Wednesday 12/31

Class Schedule for News years Eve and New Year Day

Wednesday- 

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

Thursday- 

Closed

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness -

A1. Strict press x 10,10,8,8

A2. Scap pull ups + negative pull ups

(2+5) x 4 sets

*hold scap retraction for 3 sec, then negative pull ups is 5 sec down each rep

+

13 min on clock

30 DB Thrusters (40/25)

30 Ring Rows or Pull ups

30 box Jumps (24/20)

30 KB SDLHP (53/35)

AMRAP burpees

Performance -

A1. BN Jerk Grip Strict Press - 10, 10, 8, 8; building in weight

A2. Weighted Strict Pull Up x 3 x 4 sets

* 3 sec hold with chin over the bar each rep

+

13 min On the Clock

30 Thrusters (115/75)

30 Pull ups

30 Burpee Box Jumps (24/20)

30 Cal Row

AMRAP MU's/CTB pull ups

Tuesday 12/30

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness - 

A1. CG 3 stop DL (mid shin, knees, mid thigh) x 3 x 4 sets

A2. Pike push ups x 5 x 4 sets

*work up from floor. Elevate with plates or box. 

A3. Hollow Rocks x 25 x 4 sets

+

3 rounds

20 sec AMRAP hang power clean (75/55)

20 sec AMRAP burpees

20 sec AMRAP row for cal (go off erg timer)

Rest 5 min 

Performance -

A. CG deadlift - build to max in 4 attempts 

*must maintain good clean pull form

B1. Strict HSPU x 30 sec AMRAP

x 3 sets

B2. L sit hold x 1 min x 3 sets

+

3 rounds

20 sec AMRAP power clean (115/75)

20 sec AMRAP burpees

20 sec AMRAP AB for cal

Rest 5 min

Monday 12/29

Last week to be able to sign up for the Sandy Hook Fundraiser! 

We need more RedZone members to sign up to participate and to volunteer. Please talk to a coach or sign up at the front desk to volunteer. 

To sign up to participate please go to 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045?aff=eac2

Fitness -

A. Clean pull under x 3 x 3 sets 

* stay light and work only on speed under the bar

B1. Back Squat x 3 x 3 sets

@ 60 - 65% 

* first rep is a 5 sec pause in bottom

B2. Box jumps x 3 x 3 sets

* find a tough height and work on continence in jump

+

15 min AMRAP

10 kb swings (53/35)

15 knees to elbows

10 cal row

Performance -

A. Clean Pull Under x 3 x 3 sets; bundling each set

B1. Back Squat x 3 x 3 sets @ 70%

* first rep is 5 sec pause in bottom

B2. Seated box jump x 3 x 3 sets; increase height each set

+

15 min AMRAP

10 hang squat cleans (95/65)

15 TTB

30 DU's

Friday 12/26

Class Schedule - 

10:30am, Noon, and 1:30pm

Fitness

Strength 

A1. Deadlift 6-8 reps x 4 sets

A2. Wall climbs 4 reps x 4 sets 

A3. Double under practice 60 seconds x 4 sets 

Wod

14 minute amrap

20 burpees 

20 ring rows 

20 abmat sit ups 

Performance 

Strength 

A. Deadlift build to tough triple tng in 10 minutes 

B1. Strict hspu 5 reps x 3 sets ( deficit if possible) 

B1. Dbu max ub x 3 sets 

Wod 

14 minute amrap

20 burpees 

20 pull ups 

20 v ups 

Wednesday 12/24

Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon

Thursday 25th Christmas day- CLOSED 

Friday 26th- 10:30 am, 12, 1:30 pm 

Saturday 27th- normal Saturday hours

Sunday 28th- normal Sunday hours

Monday 29th- Normal hours

Tuesday 30th- normal hours

Wednesday 31st New Years Eve- 6 am, 7 am, 9:15 am, 11:30  am, 2:30 pm

Thursday 1st new years day- CLOSED

Friday 2nd- no 6 am , then regular schedule 

Fitness
Strength 
A1. DB walking lunges  20 reps x 3 sets
A2. db bent over row 5/arm x 3 sets @23x1
A3. ring kip swing w/ towel between feet 8 reps x 3 sets 

Wod
for time:
750 meter row 
15 ring rows 
75 wall balls 
15 ring rows 
750 meter row 

Performance 
Strength 
A1. Back Rack reverse step lunges 20 total reps x 3 sets 
A2. db bent over row 5/arm x 3 sets @23x1 
A3. ring kip swing w/ towel between feet 8 reps x 3 sets

Wod 
For Time:
30 cal ab 
20 ctb pull ups 
75 wall balls 
20 ctb pull ups 
30 cal ab 

