Thursday 12/31

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Partner WOD

20 Rounds

15 Clean and Jerks (95/65)

16 Cal Row

*Partners switch every round

Wednesday 12/30

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Fitness -

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 min AMRAP

60 Burpees

30 OHS (45/35)

10 pull ups or 15 ring rows

Performance-

A. Front Squat - EMOM till failure 1 rep starting at 60% of Max. Men add 10lbs every min, women add 5lbs

WOD

10 Min AMRAP

60 Bar Facing Burpees

30 OHS (120/90)

10 MU's or 15 CTB pull ups

Zone-

A1. Double KB front rack Walking Lunges x 20 steps x 3 sets

A2. Single leg KB RDL x 10 each leg x 3 sets 

A3. Tuck ups x 30 x 3 sets

WOD

10 min AMRAP

30 Burpees

30 Goblet Squats

30 KB Swings

Tuesday 12/29

Fitness-

A. Hang Snatch x 5 x 4 sets

B. Pike ups x 50 reps

WOD

15 min AMRAP

9 Deadlifts (135/85)

12 Push ups

15 Box Jumps (24/20)

Performance-

A. Snatch x 5 TNG x 4 sets

B. Straddle ups or pike ups x 50 reps

WOD

15 min AMRAP

9 Deadlifts (155/105)

12 HR push ups

15 Box Jumps (24/20)

Monday 12/28

Fitness-

A. High Hang Clean x 3 UB reps x 3 sets 

*goal is 70%, each rep must be full squat depth

B. Pike Push ups x AMRAP x 3 sets

*amrap with perfect tripod to head through window form. If form breaks down you are done with that set. 

WOD

3 rounds

300m Row

35 Wall Balls (20/14)

20 K2E

Performance -

A. 2 Position Clean (hang + floor) x 3 UB reps x 3 sets

*goal is 75%. 1 set = hang clean, clean, Hang clean, clean, hang clean, clean with out dropping the bar. All squats

B. AMRAP strict HSPU Immediatly into AMRAP kipping HSPU x 3 sets

WOD

3 Rounds

500m Row

50 Wall Balls (20/14)

25 TTB

Zone-

A1. DB man makers x 5 x 4 sets

A2. Seated DB shoulder press x 10 x 4 sets

A3. Hollow hold x 45 seconds x 4 sets

WOD

3 Rounds

15 Cal AB

30 Goblet squats

20 medball sit ups

Saturday 12/26

10:30 am class only 

Fitness: 

Skill

A1. Rope climb - from laying down to stand up position - 4 reps X 3 sets 

A2. Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (25/10) 

10 burpees 

Performance 

Skill

A1. Rope climb- 4 reps X 3 sets 

A2. Ring Dips- 12 reps X 3 sets 

A3. Standing Db hammer curls - 8 per arm X 3 sets 

Wod 

15 minute amrap 

200 meter run 

250 ft walking lunges with plate ovhd (45/25) 

10 burpees 

Thursday 12/24

Holiday Hours-

Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon

Friday 25th Christmas day: CLOSED 

Saturday 26th: 10:30 only

Sunday: 9 am class- NO OPEN GYM 

Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Partner Wod 

5 rounds 

12 burpee pull ups (performance burpee CTB) 

24 DB walking lunges (fitness- 35/20 performance- 55/30)

20 power cleans (fitness- 115/75, performance- 165/105) 

15 DB hang Squat clean thrusters (fitness- 35/20 performance- 55/30)

Wednesday 12/23

Holiday hours: 

Thursday 24th Christmas Eve: 5:30 am, 6:30 am, 9:15am, noon

Friday 25th Christmas day: CLOSED 

Saturday 26th: 10:30 only

Sunday: 9 am class- NO OPEN GYM 

Monday 28th- Wednesday 30th: NORMAL HOURS AND CLASSES

Thursday 31st New Years Eve:      

NO 5:30am, open at 6:30 am, 9:15 am, 11:30am, 2:30pm

Friday (new years) : CLOSED 

Saturday 2nd - NO 7 am - then regular schedule 

Sunday 3rd: normal hours

Fitness

Strength

A. 

