Lauren

Lauren

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The 2015 CrossFit Open is here!

We will have the regular 2:15 and 3:30 classes, but will not have classes after that. After this week, we will resume all regular classes and CF Kids classes on Fridays!
CFOpenIcon-2

Open Workout 15.5

Start Time: 5pm
Heats will be started as quickly as possible after the last person finishes in the previous heat.

CHECK-IN FOR ATHLETES: Make sure to check-in as soon as you arrive at the front desk. If you do not check-in, you may forfeit your spot in your heat if we need to use it.

VIDEO: If you need to be recorded, please have a phone or camera available as a backup.

 

02/24/2015

Mayhem_Rich Froning Fitness KBMetcon (AMRAP – Rounds)

20 mins

Every 2 mins

10 Calorie Row
8 KB Swings (2/1.5)
6 Box Jumps (24/20)

Metcon (No Measure)

Crossover Symmetry
(Iron Scap)

02/23/2015


Main – CrossFit

Metcon (Time)

7 Rounds

7 Squat Cleans (185/115)

7 Muscle ups

02/21/2015


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Home Workout

20 min Amrap

5 Burpees

10 Sit ups

15 Air Squats

02/20/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

CF Kids class CANCELED today! See you next week!!!

Currently, we are on schedule with regular classes, but we are watching the weather concerning the evening classes!

SATURDAY’S regular workout is CANCELED. We will post an at home workout tomorrow.

The Level 2 Trainer Course is happening! If you are registered to attend and have questions, please contact CrossFit HQ. Be careful, we are under a winter advisory tonight and plenty of rain tomorrow!

Metcon (Time)

10 Rounds

1 Legless Rope Climb (15ft)
10 Push ups
30 Double Unders

Rest 5 Minutes

Metcon (Time)

For Time:

” Airdyne to Hell ”

50 Cal.
40 Cal.
30 Cal.
20 Cal.
10 Cal.

* 1:1 Work:Rest Ratio *

02/19/2015

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

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

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)

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