lunges w/ kb's

rest 1 minute 

X 4 rounds 

No levels today or scores,  push yourself just to feel good about yourself, not to beat the guys next to you today

Monday 12/16

Strength:

A. 10 minute to find 3RM front squat 
B. 1 set- 1 attempt max UB pull ups (Level 3: CTB pull ups) 

Wod:

10 minute AMRAP 

8 KB swings  

8 toe to bars 

8 thrusters 

Level 1: 35/26, 45/35

Level 2: 53/35, 75/55

Level 3: 70/53, 95/65

Saturday 12/14

No 12:00 class today!

“Victoria” 

5 Rounds For Time

10 Thrusters 95/65#

14 Box Jumps 24/20”

12 SDHP 95/65#

12 Burpees

27 KB Swings 53/35#

Friday 12/13

Strength-

A1. Bench Press - 4 sets of 8 reps

A2. Snatch Grip RDL - 4 sets of 4 reps

WOD-

30 Pull ups

30 Shoulder 2 Overhead

50 KB Swings

30 Shoulder 2 overhead 

30 Pull ups

L1 - Ring rows, 65/45#, 35/26#

L2 - Pull ups, 95/65#, 53/35#

L3 - CTB Pull ups, 135/95#, 70/53#

Thursday 12/12

Strength-

A1. Back Squat - 3.2.1.3.2.1

A2. Pendlay Rows - 6 sets of 6 reps

WOD-

For Total Reps

1 min Wall Balls

1 min Sit ups

1 min Burpees

1 min plank 

1 min Rest

x 4 rounds

Wednesday 12/11

A. EMOM for 16 mins

Even: 3 squat Clean and Jerks 

L1 - 95/65#

L2 - 135/85#

L3 - 155/105#

Odd: 4 Kipping HSPU

L1 - 8 Push ups

L2 - 30 Sec Hand Stand Hold

L3 - HSPU

WOD - 
21-15-9

Deadlifts

TTB

L1 - 115/85#

L2 - 165/125#

L3 - 225/145#

Tuesday 12/10

A. 

L1 - Hang Snatch + OHS - 5 sets building in weight each set

L2 - Snatch + OHS - 5 sets building in weight each set

L3 - Snatch + Snatch Balance + OHS - 5 sets building max complex

WOD - 

7 min AMRAP

5 Power Snatch

7 Burpee Box Jumps

L1- 75/55#

L2 - 95/65#

L3 - 135/75#

Monday 12/9

Gym is still on regular schedule today, drive safe!

Strength-

A1. KB in each hand Step ups - 4 sets of 5 each leg (heavy)

A2. Double Unders - 4 sets of 1 min AMRAP

WOD-

30 burpees

10 KB swing

20 burpees

20 KB swing

10 burpees

30 KB swing

L1 - 35/26#

L2 - 53/35#

L3 - 70/53#

Friday 12.6

Strength:
A1. close grip bench press
5.3.1.3.5

A2. clean grip RDL
5 sets of 4

Wod:
11.4
15 minute AMRAP
9 deadlifts
12 HR push ups
15 box jumps

Level 1: 95/65, 20/16"
Level 2: 125/85, 24/20"
Level 3: 155/105, 24/20"

Thursday 12/5

Strength:

16 minute emom

odd: 7 thrusters

even: 7 pull ups 

L1: 75/45, ring rows

L2:95/65, pull ups 

L3: 115/75, CTB pull ups 

Wod: 

For time:

400 meter run 

30 kb swings 

30 burpees 

Level 1: 35/26#

Level 2: 53/35#

Level 3: 70/53#

Wednesday 12/4

A1. 1 1/4 back squats 

4 sets of 5 

A2. Pendlay row 

4 sets of 6

Wod: 

1 minute plank hold 
1 minute power cleans 

1 minute front squats 

1 minute dbu

1 minute rest 

X 4 rounds 

Level 1:65/45, singles

Level 2: 95/65, singles

Level 3: 135/95, dbu

Tuesday 12/3

YOGA TONIGHT @ 6:30

Please bring your own mat

Strength: 

A1. Snatch balance 4 sets of 2

L1- OHS 

L2/L3- Snatch balance 

A2. TGU 4 sets of 3 each arm (not alternating)
 

Wod: 
21-15-9 

OHS 

burpees 

Level 1-65/45

Level 2- 95/65

Level 3- 115/75 

Monday 12/2/13

Strength: 

A. Build to tough weight in 5 sets 

L1- form work @ hang clean + front squat 

L2- tough weight @ deadlift+ hang squat clean+ front squat 

L3- build to max @squat clean + hang squat clean + front squat

B. 50 T2b for time (must be done in sets of 5 UB) 

wod:

12 minute AMRAP 

5 pull ups 

10 box jumps 

15 wall balls

Level 1: ring rows, 20/16",24/20#

Level 2: pull ups, 24/20",20/14#

Level 3: CTB pull ups, 24/20",20/14#

Friday 11/29

Fridays classes 9:00am, 10:00am, 11:00am, and Noon.