Tuesday 12/23

HOLIDAY SCHEDULE: 

Tuesday 23rd- normal hours

Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon

Thursday 25th Christmas day- CLOSED 

Friday 26th- 10:30 am, 12, 1:30 pm 

Saturday 27th- normal Saturday hours

Sunday 28th- normal Sunday hours

Monday 29th- Normal hours

Tuesday 30th- normal hours

Wednesday 31st New Years Eve- 6 am, 7 am, 9:15 am, 11:30  am, 2:30 pm

Thursday 1st new years day- CLOSED

Friday 2nd- no 6 am , then regular schedule 

Fitness
Strength
A. Power snatch from pause @knee 
3 reps x 3 sets go off feel, keep it light and focus on form 
B1. Strict press 5 reps x 3 sets
B2. clean grip RDL 5 reps x 3 sets 

Wod
3 rounds 
All rounds done at 85% 
50 singles 
250 meter row 
12 hr push ups 
12 box jumps with step down
250 meter row 
rest 3 minutes between rounds 


Performance 
Strength
A. Power snatch from pause @knee 
3 reps x 3 sets building each set  
B1. Strict press 5 reps x 3 sets
B2. clean grip RDL 5 reps x 3 sets 

Wod 
3 rounds @85% 
30 dbu
350 meter row
8 hspu
12 lateral box jump overs (30/24)
350 meter row 
rest 3 minutes between rounds 

Monday 12/22

HOLIDAY SCHEDULE:

Monday 22nd - normal hours  

Tuesday 23rd- normal hours

Wednesday 24th Christmas Eve- 6 am, 7 am, 9:15 am, Noon

Thursday 25th Christmas day- CLOSED 

Friday 26th- 10:30 am, 12, 1:30 pm 

Saturday 27th- normal Saturday hours

Sunday 28th- normal Sunday hours

Monday 29th- Normal hours

Tuesday 30th- normal hours

Wednesday 31st New Years Eve- 6 am, 7 am, 9:15 am, 11:30  am, 2:30 pm

Thursday 1st new years day- CLOSED

Friday 2nd- no 6 am , then regular schedule 

Fitness

Strength 

A. 3 position clean (High hang, below knee, floor) 4 sets building 

B1. Back squat @32X1 tempo @65% 5 reps x 3 sets 

B2. Scap pull up + 5 sec. negative pull up (3+1) x 3 sets 

Wod

10 minute amrap 

30 kb swings (53/35)

30 goblet squats

30 burpees 

Performance 

Strength 

A. 1 power clean + 1 hang squat clean + 1 front squat - 4 sets building each set 

B1. Back squat @32x1 tempo, @75% 3 reps x 3 sets 

B2. Muscle up progressions (3 ring muscle ups or 5 elevated ring pull thru's) x 3 sets  

 

Wod 

10 minute amrap 

50 bar facing burpees 

40 back squat (115/75)

30 toe to bars 

Friday 12/19

Holiday Pot Luck Party tonight! 

No 6:30pm Class!

"12 Days Of CrossFit"

For time

1 thruster (115/75)

2 HSPU

3 Box Jumps (30/24")

4 Snatches (115/75)

5 Burpees

6 CTB Pull ups

7 Wall Balls

8 KB Swings (53/35)

9 TTB

10 DU's

11 S2O (115/75)

12 Squat Cleans (115/75)

*Scale as needed! Everyone can and should participate 

Coaches will be participating 

6:00 am - Nicole

9:15 am - Gina and Steph

4:30 pm - Harrison and Kurt

5:30 pm - Eamonn and Kris

Thursday 12/18

Holiday Pot Luck this Friday @ 7pm (No 6:30pm Class)

Sign up sheet on the front desk for what you would like to bring to the pot luck

12 Days of CrossFit WOD this Friday! Class schedule the same with the exception of the 6:30pm class. Coaches will be partcipating this year :)

We NEED more volunteers and more RedZone Members to participate in the Sandy Hook Fundraiser! We've always had a great turn out and we would like to see it again. 

Fitness - 

A. EMOM x 8 min

3 Reps CG Bench Press @ 65% max bench

B1. Elevated Ring Rows x 8 reps x 4 sets

rest 30 sec

B2. Wall Walks x 5 reps x 4 sets

Rest 30 sec

+

4 Rounds

20 Wall Balls

250 m Row

rest 60 sec between rounds  

Performance - 

A. EMOM x 8 min

3 reps CG Bench Press @ 70-75% max bench press

B1. Weighted Pull ups x 3 x 4 sets

Rest 30 sec

B2. Strict HSPU x 10 x 4 sets

Rest 30 sec

+

4 Rounds

20 UB Wall Balls

350 m row

Rest 60 sec between rounds

Wednesday 12/17

Holiday Pot Luck this Friday @ 7pm (No 6:30pm Class)

Sign up sheet on the front desk for what you would like to bring to the pot luck

12 Days of CrossFit WOD this Friday! Class schedule the same with the exception of the 6:30pm class. Coaches will be partcipating this year :)

We NEED more volunteers and more RedZone Members to participate in the Sandy Hook Fundraiser! We've always had a great turn out and we would like to see it again. 

