Blog
Saturday 15 July 2017 '15 July 2017'

We are closed on Saturday 15 July!  CrossFit Tier 1  and Iron Tide CrossFit have opened their doors to us, while we are hosting the http://crossfitweightlifting.com/ course.  All they ask is that you message them prior to coming so they can make sure they have sufficient coaches, space, and equipment!  Check their websites for class times.

http://www.irontidecrossfit.com/

http://www.crossfittier1.com/

Friday 14 July 2017 '14 July 2017'

Closed on Saturday!

Warm up
100 Double Unders
then
3 rounds
10 PVC Pass Throughs
10 PVC OHS

Lift
EOMOM for 14 Minutes
Full Snatch + 2 Hang Snatch
As Heavy As Possible
Weight can move up and down
across seven sets

WOD
“Jack”
AMRAP 20 Minutes
10 Push Press
10 KB Swings 53/35lbs
10 Box Jumps 24/20

Wednesday 12 July 2017 '12 July 2017'

***Just a reminder folks! Couple changes for the week****

Wednesday there will only be a 0900 class instead of 830/930 with Annette!

Wednesday evening Roy will be coaching all the classes!

Friday evening Coach Adam will be back to coach the evening classes!

Saturday we are closed for the CrossFit Weightlifting seminar!
http://crossfitweightlifting.com/

Please bear with us this month as we are extremely low on coaches.  The next few month are looking awesome as we have several people getting their level ones!!!

Warm up
AMRAP 6:00
5 Pull Ups/ring rows
10 Air Squats
15 Calorie Row

Lift
Sumo Deadlift
Every 90 seconds for 10 sets
3resp @ 65% of 3RM
Speed Work
No Bounce – Silent

WOD
AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

Tuesday 11 July 2017 '11 July 2017'

***Just a reminder folks! Couple changes for the week****
Tomorrow 0530 class will be at 0500 with Big Roy!

Wednesday there will only be a 0900 class instead of 830/930 with Annette!

Wednesday evening Roy will be coaching all the classes!

Friday evening Coach Adam will be back to coach the evening classes!

Saturday we are closed for the weightlifting seminar!

Please bear with us this month as we are extremely low on coaches. The next few month are looking awesome as we have several people getting their level ones!!!

Warm up
3 Steady Rounds
10 Light RDLs
10 Push Ups
Run 200m

Lift
EOMOM for ten minutes (5 sets)
Power Clean and Push Jerk (not touch and go)
5×5 @ 75%+

WOD
For Time
50 Wallballs 20/14lbs
50/35 Calories Row
50 Power Snatch 75/55lbs

Monday 10 July 2017 '10 July 2017'

warm up
3:00 of Couch Stretch each side
-then-
40 calories on the Rower

Lift
Box Squat
6×3 @ 80%+

Wod
10 Rounds
8 Back Rack Lunge Steps 95/65lbs
8 Bar Facing Burpees

Monday 3 July 2017 '3 July 2017'

Weakness Warm Up
Run 1 Mile

Lift
Box Squat 10 min emom
2 reps @ 52.5-62.5%
Speed Work
Rest :30-:60

Wod
Run 800m
then
21-15-9
DB Thruster
Calories on Bike or Rower
then
Run 800m

Extra
Row 250m x 10
Rest :60

Friday 30 June 2017 '30 June 2017'

Warm-up
Row/Run for 5:00
-then-
Barbell warm-up

Lift
EOMOM for 16 Minutes
Full Snatch + Hang Snatch
As Heavy As Possible
Weight can move up and down
across eight sets

Wod
“Jason” (25 min cap)
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

Extra
Run 800m x 5
Rest 3:00

Wednesday 28 June 2017 '28 June 2017'

Warm-up
Hamstring Mash
-then-
3 Rounds
15 Medball Cleans
10 Wall Balls

Lift
Sumo Deadlift
10×3 @ 60% of 3RM
Speed Work
No Bounce – Silent

Wod
For Time
50 Wallballs 20/14lbs
25 Sumo DLHP 95/65lbs
30 Wallballs
15 Sumo DLHP
10 Wallballs
5 Sumo DLHP

Extra
15-12-9 x 3
Push Press 115/75lbs
GHD Sit Ups
Rest 3:00

Tuesday 27 June 2017 '27 June 2017'

Warm up
3 Rounds
:30 Wall Sit
Row 250m
7 Strict Ring Dips

Lift
Power Clean and Push Jerk
5×5 @ 75%+
Drop and Reset Reps
Rest 2 Mins between sets

Wod
2 Rounds
15 Calories on Bike or Rower
15 Toes to Bar
15 Clean and Jerk 115/85lbs

Extra
10 Rounds
5 Strict HSPU
5 Kipping HSPU
Bike 10 Calories for rest

Monday 26 June 2017 '26 June 2017'

Weakness Warm Up
Row 2k/Run 1 Mile/Bike 100/80
Calories/75 Bar Facing Burpees

Lift
Box Squat
EMOM 6 min
2 box squats @ 80%+

Run 1 Mile
then
12-9-6
Front Squat 185/115lbs
Chest to Bar

Extra
Bike 25/15 Calories x 5
Rest 2:00