WOD - MONDAY, SEPTEMBER 1ST 2014

* 1 CLASS MONDAY, SEPTEMBER 1ST @9:00AM! DO NOT BE LATE.

PAT AND BARB AWWWW!

JULIA AND MICHELLE!

FOR THOSE OF YOU WHO DIDNT COME ON SUNDAY PAULY D WAS IN THE HOUSE FOR A WORKOUT!

RACHEL AND DIANA!

WARM-UP
400M RUN
10 RING ROWS
7-10 STRICT PULLUPS
15 AIR SQUATS
50 V-UPS FOR TIME
REVIEW AND DRILL POWER CLEANS

WOD
"HOTSHOTS 19"
6 ROUNDS
30 AIR SQUATS
19 POWER CLEANS (135/95)
7 STRICT PULLUPS
400M RUN

* NO STRICT = KIPPING PULLUPS
* NO KIPPING PULLUPS = RING ROWS

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

ENDURANCE RESULTS!

OLYMPIC LIFTING RESULTS!

SUNDAY RESULTS!

WOD - SUNDAY, AUGUST 31ST 2014

* 1 CLASS ON MONDAY, SEPTEMBER 1ST AT 9:00AM!

** THIS WILL BE THE LAST WEEK OF 7:00AM CLASSES.

CHRISTINE!

LAUREN!

CARNEY!

CARRIE!

WARM-UP
800M RUN
20 ABMAT SITUPS
20 WALLBALL SITUPS
5 BURPEES
5 BOX JUMPS
5 BURPEE BOX JUMPS

WOD (REPEAT FROM 1/5/14)
8 ROUNDS (EACH PERSON)
20 WALLBALL SITUPS (20/14
10 BURPEE BOX JUMPS (24/20)

* 1 PERSON WORKS AT A TIME
* 1 PERSON COMPLETES FULL ROUND WHILE OTHER RESTS

WOD - SATURDAY, AUGUST 30TH 2014

OPEN GYM WILL LOOK A LITTLE DIFFERENT TOMORROW...

     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  

     If you signed up already be ready to give it your all! If you are still interested, stop on by between 9:45-12pm!  All tests are FREE TOMORROW (Saturday) so take advantage – you’re going to want to take all four of them!  Let’s all support Chris and VO2themaxx!

    

*THERE WILL STILL BE OPEN GYM AS USUAL.

* 9:00AM CLASS ONLY ON MONDAY, SEPTEMBER 1ST.

* NEXT WEEK WILL BE THE LAST WEEK OF 7AM CLASSES.

ELLIOT HAD THE TOP SCORE UNTIL MR COOK CAME IN AND GOT A 6!

GREG AND MATT FOULDS!

JEREMY DEADLIFTING MAYBE POOPING?

ED GETS HIS BAR MUSCLE-UP! CONGRATS!

JAKE IS LEAVING FOR COLLEGE, WISHING YOU ALL THE BEST PAL!

HUSBAND WIFE TWINZZZZIEEEEEZZZZ - MATTY AND GINA!

HUSBAND WIFE TWINZZZZIEEEEEZZZZ - BIG SEXY AND CORT.

OLYMPIC WARM-UP
A. 100 DOUBLES OR 200 SINGLES
B. BARBELL CYCLING AND REVIEW STANDARDS

OLYMPIC LIFTING CLASS
A. 17 MIN TO FIND 1RM SNATCH
B. 17 MIN TO FIND 1RM CLEAN AND JERK
C. 50 V-UPS FOR TIME REST 2 MIN 25 V-UPS FOR TIME

ENDURANCE WARM-UP

200M ROW

200M RUN

20 PUSH-UPS WITH 3 SEC PAUSE AT TOP OF EACH REP

25 WALKING LUNGES

MOBILITY

ENDURANCE WOD

15 ROUNDS OF:

100M ROW

30 SEC REST

THEN:

15 ROUNDS OF:

200M RUN

1 MIN REST

RESULTS FROM 8/29/14

WOD - FRIDAY, AUGUST 29TH 2014

JAY GOT MARRIED TODAY. CONGRATS PAL!!!!!!!`

* ON MONDAY, SEPTEMBER 1ST LABOR DAY WE WILL BE HAVING 1 CLASS AT 9AM ONLY! ITS GONNA BE A GOOD ONE!!!!!!


