Tuesday, December 30, 2014

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



Monday, December 29, 2014

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




Sunday, December 28, 2014

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

Thursday, December 25, 2014

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 

Tuesday, December 23, 2014

Wednesday 12/24

Wednesday 24th Christmas Eve- 6 am7 am9:15 am, Noon
Thursday 25th Christmas day- CLOSED 
Saturday 27th- normal Saturday hours
Sunday 28th- normal Sunday hours
Monday 29th- Normal hours
Tuesday 30th- normal hours
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 


Monday, December 22, 2014

Tuesday 12/23

HOLIDAY SCHEDULE: 
Tuesday 23rd- normal hours
Wednesday 24th Christmas Eve- 6 am7 am9:15 am, Noon
Thursday 25th Christmas day- CLOSED 
Saturday 27th- normal Saturday hours
Sunday 28th- normal Sunday hours
Monday 29th- Normal hours
Tuesday 30th- normal hours
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 

Sunday, December 21, 2014

Monday 12/22

HOLIDAY SCHEDULE:
Monday 22nd - normal hours  
Tuesday 23rd- normal hours
Wednesday 24th Christmas Eve- 6 am7 am9:15 am, Noon
Thursday 25th Christmas day- CLOSED 
Saturday 27th- normal Saturday hours
Sunday 28th- normal Sunday hours
Monday 29th- Normal hours
Tuesday 30th- normal hours
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 


Thursday, December 18, 2014

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




Wednesday, December 17, 2014

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

Tuesday, December 16, 2014

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")

Monday, December 15, 2014

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

Sunday, December 14, 2014

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

Thursday, December 11, 2014

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 

Wednesday, December 10, 2014

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

Tuesday, December 9, 2014

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 


Monday, December 8, 2014

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


Sunday, December 7, 2014

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 

Thursday, December 4, 2014

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 


Wednesday, December 3, 2014

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



Tuesday, December 2, 2014

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


Monday, December 1, 2014

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