Strength-

A. Back squat - 8 min to find a 3 rep max

B. 5 min AMRAP - Turkish Get Ups 

L1 - 26/18#

L2 - 35/26#

L3 - 53/35#

WOD-

10 min AMRAP

3 Power Cleans

6 hand release push ups

9 Air squats 

Immediately after the 10 mins

Death by Burpees

L1 - 95/65#

L2 - 135/95#

L3 - 185/125#

Thursday 11/28 HAPPY THANKSGIVING

Happy Thankgsgiving everyone!

Open gym only today from 7:30am - 10:00am with Coach Megan.

Tomorrow classes will run 9am, 10am, 11am, and Noon

Wednesday 11/27

Strength-

A1. Push Press - 5 sets of 3 reps

A2. CG RDL - 5 sets of 4 Reps

WOD-

3 Rounds For Time

25 KB Swings

25 Burpees

L1 - 35/26

L2 - 53/35

L3 - 70/53

Tuesday 11/26

YOGA TONIGHT @ 6:30pm

Bring your own mat please!

Thanksgiving Schedule

Thursday: 7:30 - 10:00 am open gym only

Friday: Classes - 9:00am, 10:00 am, 11:00am, and 12:00pm

Strength-

A.

L1 - Hang Snatch w/ pause to OHS - 5 sets of 3 (not touch n go)

L2 - Snatch Pull + Hang Snatch + OHS - 5 sets of 2 (not touch n go)

L3 - Snatch Pull + Squat Snatch + OHS - 5 sets of 2 (not touch n go)

WOD-

10 Rounds For time

10 Box Jumps

12 Toes to Bar

100 m Run

Monday 11/25

Strength-

A1. Front Squat- 2.2.1.1 @ 32X1 Tempo

A2. Single Leg KB RDL - 4 sets of 5 each leg

WOD-

3 Rounds for Total Reps

1 Min Wall Balls

1 Min Power Cleans

1 Min Push Press

1 min Burpees

1 Min Rest

L1 - 75/55

L2 - 95/65

L3 - 135/75

Friday 11/22

Strength:

A1. Bench Press
8.6.4.2

A2. weighted pull ups 

4 sets X 3 reps 

Wod:

2.4.6.8.10.8.6.4.2

thrusters 

lateral burpee bar hops

Level 1: 65/45#

Level 2: 95/65#

Level 3: 135/95#

Thursday 11/21

Strength: 

A1. DB walking lunges by side 30 meters X 4 sets 

A2. Planks X 4 sets 

level 1: 1:30 minute no weight

level 2: 1:30 minute w/ 25/10

level 3: 1:30 minute 45/25

Wod: 

30 seconds power cleans 

30 seconds box jumps 

30 seconds squat thrusts

30 seconds sit ups

2 minute rest

X 4 rounds

Level 1: 75/55, 20/16

Level 2: 95/65, 24/20

Level 3: 135/95, 24/20

Wednesday 11/20

Strength: 
A. build to tough squat snatch in 10mins 
B. take 77% of A complete 1 snatch every 30sec for 4 minutes 

Wod: 
3 rounds for time: 
400 meter run
20 pull ups 
20 OHS

Level 1: Ring rows, 45/35
Level 2: pull ups, 75/55
Level 3: ctb pull ups , 95/65

Tuesday 11/19

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength: 

14 minute EMOM

odd: 4 squat cleans @65%-70%

Even: 15 DBU 

Level 1= 30 singles

Wod: 

50 wall balls  

20 burpees 

35 wall balls 

20 burpees 

20 wall balls 

20 burpees

level 1= 14/10# 

rx= 20/14#

Monday 11/18

Monday:
Strength: 
A1.CG rdl's 
5 sets of 4 
A2. Push press 
5 sets of 3 

Wod: 
15 minute amrap 
50 KB Swings 
25 goblet squats 
15 Pull-ups

Level 1: 26/18
Level 2: 35/26
Level 3: 53/35

Friday 11/15

Strength-

A. 10 Mins to find Max Back Squat

B. AMRAP Unbroken Back Squats @ 70% of A

WOD-

For Time-
20 OHS

20 CTB Pull ups

20 OHS

20 HSPU

20 OHS

L1 - 75/45#, Ring Rows, Push ups

L2 - 95/65#, Pull ups, S2O if no HSPU

L3 - 135/95#

Thursday 11/14

Strength-

A1. CG Bench Press - 8.6.4.2

A2. Single Arm Row - 4 sets of 8 each arm 32x1 Tempo

A3. 4 TGU's - 2 each Arm, not alternating *heavy

WOD-

3 Rounds for Time

400m Run

21 Thrusters 

21 Toes to Bar

L1 - 45/35#

L2 - 65/45#

L3 - 75/55#

Wednesday 11/13

A1. Front Squat - 5.4.3.5.4.3

A2. Weighted Pull ups - 6 sets of 6 - 8 reps

L1 - Ring Rows @ 33x1 tempo

L2 - Strict Pull ups

L3 - Weighted Pull ups

WOD-

For Total Reps-

1 min AMRAP Wall Balls

1 min AMRAP Pull ups

1 min AMRAP Burpees

rest 1 min

x 5

Tuesday 11/12

YOGA TONIGHT @ 6:30pm

Bring your own mat please!