12 minute emom 

Even- 5 back squat 

Odd- 12 hr push ups 

 

Wod 

12 minute amrap 

7 deadlift (165/105) 

14 wall balls  

60 jump rope 

Performance

Strength

12 minute emom 

Even- 5 back squat 

Odd- 12 ring push ups 

Wod 

12 minute amrap 

7 deadlift (225/145) 

14 wall balls  

21 Dbu  

Zone 

Skill 

12 minute emom 

Even- 12 wall balls 

Odd- 10 hr push ups 

Wod 

12 minute amrap 

7 KB deadlifts 

14 goblet squats  

60 jump rope 

Tuesday 12/22

Fitness

Strength

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Tuck hold 30 sec X 3 sets 

 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps with step down 

15 KB swings 

After 3 rounds remaining time = max distance on rower 

Performance

Strength 

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Hollow body hold - 45 sec X 3 sets 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps 24/20

15 KB swings (70/53)

After 3 rounds remaining time = max calories on ab 

Monday 12/21

Fitness

Strength 

A. 10 minute emom

Even: hang squat clean + 2 front squats 

Odd: 40 sec. dbu work

Wod

3 rounds for time

250 meter row

25 Thrusters @45/35

15 K2E  

Performance

Strength 

A. 10 minute emom

Even: squat clean + 2 front squats + split jerk 

Odd: 30 DBU

 

Wod 

4 rounds for time 

250 meter row 

25 thrusters @45/35

15 t2B 

Zone 

Skill 

A. 10 minute emom

Even: 6 DB thrusters

Odd: 40 sec. jump rope 

Wod

3 rounds for time

250 meter row

25 air squats 

15 abmat sit ups 

Saturday 12.19

Thank you for everyone who came over last night and joined in on the wod and the post wod potluck! It was a great time and we are still blessed to have such a strong community! 

Fitness

Skill

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Abmat sit ups - 30 reps 

Rest 30 sec 

A4. Russian twists - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

For time 

15-12-9-6-3

 cal row 

 pull ups 

thrusters (75/45)

Performance 

A1. 30 sec hollow hold 

Rest 30 sec 

A2. Arch ups - 20 reps 

Rest 30 sec

A3. Tuck ups  - 30 reps 

Rest 30 sec 

A4. Russian twists w/ 5# plate in hands  - 40 reps 

Rest 1 minute 

All X 3 sets 

Wod 

15-12-9-6-3

 cal row 

Ctb  pull ups 

thrusters (96/65)

Friday 12/18

12 Days Of CrossFit!

Join us at 4:30pm for a fun Throwdown follows by our holiday party! 

No classes after 5:30pm

1 Thruster (115/75)

2 HSPU

3 Box Jumps (30/24)

4 Pistols or Goblet Squats

5 Burpees

6 CTB Pull Ups

7 Wall Balls (20/14)

8 KB Swings (70/53)

9 TTB

10 DU's

11 Power Cleans (115/75)

12 Front Squats (115/75)

Thursday 12/17

Fitness-

A1. Push Press x 5 x 2 sets, x 3 x 2 sets, building

A2. Hanging L-sit hold x 45 sec x 4 sets

*using a box or bench keep heels above it

WOD

10 min AMRAP

200m Row

15 Thrusters (75/45)

10 Burpees

Performance-

A1. Push Press x 5 @ 70%, 5 @ 75%, 3 @85%, 1 @ 90%+

A2. Hanging L-sit hold x 60 sec x 4 sets

*using a box or bench keep heels above it

WOD

10 min AMRAP

250m Row

15 Thrusters (95/65)

10 Burpees over erg  

Wednesday 12/16

Fitness -

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD

3 Rounds 

10 OHS (75/45)

15 Knees to Elbows

20 KB Swings (53/35)

25 Ring Rows

Performance-

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD 

2 Rounds

30 OHS (115/75)

30 TTB

10 Squat Snatches (115/75)

10 CTB pull ups or 5 Bar MU's

Zone-

A1. PVC OHS x 15 x 3 sets

A2. DB Walking Lunges x 20 steps x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

3 Rounds

15 DB Snatches

10 Cal AB

15 knees to elbows

10 Cal Row

Tuesday 12/15

Fitness-

A. Every other minute on the minute x 10 min - 

2 complexes: Hang Power Clean + Push Jerk + Front Squat + Split Jerk

WOD

For time

15-10-5

Power Clean (95/65)

Pike Push ups https://www.powermonkeyfitness.com/videos/handstands-hspu/hspu-tempo-knees-elevated

- Immediately into - 

15-10-5

Hang Power Clean (95/65)

Box Dips

Performance-

A. Every other minute on the minute x 10 mins-

2 complexes: Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk

WOD

For Time

15-10-5

Power Cleans (155/95)

