updates!

The first Mobility and Brews Class will be on Tuesday at 7:30! Come ready to stretch and work on your mobility and Flexibility! Class will go for 45min! Should be fun :)

Starting Sept. 10th- There will be a new 9am class, every Tuesday and Thursday with Megan. (Except the week of Sept 23rd-27th) 10am classes only that week. Megan will be out of town.

Sunday Sept 15th come support and watch the 2 teams we have from our gym compete and the Caffeine and Kilos Comp! taking place in the 72,000 sq ft Jackson Sports Academy Facility.

Saturday

“White“

 

Enlarge image
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Friday

Strength
Back Squat 1 1 1 1 1 all 90%+
Bench  3 3 3 1 1

W.O.D.

In teams of two, with only one partner working at a time, 10 Min Amrap
250 Meter Row
10 Box Jump Overs (24″/20″)
Rest 5 Min Then
In teams of two, with only one partner working at a time, 10 Min Amrap

10 hang clean to OVH 115/75
10 Ball Slams

 

Thursday

Strength
Hang Snatch, Floor Snatch combo. 4 sets of 3
Deadlift 5 5 5 5 

W.O.D.
30 Back Squats @ ¾ bw
Then 3 Rounds of
15 Burpees
20 Pull Ups
1 Lap Bumper Farmer carry (45/25)
Then
30 DeadLifts @  ¾ bw

The Clean Event - video [ipod] [mov] [720 HD], from the 2013 CrossFit Tour, Big Sky video series.

Wednesday already? shit.

View image from crossfit.com

"Hotshots 19" memorial event, Prescott, Arizona.

Strength
Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

W.O.D.

5 rounds

50 Double-Unders
10 Ring Dips
5 Power Cleans 185/120#

 "Chalk This One Up" with Julian Marquez and Megan Combies - video [ipod] [mov] [720 HD] [1080 HD]

 "We Rally" from the "Hotshots 19" memorial event - video [ipod] [mov] [720 HD] [1080 HD]

Tuesday

Mobility
Wrist or Front Rack your choice
Strength
EMOM 1 Rep @ 85-90%+ for 10min

W.O.D.
5 Min AMRAP
7 OHs 115/75
9 K.B. Swings (70/53)
Rest 90 Sec
5 Min AMRAP
7 Burpees
9 D.B. Snatch (70/50)
Rest 90 Sec
5 Min AMRAP
7 Toes 2 Bar
9 Wall Ball

Saturday

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Post time to comments.

Enlarge Image [medium] [large]

from CrossFit.com

Friday

Strength
Make Up
 DB Walking Lunges 3 sets of 8 each leg
Hand Stand Push Up Practice or 2 sets ME Unbroken
Hand Stand Walk or Shoulder Touch Practice

W.O.D.
9 Rounds
5 DB Thrusters 50 lbs
5 Strict Chin Ups
10 Sit Ups

Support the Hotshots

CrossFit's Memorial WOD At CFCP 8/31 9am Only

CrossFit's Memorial WOD August 31st  9:00

Support the families of the fallen Hotshots

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

"Hotshots 19"

• Six rounds for time of:
• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

Donate Here

Thursday

Strength
Front Squat 3 3 3 3 3
Bench 5x5 Try to use the same weight on each set. Rest 60-90 sec max

W.O.D.
5 Rounds
6 Deadlift  (225/155)(Adv use 275/185)
12 Push Ups
40 Double Unders (120 Singles)

Wednesday

Strength
Push Press 5 3 3 2 2
Split Jerk 2 2 1 1

W.O.D.
Run 1 Mile or Row 2k
10 Power Cleans (165/115)
20 Pistols
20 Ring Dips
10 Box Jumps (30/24")
Run 1 Lap

*25 minute time cap

Tuesday

Strength
Find Max 2 Position Snatch (knee then ground)
Then 3 sets of 4 Snatch High Pull from Knee Use weight a about your max snatch

W.O.D.
20 Toes 2 Bar
20 K.B. Swings  (70/53)
5 Burpees
15 K.B. Swings
10 Burpess
5 K.B. Swings
20 Burpees
20 Toes 2 Bar

Monday

Strength
Every other Min for 10 Min 5 Back Squat @75-80%
Weighted Pull Up 2 2 2 2

W.O.D.
4 Rounds
10 Hang Squat Cleans (95/65)
5 Chest to Bar Pull Ups (Advanced Bar Muscle Ups)
Run 1 lap

Saturday

BBQ Today!!

BBQ and Open House, Stop by for lunch and hang out with us today!

3837 Quest Ct.

Friday

 We had a good turn out yesterday at 4:30 to join Mitch in his last WOD before leaving for College.

Strength
Snatch  Practice
Jerk  Work
Or Make up Strength

W.O.D.
10 Power Snatch's (115/75)
15 Walking Lunges
20 Push Press
25 Push Ups
30 Back Squats
35 Sit Ups
40 Dead Lifts
45 Air Squats
50 Double Unders

Make sure to Join us Saturday for our Open House and BBQ!! 11:30 to 2:30pm , no morning classes at 8 or 9. If you want to do a WOD there will be 4 time slots to workout during the BBQ anyone can join in on the workout it will be fun!

Thursday

Strength
Front Squat  5@70%  4@80%  3@85%   3@90%
Bench  20-15-10-5-1 (Heavier than last time)(5 sec count on when lowering last set)

W.O.D.
21-15-9
Hang Clean (135/95)
Pull Ups

Wednesday

Strength
Deadlift
Work up to 90% Go for as many as 5 sets of 1 @90%+

Team W.O.D.
Run with K.B(53/35) & Plate(45/25) to Sleds
5 rounds
10 K.B. Snatch (5ea)
100' Sled Push (50 down & back) (90/45lb on sleds)
Farmer Carry 1 Lap K.B. & Plate

Top athletes throw down at the 2013 CrossFit Tour - Men [video] Women [video]

Tuesday

Strength
Squat Clean 1 1 1 1 1 1
Weighted Pull Up 1 1 1 1 1

W.O.D.
5 rounds
20 Wall Ball
20 Russian Twists
10 Med Ball Sit to Stand & Slam
Run 1 Lap with ball

YOU MUST hold and control MB for the entire 5 rounds of the workout. 5 burpee penalty anytime ball leaves hands except during WB & Slam (this includes loss of control on the WB as well)

Monday

Strength
Hang Snatch 3 3 3 3
Over Head Squat 5 5 5 5

W.O.D.
"Jack"
20 min AMRAP
10 Push Press (115/75)
10 K.B. Swings (53/35)
10 Box Jumps

Saturday

Make Up Strength-

3 Rounds:
Run 400m
10 Box Jumps
10 SDHP 95lb/65lb
10 Thrusters

*Rest 1 min after each round

Next Saturday- August 24th there will be NO Morning CLASSES due to the BBQ!
Don't forget to join us from 11:30 to 2:30 Hamburgers and Hot Dogs will be provided please bring a side dish or drinks to share, family and friends welcome!

* If you want to work out we will be having heat times for workouts @ 12, 1 and 2pm 
I will post a sign up sheet Monday in the gym for signs ups, any members may do a wod. Show your family and friends what you can do!