Strength-

A. EMOM for 12 Min -

Even - Power Clean x 1 + Hang Power Clean x 1 + Push Press x 2

Odd - 15 Double Unders

L1- Hang Clean x 1 + Push Press x 2, 30 Singles

L2/L3 - As Rx

WOD-

10 Rounds For Time-

10 Ring Dips

10 Ab Mat Sit ups

10 Squats

L1/L2 - Box Dips

L3 - Ring Dips

Monday 11/11

Yes we are open and yes we are normal hours

WOD-

 Veterans Day WOD

"Tommy Mac"

2 Rounds For Time
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Sunday 11/10

Don't forget Sunday partner classes today at 8 and 9 am followed by intro level gymnastics at 10 am! 

Friday 11/8

Strength: 

A1. Snatch pull + Snatch 

5 sets of 1+1 

A2. Single leg single arm KB deadlift

5 sets of 6 each leg 

Wod: 

For time: 

400 meter run 

50 thrusters 

50 HR push ups 

400 meter run

Level 1: 45/35#

Level 2: 65/45#

Level 3: 75/55#

Thursday 11/7

Strength: 

A. Bench Press 8.6.4.2

A2. Pendlay rows 4 sets of 5 reps

A3. L-sit holds 4 sets of:

level 1: hang L sit hold for 30 seconds

level 2: p-bar l sit hold - 30 seconds 

level 3: ring l sit hold- 30 seconds 

 

Wod: 

3 rounds for time:

50 dbu

21 lateral burpee bar hops 

7 power snatches

level 1: 2:1 singles, 65/45 

Level 2: 3:1 singles, 95/65

Level 3: dbu, 135/95

Wednesday 11/6

Strength: 

A1. Back Squats 4 set of 5  

A2. Good Mornings 4 sets of 10-12 

A3. 1 minute Plank Holds 

level 1: no plate 1 minute 

Level 2: 25/10 1 minute UB

Level 3: 45/25 1 minute UB

Wod: 
7 minute AMRAP

up the ladder

3 clean and jerks 

3 toe to bars 
6...
6...
9..
9...
....
....

L1- 75/55, ab mat sit-ups

L2 - 95/75, knees to elbows

L3 - 135/95, toes to bar u

Tuesday 11/5

YOGA TONIGHT @ 6:30pm

Please bring your own mat!

Strength:

A.  clean grip deadlifts 4 sets of 3-4 reps @tough weight

Level 1: deadlifts from blocks (knee height) 

Level 2: deadlift from floor 

level 3: deficit deadlift from 35# plates
 

B. 5 minute AMRAP thruster 1-5 ladder

level 1: 45/35 

level 2: 85/65

level 3: 115/85

Wod: 

10 minute AMRAP 

10 Wall balls 

10 Pull ups 

10 box jumps 

Level 1: 14/10#, abmat sit ups 

Level 2: 20/14#, knee to elbows 

Level 3: 20/14#, toe to bars 

Monday 11/4

Strength: 

A. Power clean + Hang power clean + front squat + split jerk 

Level 1: hang power clean + front squat  (5 sets for form) 

Level 2:  Hang power clean + front squat + split jerk (5 sets building without without breaking form) 

Level 3: RX build to max in 5 sets 

B. 20 TGU @ moderate weight (alternating arms) 

Wod: 

100 burpees for time 

Friday 11/1

Strength-

A. Power Clean x 1, Split jerk x 2, Front Squat x 1 @ 85% of 1RM C&J x 4 sets

B. Toes To Bar - 50 reps for time, must be done in unbroken sets of 5

WOD-

4 Min AMRAP Front Squats, must be taken from floor

4 min AMRAP Pull Ups 

4 min AMRAP Wall Balls

L1 - 95/65#, Ring Rows, 14/10#

L2 - 135/95#, Pull ups, 20/14#

L3 - 185/120#, CTB, 20/14#

Thursday 10/31

Strength-

A1. Snatch Pull Cluster - 1.1.1 rest 10 sec. rest 1 min x 3 sets, @ 110% of 1RM snatch

A2. Squat Snatch - 3 sets of 2 reps, not TnG

WOD

For time-

800 m run

then 
3 rounds

15 Burpees over the bar

10 Power Cleans

10 Shoulder to Overhead

then 

800 m run

L1 - 75/55#

L2 - 95/65#

L3 - 135/95#