04/11/2015

Go THOMAS!!!

Go THOMAS!!!

Saturday’s Open Gym Time: 9:30am-11:30am

** We are having a coaches training session until 9:30am **

Metcon (Time)

40 Kettle Bell Swings (53/35)
40 cal row
30 Burpees
30 cal row
20 Box Jump Overs (24/20)
20 cal row
10 Muscle Ups
10 cal row
10 Muscle Ups
20 cal row
20 Box Jump Overs (24/20)
30 cal row
30 Burpees
40 cal row
40 Kettle Bell Swings (53/35)

04/10/2015

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

SATURDAY OPEN GYM TIME:
9:30am-11:30am

** We are having a coaches training until 9:30am **

Metcon (Time)

For Time:

Row 1000m
Run 200m
Row 800m
Run 400m
Row 600m
Run 600m
Row 400m
Run 800m
Row 200m
Run 1000m

04/09/2015


Main – CrossFit

Front Squat (5 reps @70% 3 reps @80% 5×1 @90%)

Metcon (Time)

For Time:

21-15-9

Deadlifts (275/185)

100-75-50

Double Unders

04/08/2015


Main – CrossFit

Hang Power Clean (5 Reps every min (10mins) @75% of PC Max)

Metcon (AMRAP – Rounds and Reps)

15min Amrap

20 Shoulder Press (75/45)

20 GHD’s

04/07/2015

Metcon (5 Rounds for time)

5 rounds

Row 25 Cal.
30 Wall Balls (20/14)

-Rest 2 mins between rounds-

*record time for each round*

04/06/2015


Main – CrossFit

Bench Press (10 Reps every 2 mins (10mins) @65%)

Metcon (Time)

For Time:

21-18-15-12-9

Back Squats (185/115)

Chest to Bar

04/03/2015


Main – CrossFit

Metcon (Time)

For Time:

30 Cal. Ski Erg

30 Hang Cleans (115/75)

20 Cal. Ski Erg

20 Hang Cleans (115/75)

10 Cal. Ski Erg

10 Hang Cleans (115/75)

04/02/2015


Main – CrossFit

Front Squat (3 Reps on the min (10mins) @80%)

Metcon (Time)

5 Rounds

10 Overhead Squats (135/95)

50 Double Unders

04/01/2015


Main – CrossFit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

03/31/2015

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (No Measure)

Warm- Up

10 rds

30 Secs Max Distance Run (60% pace)
30 Secs off (Rest)

Metcon (8 Rounds for time)

Every 3 mins

10 Back Rack Lunges (185/115)
200m Row

(record each round)

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