Fitness - 

A. Every 30 sec for 7 min 

1 Hang Clean + 1 S2O @ 60 - 70% max clean and jerk (or weight capable of perfect form) 

B. 50 Strict Knees to Elbows

+

3 rounds for time 

15 Deadlifts (135/85)

15 HR Push ups

20 Box Jumps (24/20")

Performance - 

A. Every 30 sec for 7 min

1 Clean & Jerk @ 75% max Clean and jerk

B. 50 Strict TTB

+

3 rounds for time

15 deadlifts (185/105)

15 Dips

20 Box Jumps (24/20")

Tuesday 12/16

Holiday Pot Luck this Friday @ 7pm (No 6:30pm Class)

Sign up sheet on the front desk for what you would like to bring to the pot luck

12 Days of CrossFit WOD this Friday! Class schedule the same with the exception of the 6:30pm class. Coaches will be partcipating this year :)

We NEED more volunteers and more RedZone Members to participate in the Sandy Hook Fundraiser! We've always had a great turn out and we would like to see it again. 

Fitness - 

A1. Push Press x 3 x 4 sets

Rest 60 sec

A2. Snatch Grip RDL x 5 x 4 sets

Rest 60 sec

+

For Time-

4 Rounds

60 Single unders

12 alternating DB Snatches (40/25)

10 Burpees to 45# plate

Performance - 

A1. Muscle Snatch x 3 x 4 sets

Rest 60 Sec

A2. Snatch Pull w/ pause at top of shruf for 3 sec. x 5 x 4 sets @ max Snatch 

Rest 60 sec

+

10 Min AMRAP

15 Power Snatches (75/55)

30 DU's

8 Bar Facing Burpees

Monday 12/15

12 Days of CrossFit WOD this Friday!

Holiday Party to follow the WOD!

We will announce the times the coaches will particpating in the WOD too this week.

Fitness - 

A. Back Squat x 5 reps x 3 sets 

B. 5 min Pull up or Ring Row Ladder

1 - 5 UB reps

+

40 - 30 - 20

Air Squats

Cal Row

Performance -

A. 8 min to establish tough 3 rep Back Squat

B. 5 min CTB Pull up or Muscle up Ladder

1 - 5 UB Reps

+

40 Back Squat (75/45)

40 Cal Row

30 Front Squats (75/45)

30 Cal Row

20 OHS (75/45)

20 Cal Row

Friday 12/12

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness
Strength:
A. BN snatch grip push press + ohs (2+2) off feel for 10 minutes 
B1. Back squat with 31x1 tempo 3 reps x 3 sets 
B2. Powell raises 8/arm x 3 sets 

Wod:
for time: 
30 jumping pull ups 
30 front squats @95/65
30 burpees

Performance
Strength:
A. Hang squat snatch + ohs (1+2) , go off feel for 10 minutes 
B1. Back squats 80-85% 2-3 reps x 3 sets 
B2. Powell raise 8/arm x 3 sets 

Wod:
for time: 
30 ctb pull ups 
30 thrusters @ 95# 
30 burpees 

Thursday 12/11

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness 
Strength 
12 minute emom 
even: Close Grip bench press - 4 reps 
odd: 20 second row @max 

Wod:
12 minute AMRAP
14 kb swings (53/35)
14 box jumps with step down (24/20)
14 k2e or tuck ups 

Performance
Strength:
A. 12 minute EMOM
Even: close grip bench press- 4 reps 
Odd: 20 second AB @ max 

Wod:
12 minute amrap
14 kb swings (70/35)
14 box jumps (24/20)
14 t2b

Wednesday 12/10

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness

Strength:

A1. DB Box step ups 5/leg x 4 sets 

A2. Scap pull up + strict pull ups 

(2+1) x 4 sets (hold top of pull up for 5 seconds for last pull ups each set) 

Wod:

18 minute amrap 

30 cal row

10 HR push ups 

10 ring rows 

:30 second plank hold 

Performance

Strength:

A1. DB box step ups 5/leg X 4 sets 

A2. Legless rope climbs 2 reps x 4 sets 

(if you can't go legless the whole way, go as far as you can legless, then use legs if needed) 

 

Wod:

18 minute amrap 

100 feet burpee broad jumps 

15 HR push ups 

9 CTB pull ups (3 Muscle ups if you can) 

:45 second plank hold 

Tuesday 12/9

ATTENTION REDZONE MEMBERS-

The Sandy Hook Fundraiser registration is live. Please donate and sign up now! We absolutely NEED a strong RedZone showing! 

https://www.eventbrite.com/e/3rd-annual-crossfit-redzone-sandy-hook-fundraiser-tickets-14506404045

We are also in dire need of volunteers for the fundraiser. Please sign up to volunteer at the front desk. 

