11.16.12 Important Gym news and WOD

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am


--BETTER--
Teams of two complete this 20min. AMRAP:
5 Front Squat (185/135) *This bar comes from the ground
5 KB Clean & Jerk each arm (choose your weight)
10 KBS (choose your weight)
*THE OTHER PARTNER WILL BE COMPLETING 200m run while other partner works. Switch after each run.

11.15.12 Thursday

It's that time again folks....another squat cycle! My plan is to make all of our ladies squatting over 200lb and our guys over 300lb! Do you accept my challenge? Then show up, do the work, and get results!

--STRONGER--
HBBS (off your most recent 1RM)
1x8 @70%
2x5 @75%
2x3 @80%

--BETTER--
5 Squat Clean (155/115)
25 Sit-ups
4 Squat Clean
20 Sit-ups
3 Squat Clean
15 Sit-ups
2 Squat Clean
10 Sit-ups
1 Squat Clean
5 Sit-ups

Be calm...just squat clean...

11.13.12 Wednesday (open gym/cancellation)

Hey guys there will be no regular classes tomorrow we apologize for the short notice. We will have open gym time after 6:45pm. The Stupid full jobs that your coaches have continue to plague our classes from time to time. Please be flexible!

11.13.12 Tuesday

--STRONGER--
5x1 Snatch Deadlift + 1 Power Snatch
*heaviest possible with perfect technique
--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

11.12.12 Monday

--STRONGER--
15 min. To find a 1RH of:
1 Power Clean + 1 Squat Clean
*the idea is to go heavy but not to max weights. Within 80-90% of your max clean.

--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

10.10.12 Saturday

OPEN GYM/ COACHES CHOICE

11.09.12 Friday

--STRONGER--
3-3-3-3-3
Strict Press (heavy not maximal)
(Rest 90sec. Between sets)

--BETTER--
4 Rounds
10 Split Snatch (115/75)
2 Wall Walks
10 Box Jumps (24"/20")
for time...