HSPU 

- Immediatly into - 

15-10-5

Hang Power Cleans (155/95)

Ring Dips

Monday 12/14

Fitness- 

A. Front Squat x 5 x 5 sets

+

14 min AMRAP

10 Shoulder to OH (95/65)

10 Knees to Elbows

20 air squats

Performance- 

A. Front Squat - build to 5 rep max

+

14 min AMRAP

10 S2O (115/75)

10 TTB

20 Air Squats

Zone-

A1. Double KB front rack squats x 10 x 3 sets

A2. Hollow Hold x 1 min x 3 sets

+

14 min AMRAP

10 DB shoulder to OH

15 tuck ups

20 air squats

Sunday 12/13

Sorry for the late notice, but NO OPEN GYM TODAY

CLASS @ 9am ONLY

Saturday 12.12

Fitness

Skill

A. Wall walk - 7 total reps with 3 sec pause at top

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

1000 meter row 

30 burpees

Remaining time: 

Thrusters (65/45) 

Performance

Skill

A. Wall walk - 10 total reps with 3 sec pause at top

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

1250 meter row 

30 burpees

Remaining time: 

Thrusters (95/65) 

Beginner 

Skill

A. Hr push ups- accumulate 40 reps 

B1. Hollow rocks - 25 reps X 3 sets 

B2. Arch ups - 25 reps X 3 sets 

Wod 

12 minute amrap

400 meter run  

20 burpees

Remaining time: 

Wall balls 

Friday 12/11

Fitness -

Strength

A. Hang Squat Clean - 4 sets x 2 reps @ challenging weight 

B. Back Squat - 3 sets x 6 reps 

Wod 

9 minute amrap  

15 K2E

10 deadlifts (115 / 75 lb.)

5 cleans (115 / 75 lb.)

Performance -

Strength 

A. Squat clean - 2 reps @50%, 2 reps @ 60%, 2 reps @70%, 2 reps @ 80%

B. Back Squats - 3 sets x 6 reps @75%

Wod 

9 minute amrap 

15 toes-to-bars
10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Zone -

Skill 

A1. KB swings - 12 reps x 4 sets 

A2. DB walking lunges - 24 reps x 4 sets 

A3. Snap pull ups- 3 reps w/ 2 sec. pause each rep x 4 sets 

Wod

9 minute amrap

15 abmat sit ups

10 kb deadlifts by side (one each hand) 

5 burpees 

Thursday 12/10

Fitness -

Strength

A. Bench Press - 3 reps x 5 sets 

B. Accumulate 1:30 plank with plate on back 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 50/30

Performance -

Strength

A. Bench Press

- build to heavy single

B. Accumulate 1:30 minute hollow hold

 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 70/45 

Wednesday 12/9

Fitness -

Strength

A. 2 Snatch Grip Deadlift (floor) + 1 Hang snatch pull + 1 Hang power snatch 

x 5 sets building each set 

Wod 

Partner Wod

 3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

SCALING FOR PARTNER WOD: 

Fitness: kb swings- 53/35

burpee jumping pull ups 

ZONE

kb swings- 35/26 

Burpees 

Performance -

Strength 

A. 2 Snatch pull w/2 sec. pause @knee + 1 power snatch w/ pause @ knee + 1 power snatch 

x 5 sets building each set 

Wod 

Partner wod

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

Zone -

Skill 

A1. PVC Good mornings 12 reps x 3 sets 

A2. Tuck ups - 20 reps x 3 sets 

A3. Jump rope- 1 minute x 3 sets 

Wod

Partner Wod 

3 rounds for time 

each round starts with a 500 meter row (split as needed) 

40 kb swings 

30 box jump overs (may jump up and step down on other side) 

20 burpee pull ups

Tuesday 12/8

Fitness -

Strength

A1. Push Press x 6 reps x 3 sets 

A2. Med Ball OVHD walking lunges - 20 reps x 3 sets 

A3. DBU practice x 60 sec. x 3 sets 

REST 1 minute between each set 

Wod 

150- 120- 90- 60-30 

Single under 

50-40-30-20-10

Amat sit ups 

AT THE 10:00 MINUTE MARK

50- 40-30-20-10 

Air Squats 

100 meter run between each set 

Performance -

Strength 

A1. Push Press x 6 reps x 3 sets 

A2. Pate OVHD walking lunges - 20 reps x 3 sets 

A3. DBU practice x 60 sec. x 3 sets 

REST 1 minute between each set 

Wod

50-40-30-20-10

DBU

Amat sit ups 

AT THE 10:00 MINUTE MARK

50- 40-30-20-10 

Air Squats 

100 meter run between each set 

Monday 12/7

Fitness -

Strength

A. Front Squats 

4 sets x 6 reps 

Wod 

10 minute amrap 

600 meter run 

Remaining time: 