Fitness

Strength:

A1. Push Press 5 reps x 4 reps 

A2. Deadlifts 

4 reps x 4 sets building each set (not building to max, focus on form)

Wod:

5 rounds of 1:30 @85% , 1:30 rest 

10 kb swings 

10 shoulder to overhead 

10 burpees 

Performance

Strength:

A1. Behind the neck push press + BN push jerk 

2 sets (2+2), 2 sets of (1+1)

A2. Clean grip RDL

5 reps x 4 sets @90% of clean max 

Wod:

5 rounds of 1:30 @85%, 1:30 rest

10 Hang power clean (115/75)

10 shoulder to overhead (115/75) 

10 barbell facing burpees

Monday 12/8

Fitness

Strength:

A. Power clean 3 reps X 4 sets (all singles)

B. 8 minute EMOM

Even: Back Squat 2 reps (1st rep is 35X1 tempo, 2nd rep is no tempo)

Odd: DB bent over row 4/arm 

Wod:

for time:

500 meter row 

20 goblet squats (53/35)

30 ring rows (or pull ups) 

20 Goblet squats 

500 meter row 

Performance

Strength:

A. Cleans 5 singles @ 85% of 1RM (rest as needed to keep perfect form)

B. 8 minute EMOM

Even: Back Squat 2 reps @70-80% (1st rep is 35X1 tempo, 2nd rep is no tempo)

Odd: DB bent over row 4/arm 

Wod:

For time: 

20 cal AB 

20 front squats (135/85)

30 CTB pull ups 

20 front squats (135/85)

20 cal AB 

Friday 12/5

Fitness -

A1. Front Squat x 5 x 4 sets; building from 60% of Max

Rest 60 sec

A2. Farmers Walk x 50' x 4 sets

Rest 60 sec

+

3 rounds 

30 Wall Balls (20/14)

30 KB Swings (53/35)

Performance - 

A1. Front Squat x 5 x 4 sets @ 65%, 75%, 80%, 85% of Max front squat

Rest 60 sec

A2. Farmers Walk x 50' x 4 sets for max weight

Rest 60 sec

+

For time

50 KB Swings (70/53)

100 wall balls (20/14)

50 KB Swings 

Thursday 12/4

Fitness -

A1. Hang clean x 5 x 4 sets

Rest 60 sec

A2. Clean lift off + CG DL (3+3) x 4 sets

Rest 60 sec

B. 100 Hollow Rocks

+

12 min AMRAP

8 dead lifts (135/95)

12 HR Push ups

60 Single Unders

Performance -

A. Clean and Jerk x 3 singles @ 80% E2MOTM x 10 min

B. 100 V- Ups

+

12 min AMRAP

8 deadlifts (185/115)

12 hspu

30 DU's

Wednesday 12/3

Spin class vouchers on sale now! Ask a staff member how to purchase!

Fitness -
A1. CG Bench Press x 5 x 4 sets; building in weight
Rest 60 sec
A2. Elevated Ring Rows x 5 x 4 sets 
Rest 60 sec

+

For Time
750 m Row
50 Thrusters (45/35#)
30 jumping pull ups

Performance
A1. CG Bench Press x 5 x 4 sets; building
Rest 60 sec
A2. Weighted Strict Pull ups x 3 x 4 sets
Rest 60 Sec

+

For Time
1k Row
50 Thrusters (45/35)
30 Pull ups

Tuesday 12/2

Fitness -
A1. BN Snatch Grip Push Press x 3 x 4 sets
Rest 30 Sec
A2. Trap 3 Raise x 6 each Arm x 4 sets
Rest 30 Sec
A3. Double Under Practice x 1 min x 4 sets
rest 3 sec

+

For Time
250m  Row
30 Alt. DB Snatches (45/25)
10 Ab mat sit ups
20 Alt. DB Snatches 
20 Ab Mat Sit ups
10 Alt. DB Snatches
30 Ab Mat Sit ups
250m row

Performance-
A1. Snatch Push Press + Snatch Balance (3+3) x 4 sets
rest 30 sec
A2. Snatch Pull x 5 x 4 sets @ max Snatch weight
rest 30 sec

+

For Time
21. 15. 9
Power Snatch (115/75)
TTB