Free Saturday Class at 10am

Gymnastics at 9am: Come learn from Jordan and we may have a special guest coach to assist! I'll be on hand to help anyone who wants to do/redo 15.1 and 15.1a

Free Saturday class 10am:
Partner WoD: One person will complete a full round and then the other person will complete a full round. You will complete three rounds each, 6 rounds total of:
15 Deadlifts (135/95)
10 Burpees
30 Double-Unders
100m Sprint

This is a great time and place for people to come see what all the fun is about!

15.1

With a continuous running clock set for 15 minutes:

First: 15.1: As many reps as possible in 9 minutes of:

15 toes to bar

10 deadlift

5 snatches

Then: 15.2: find your 1 rep max clean & jerk within 6 minutes

Day before 15.1 is announced

I can't wait to find out what the workout is!!! What do you think it will be? Something from the past? Something new?

Today's wod:

"Baseline"

For time complete:

500m row

40 squats

30 sit-ups

20 push-ups

10 pull-ups

Tuesday week of the open

7 rounds for time:

7 sumo deadlift high pull

7 ring dips

Monday week of the Open!

Every minute on the minute for 10 minutes perform 1 squat snatch

Then:

7 rounds for time of:

7 medicine ball cleans

7 burpees!!

Friday's Wod

Amrap 7 minutes:

5 front squats

7 burpees facing the bar

Thursday

Every minute on the minute for 18 minutes, or until failure at all three movements.
Start with 2 strict press every minute on the minute until you reach failure.
Then move on to 2 push press every minute on the minute until you reach failure.
Then move on to 2 Jerks every minute on the minute until you reach failure.
You can and should increase weight each minute, so you're gonna need to move quickly

Wednesday

3 rounds for time:

100 walking lunge steps

50 an mat sit-ups

50 calorie row

Filthy Fity (Tuesday)

For time:
50 box jumps, 24-inch box
50 jumping pull-ups
50 kettlebell swings, 1 pood
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20-lb. ball
50 burpees
50 double-unders

Picking up Cindy

As many rounds as possible in 15 minutes of:

5 pull-ups

10 push-ups

15 squats

2 deadlifts (1.5x body weight)

Hero Friday

Olympic Lifting

Today we will work on Jerks. Specifically footwork, bar placement, repositioning the hands in transition, and landing position. 

Wednesday's WOD

Tuesday, January 10

WoD:
30 Medicine Ball Cleans
30 Ring Dips
30 Medicine Ball Cleans
30 Burpees over the medicine ball
30 Medicine Ball Cleans
30 Push-ups
30 Medicine Ball Cleans

February 9

Congratulations Holly & Blake for placing second in CrossFit LaVerne's Heartaches and Heartbreaks local competition! They had a great time, and performed well on most every workout. They were in fourth place heading into the last event, and wound up neck and neck with the first place overall team throughout the entire workout... but they were ahead... and stayed ahead... and won the final event flat out! This jumped them right past third place and put them in a solid second. It was awesome!!!

Today's wod:
3 rounds for time of:
21-15-9
Hang Power Snatch (95/65)
Box Jump (24"/20")

Friday, January 6, 2015

I wonder how many times this year I've put the date as 2014? Lol...

Today's wod:
Warm-up with 750m Row
Stretching
Back Squats
5-4-3-2-1-1-1

"Tall Karen"
150 Wall Ball Shots to a 12' target
Of course I can scale this to various levels.

See you at the box! It has been a great week!

Olympic lifting

Snatch balance work today. Good mobility and position work

Wednesday, January 4

Run 5k

Or 

Row 10k (if you can't run a 5k)

Tuesday, February 3

Kids classes starting next week! 3:45p, and the day depends on your age group. Help spread the word!

Today's WOD:

As many rounds and reps as possible in 12 minutes of:

8 toes to bar

10 push-ups

12 kettle-bell swings

Monday, Groundhog Day

Today is the first day of the month which means we start the attendance chart! Yay!! Who is going to make perfect attendance? Maybe we should have an assembly at the end of the month where your parents can come see your results... Which you will get if you fill this chart with a bunch of stickers. Remember, you will get out of your gym membership exactly equal to the effort you put into it. See the blog post I shared on Facebook if you need a kick in the pants.

Well, the patriots "won" the super bowl because Pete Carroll is a knucklehead. I feel his pain. I've "over-coached" a time or two, though on a much smaller level. And since the patriots won we will be performing the following workout:

With a continuous running clock perform two thrusters within the first minute. Four thrusters within the second minute. Six thrusters within the third minute... Etc until you cannot complete the required amount within the minute. You then have to perform two thrusters within the first minute, four thrusters... You get the idea. Yep! Twice!!

For starters we are going to do 5 minutes of jump rope. Either singles, doubles, or triples!

See you at the box!