Sunday...

"Death by Front Squat"

Front Squat on the minute and build up every minute.  (135/95)
Example: 1 minute 1 front squat
                 2nd minute 2 front squats
                 3rd minute 3 front squats etc.... until the reps cannot be completed in time on the clock.

Thursday April 28th

Take Off!!!

4 Rounds for Time: (95/65)
8 DeadLift
8 Hang Power Cleans
8 Thrusters
8 Burpees

See Everyone there!
If you feel like you need extra instruction for these movements, show up a few minutes early today. We can also schedule Private sessions to get you up to speed and proficient  in all the movements. A little one on one coaching makes a huge difference.

ps great class last night! you guys were awesome.

today's quote: "Love well, and be courageous"  A C Grayling

Wednesday April 27th

Wednesday!

"stretch, and warm up before starting"

5 Rounds for Time
12 Power Snatches (75/55)
14 Pushups

Simple and Brutal. Fight Team does Hand release Pushups. We will work on the set up for the snatch and proper finishing position before getting into the WOD. We wil also discuss proper pacing and stamina.

CrossFit Games Open update. Garrett (that's me) fell off position a bit last week, due in part to illness (brochitis baby!) Going into the final WOD currently placed 68th. Top 60 make it to Regionals  in June.

Benchmark time...

3 Rounds
400m run
21 swings
12 pullups

 for time...

It's Easter

No workout today closed for Easter see everyone Monday.

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Skill Work...

Part One
For the beginning of todays workout we are gonna work on our techiniques.  The techniques we are going to work are the Sumo deadlift high pull or (SDHP) and the Push Jerk or (Power Jerk).  Then we will jump into the workout which includes SDHP's.  Enjoy!!!



Part Two

4 Rounds
11 SDHP  (95/65)
22 Lateral Hops (over bar)

Running time...

Today's workout

50 burpees
400m run
50 Squats
400m run
50 Plate twists (45/25)

Monday, April 18th

FRAN!

You know and love it. Dig into your WOD journal and find your fastest Fran time. Today we are going to see if all that work and taking care of your diet is working. We test the methodology against benchmark WODs so we can empirically measure the results. One of the reasons the ROM and form are so stringent.
.
21-15-9 For Time:
Thrusters (95/65)
Pullups

 "It is a denial of justice not to stretch out a helping hand to the fallen, that is the common right of humanity." -Seneca.

CrossFit Games Update: Going into week 5, Garrett is ranked 46th in the Mid-Atlantic Region. Top 60 advance to the regional competition.

SUnday April 16th

WOD and a Ball Game!

SUNDAY WOD is at 10 am
 Tides Game at 1pm

Teams of 2:
100 walking Lunges (75/45)
100 Shoulder to Overhead (75/45)
400m Run
Once you start the bar cannot touch the ground. Everytime it does, both members pay 3 Burpee penalty. Run 400m together.

Everyone please meet at 12:50 in front of the main ticket box for the Tides Game. We can all get in line together and find a block of seats. Should be fun.

Jump, Jump, Jump....!

5 Rounds

12 Med Ball Cleans (20/14)
16 Box Jumps

Don't forget the Tides game on Sunday.  It's opening day and a great day to get out with your workout partners. Contact Cody or Garrett for game and ticket information looking forward to seeing everyone!

Goin heavy !

 Power

Push Press
3-3-3-3-3

The Circuit

30-20-10-5
Knees to elbows
Pushups

Remember everyone the first workout starts at 5pm and every workout after that start on the next half hour. ex.(5:00, 5:30, and 6:00)

Monday, April 11th

"Ch-ch-ch Changes..." 


Power: DeadLift 5x5

"Old School"

These will be "high velocity" Deads. We will discuss technique before class.
Complete in 20 minutes and take plenty of rest 3-4 minutes between sets.

Circuit: 10 Minute AMRAP
15 Kettle Bell Swings (1.5pood/ 1 pood)
25 Situps
Russian KBS, ABMat Situps (fight team and elite will use 2 pood for KBS)

New Schedule is in effect for this week.
Classes will start at 5, 5:30 and 6pm. 
If you are running late, fall into the next class.

Sunday April 09th Team WOD!

It Takes Two...

Teams of two complete the following:

Miranda O's mad hops

5 minute AMRAP 

5 Power Cleans (135/95)

(rest 2 minutes)

5 minute AMRAP

5 Front squats (135/95)

(rest 2 minutes)

5 minute AMRAP

Burpee Broad Jump (length of floor)

Two minutes between movements. Each member must finish their reps/ distance before partner may start. Score is completed number of rounds.

 Today's Question: Multiple choice, Which phrase would you prefer on the new 7Cities Shirts 1. Suck Less at Life 2. Chasing Capacity 3. Advanced Skills for Life. 

Thursday April 7th

Women's DL WOD 09 Games.

DEAD RUN

21 DeadLifts (225/135)
400m Run
15 DeadLifts 
400m Run
9 DeadLifts
400m Run
5 DeadLifts
400m run
Post time to comments.

Today we will be trying out a new format. Classes will start every half hour and run for one hour, from 5-6. if you can get in and start @ 5 come in and get going, 5:30 and 6 are also available. 
Have fun -G

AMRAPidly

Wednesday April 6th 2011
Split into two groups:
Group A:
5 X 2 "High Bar" Back Squat in 20 minutes
(we will work on thoratic mobility and form prior to sets)

Group B:
20 min AMRAP
5 pullups
5 ring dips
15 sit-ups 
(speed is the key. try to develop a pace that you can maintain for the duration, walk the line of your capacity)
 Then... SWITCH!
We will keep track of both individual and team scores. Post rounds and max completed load to comments. 


Today's Quote: "If a lion could talk, we could not understand him"- Ludwig Wittgenstein 
Have FUN...G

Let's go outside...

Today's workout:

Part One

20 min. Power or Squat Clean Clinic.  During the clinic today lets work on our clean technique.  Feel free to ask your trainer any questions involving the movement.  We will start off with a med ball clean and then move to power clean and finally to the squat clean when ready. 

Part Two

150 Wall Ball shots (20/16/14)
for time...



Post your times to comments, ENJOY....!
-Cody

CF Open wod

15 min. Amrap
9 deadlifts (155/100)
12 pushups
15 box jumps
Enjoy!

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