20 wall balls 

15 K2E 

10 HR push ups  

Performance -

Strength 

A. Front Squats 

4 sets x 6 reps 

**first 3 reps each set are 2 sec. pause at bottom 

Wod 

10 minute amrap 

1000 meter row 

remaining time: 

20 wall balls 

15 T2B 

10 HR push ups  

Zone -

Skill 

A1. Goblet Squats- 12 reps x 4 sets 

A2. Plank hold - 1 minute x 4 sets 

Wod 

10 minute amrap

600 meter run 

remaining time: 

15 wall balls 

10 Abmat sit ups 

5 HR push ups 

Saturday 10/ 5

Fitness 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging tuck hold - 35 sec X 4 sets 

A3. Medball push ups - 10 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 jumping squats 

400 meter run 

Performance 

Skill

A1. Db thrusters  - 8 reps X 4 sets building each set 

A2. Hanging l-sit hold - 35 sec X 4 sets 

A3. Medball push ups- 15 reps X 4 sets 

Wod 

3 rounds for time 

100 ft walking lunges with ball ovhd (20/14)

20 jumping squats 

400 meter run

Beginner 

Skill

A1. Goblet squat 10 reps X 4 sets 

A2. Abmat sit ups 20 reps X 4 sets 

A3. Hr push ups -12 reps X 4 sets 

Wod

3 rounds for time 

100 ft walking lunges 

20 air squats 

200 meter run

Friday 12/4

Hey everybody!

Romy Gold, Celia Gold, and Ken Toal are at the American Open in Reno, Nevada this weekend competing, and there will be a free live stream! 

•Romy competes on Friday at 4:30pm ET on the Red platform

•Celia competes on Friday night at 11:30pm ET on the Red platform

•Ken will be competing on Saturday at 2:00pm ET on the Blue platform

Click the link below to watch Live:

http://m.teamusa.org/USA-Weightlifting/live

Fitness-

A. Deadlift x 5 x 4 sets; building, not TnG

B. Plank x 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Performance-

A. Deadlift - build to TnG 5 rep max

B. Weighted Plank - 40 sec on 20 sec rest x 3 sets

WOD

3 Rounds for max reps
1 min Wall Balls (20/14)
1 min SDHP (75/55)

1 min Box Jumps (24/20")

1 min Push Press (75/55)
1 min Row for calories

1 min Rest

Zone-

A1. KB Deadlift x 10 x 3 sets

A2. Hollow Hold x 1 min x 3 sets

A3. Arch ups x 12 x 3 sets

WOD

WOD

3 Rounds for max reps
1 min Wall Balls 
1 min KB SDHP 

1 min Box Jumps (24/20")

1 min Push Ups (75/55)
1 min Row for calories

1 min Rest

Thursday 12/3

Fitness-

A1. Bench Press x 10 x 3 sets

A2. Chin over bar hold x 45 sec x 3 sets

WOD

40 - 30 - 20

KB Swings (53/35)

Wall Balls (20/14)

Push Ups (Chest to Deck)

Performance-

A1. Bench Press x 10 x 3 sets

A2. Weighted Strict Pull ups x 5 x 3 sets

WOD

40-30-20

KB Swings (70/53)

Wall Balls (20/15)

20-15-10

HSPU 

(Ex: 40,40,20/ 30,30,15/ 20,20,10)

Wednesday 12/2

Fitness -

A. Back Squat x 5.4.3.2.1

WOD

14 min AMRAP

7 Front Squats (115/75)

90 Single Unders

14 Ring Rows

Performance-

A. Back Squat x 5.4.3.2.1

WOD

14 min AMRAP

7 Front Squats (185/110)

45 Double Unders

7 CTB Pull ups

Zone-

A1. DB Box Step Ups x 10 each leg x 3 sets

A2. KB Single Leg RDL x 8 each leg x 3 sets

A3. Plank x 1 min x 3 sets

WOD

14 min AMRAP

14 Goblet Squats

60 Single Unders

14 Ring Rows