Lauren

Lauren

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Posts by Lauren

02/19/2015

8

We are OPEN regular hours today! 2:15pm, 3:30pm, 4:45pm, 6pm & 7:15pm are all ON!

Plates-GHDsMetcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Toes to Bar
7 HSPU

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Box Jump Overs (24/20)
7 Shoulder to Overhead (135/95)

Rest 3 minutes

Metcon (AMRAP – Rounds and Reps)

7 min Amrap

7 Front squats (135/95)
7 Bar Facing Burpees

02/18/2015

10

We will have an open gym session from 1:00pm-3:30pm today. No regular classes today!

Thursday morning classes are canceled. We will monitor the weather and let you know about afternoon classes for Thursday.

Metcon (Time)

2k Ski Erg

Rest 2 mins

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

02/17/2015

13

WEDNESDAY MORNING CLASSES ARE CANCELED.

2:15pm & 3:30pm Classes ONLY, ALL other evening classes are CANCELED!

We have the 2:15pm and 3:30pm class today. All others will be canceled. We will update that site concerning Wednesday classes as soon as we make a decision.

Metcon (AMRAP – Reps)

(Home Workout)

15 mins

20 secs Max Burpees
40 secs rest
*scored by total burpees*

Metcon (Time)

(Gym Workout)

3 Rounds

42 Cal. Row
30 Toes to Bar
18 Deadlifts (225/135)

02/16/2015

ALL CLASSES CANCELED TODAY and ALL MORNING CLASSES CANCELED FOR TUESDAY, Feb 17.

We will monitor the weather throughout the day and we will let you know about the rest of the Tuesday classes.


Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

CrossFit Games Open 14.5 (Time)

For Time:

21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
CrossOver Symmetry

Activation (before)
Recovery (after)

02/14/2015


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 Wallballs (20/14)

15cal Row

9 Burpees

3 Deadlifts (365/265)

02/13/2015

GHDMetcon (Time)

5 Rounds

15 GHD situps
15 Hip Extensions
15 HSPU

02/12/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Crossover Symmetry (No Measure)

Activation Progression

CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

02/11/2015

IMG_20131119_212810Metcon (Time)

For Time:

500m Row

50 Wall Balls (20/14)

100 Double unders

35 Box Jump overs (24/20)

100 Double unders

20 Burpees

500m Row

02/10/2015

CrossFit Games 2012

CrossFit Games 2012

Squat Snatch

Work up to a 3RM

3-3-3-3-3-3-3

Metcon (Time)

For Time:

21-15-9
OVHS (115/75)

30-25-20
Chest to Bar

2/09/2015


Main – CrossFit

Metcon (Time)

5 min Time Cap

1000m Row

Metcon (Time)

5 min Time Cap

1000m Ski Erg

Metcon (Calories)

5 min Time Cap

75 Cal. Assault Bike

Metcon

Start new workout every 5 mins

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