5am classes now available Monday-Friday by appointment only! Email me for details!

Monday:
AMRAP 25 minutes
3 Turkish Get-up Right Arm (no rest on floor, must touch and go)
3 Turkish Get-up Left Arm (no rest on floor, must touch and go)
18 Alternating Single Arm Kettlebell Swing

Tuesday:
"Hotshots 19"
Donate here https://hotshots19.crossfit.com/
6 Rounds for time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400m Run

Wednesday:
3 Rounds for time:
25 Push-ups
Double-Unders
     *If your max is more than 50 then accumulate your 1 rep max
     *If your max is between 20-50 then accumulate double your 1 rep max
     *If your max is less than 20 then accumulate triple your 1 rep max
     *If your max is 1 or less, attempt 20 Double-Unders
15 Ring Dips

Thursday:
Squat Snatch
Starting with a warm-up weight, perform a squat snatch
Increase the weight at the same interval each lift after that (if you increase 5# then you always increase 5#, if you increase 20# then you always increase 20#)
When you get to a weight that you miss, start back at the original warm-up weight and do it again.
Your day is done when either you accumulate 5 missed lifts.

Friday:
21-15-9
Deadlift 225#/155
Chest-to-Bar Pull-ups

Saturday:
TBD

Week of June 22-June 27

Monday:
5 rounds:
Each round is a 3 minute AMRAP followed by a 1 minute rest.
The AMRAP is:
3 Bar Facing Burpees
5 Shoulder to Overhead (95/65)
7 Front Squats (95/65)

Tuesday:
Pre-Workout:
Tabata Double-Unders

WOD:
As many rounds as possible in 10 Minutes of:
10 Pull-ups
8 Push-ups
60m Shuttle Sprint (10m there and back, there and back, there and back)

Post Workout:
Tabata Sit-ups

Wednesday:
Death by Power Snatches (95/65)
Death by Hang Power Cleans (135/95)

Thursday:
As many rounds as possible in 20 minutes of:
5 Thrusters (95/65)
7 Hang Power Cleans (95/65)
Sumodeadlift High-Pull (95/65)

Friday:
Choose your own hero workout

Saturday:
Hot Shots 19

Friday, June 19, 2015

Today we move CrossFit Incinerator from our first home, to our new home. It is only fitting that such a transition should happen on June 19, after all, that was the exact day I EAS'd from the Marine Corps. Now, 11 years later, I'm moving my dream around the corner to have it emulate the kind of gym I always meant to open.

You've served us well Suite F. I was proud to witness many firsts within your walls. You watched over us as we gave you a face lift, knocked holes in your walls, and made many mistakes first time business owners do. We built a hell of a community, jumping over rivers of beer, dealing with the constant parking issues, dodging traffic as we pull out of the driveway, and of course... all of the wonderful new friends we made along the way. I'll always remember the journey that led us to where we are now. Thank you!

Our send-off WOD:
"Bradshaw"
3 Handstand push-ups
6 Deadlifts (225.155)
12 Pull-ups
24 Double Unders

Tuesday

Tuesday
6 rounds for time:
12 Toes to Bar
12 burpees
12 Box Jumps
Row for 12 Calories

Monday, June 15

For time:
Buy-in 400m Run, 400m backward run
then:
4 rounds:
20 Ab Mat Sit-ups
15 Overhead Walking Lunge (you pick the weight)
10 Push Press (same barbell/weight as the lunges)
then
400m Run
400m Backward Run

Week of June 8

We're excited to announce that plans to move the gym are proceeding very fast! We're not moving yet, but it will all happen quickly. Thank you all very much for offering to help with the move, and believe me we'll take you up on it!

Here is this week's WoDs:

Monday:
Multiple AMRAPs
AMRAP 1:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 1:30
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 2:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 2:30
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders
rest 1:00
AMRAP 3:00
2 Cleans 70% of your 1 rep max
10 Air Squats
15 Double-Unders

Tuesday:
For time: 10 Front Squats, 135 lbs 1 Rope Climb, 15 ft 9 Front Squats, 135 lbs 1 Rope Climb, 15 ft 8 Front Squats, 135 lbs 1 Rope Climb, 15 ft 7 Front Squats, 135 lbs 1 Rope Climb, 15 ft 6 Front Squats, 135 lbs 1 Rope Climb, 15 ft 5 Front Squats, 135 lbs 1 Rope Climb, 15 ft 4 Front Squats, 135 lbs 1 Rope Climb, 15 ft 3 Front Squats, 135 lbs 1 Rope Climb, 15 ft 2 Front Squats, 135 lbs 1 Rope Climb, 15 ft 1 Front Squat, 135 lbs 1 Rope Climb, 15 ft

Wednesday:
21-15-9 reps, for time of: Left-arm Kettlebell snatch, 1.5 pood Right-arm Kettlebell snatch, 1.5 pood Pull-up

Thursday:
For time: 21 Strict Press, 95/65 lbs Run 400m 21 Push Press, 95/65 lbs Run 400m 21 Push Jerks, 95/65 lbs Run 400m

Friday:
"Badger"
3 rounds for time of: 30 Squat Cleans, 95/65 lbs 30 Pull-ups Run, 800 m

Saturday, June 6

9am Clinical Hour
Closed to current clients only
Either 1 rep max deadlift or 1 rep back squat

10:00 CrossFit Class Free to the Public
Partner Workout of the Day
Round 1
1 Tire Flips
9 Thrusters
9 Bar Facing Burpees
Round 2
2 Tire Flips
15 Thrusters
15 Bar Facing Burpees
Round 3
3 Tire Flips
21 Thrusters
21 Bar Facing Burpees
Round 4
2 Tire Flips
15 Thrusters
15 Bar Facing Burpees
Round 5
1 Tire Flip
9 Thrusters
9 Bar Facing Burpees

Friday, June 5

"Josh"


For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

I know I've been a little absent posting on the blog, my apologies. This move has provided me plenty of work. So we've been running workouts everyday, and we've been open every day, but I just haven't posted. My apologies folks. I'll get back on track.