WARM-UP
400M RUN
1 SET OF 1 MIN PLANK + 1 MIN SIDE PLANK EACH SIDE
REVIEW AND DRILL DL
MOBILITY

WOD 1
"ROWLING"

* WINNER OF EACH CLASS WILL GET A PRIZE.
* EACH ROW HAS TO BE A SPRINT. (EIDENS!)

WOD 2
BARRAZA
AMRAP 18 MIN
200M RUN
9 DEADLIFTS (275/185)
6 BURPEE BAR MUSCLE-UPS

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

RESULTS FROM 8/28/14

WOD - THURSDAY, AUGUST 28TH 2014

WARM-UP
400M RUN
2 X 30 - PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL POWER SNATCHES AND OHS

STRENGTH
FRONT SQUAT - 4X3@93% OF YOUR 3RM.
1 SET EVERY 3 MIN

WOD
EMOM 12 MIN (ALL IN SAME MIN)
2 WALL-CLIMBS
3 POWER SNATCHES (155/105)
4 OHS

RESULTS FROM 8/27/14

WOD - WEDNESDAY, AUGUST 27TH 2014

ROB TRYING TO KEEP UP WITH HIS 7PM CLASS!

6AM!

NEED A LITTLE HELP FROM A FRIEND! PAT AND MORDY!

VINNY AND JENN!

WARM-UP
1 MIN DOUBLES
250M ROW
10 STRICT PULLUPS
3 SETS - 1 MIN ON 1 MIN OFF BICYCLE CRUNCHES

STRENGTH
5 SETS TO FIND 5RM WEIGHTED STRICT PULLUP - INCREASE WEIGHT EACH SET
NO STRICT PULLUPS = MAX WEIGHT NEGATIVE :45 SEC

WOD
4 ROUNDS EACH FOR TIME
750M ROW
15 LATERAL JUMPS OVER THE ROWER
REST 1:1

RESULTS FROM 8/26/14

WOD - TUESDAY, AUGUST 26TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 

     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

KRISTIN/KAYLAN/KEV AND THE OG HANGIN AFTER CLASS!

AMANDA!

SNE!

THE FAN CLUB!

KIERAN FLEXING IN HIS IRON GEAR!

MICHELLE!

MOTISI!

WARM-UP
400M RUN
:30 HS HOLD
10 PVC PIPE GOODMORNINGS
MOBILITY (SPLIT/COUCH/SPIDER)
10 KB SWINGS (LIGHT/MED/HEAVY) (ARMS EXTENDED)

STRENGTH
FIND 1RM SHOULDER PRESS
AFTER EACH SET OF SHOULDER PRESS COMPLETE 15 V-UPS - NO MORE THAN 5 SETS

WOD
5 ROUNDS
400M RUN
20 KB SWINGS (70/53)

RESULTS FROM 8/25/14

WOD - MONDAY, AUGUST 25TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 

     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

T2B

PULLUPS!

WARM-UP
1 MIN DOUBLES
:30 STEP UPS
:30 BOX JUMPS
20 PUSHUPS
TABATA HOLLOW BODY HOLD
REVIEW AND DRILL POWER CLEANS

STRENGTH
BACK SQUAT - 3X10 @90% OF 10RM

WOD
3 ROUNDS
10 POWER CLEANS (185/115)
15 T2B
20 PUSHUPS
25 BOX JUMPS (24/20)

PARTNER SUNDAY SCORES!

WOD - SUNDAY, AUGUST 24TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 

     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

** SUNDAY AT 2PM I WILL BE COMPETING IN BOSTON AGAINST THE MIAMI SURGE.  I WILL NOT BE ON UNTIL RACE 5.  THE BIG BOYS AND OUR STRONG GIRLS WILL BE BLASTING THRU WEIGHT IN RACES 1-4! GO TO WWW.NPGL.COM AND IT WILL BE STREAMED LIVE! 

https://www.npgl.com/content/posts/gridmaster-previews-miami-surge-vs-boston-iron

 - HERE IS A WRITE UP ON MY TEAM AND A PREVIEW FOR TOMORROW.  NOT IN OUR FAVOR BUT READY TO ROCK!

WITH THE BIG GUYS AND OUR CARDBOARD LIFESIZE CUTOUTS!

THE FAM WORKIN OUT AT CROSSFIT LANDO!

WARM-UP
1 MIN DOUBLES
KB SWING (10 OF EACH WEIGHT)
10 BURPEES
REVIEW AND DRILL WORKOUT STANDARDS

WOD
* W A PARTNER AND ONLY 1 PERSON WORKING AT A TIME.

AMRAP 5 MINUTES
BURPEES = 1 PT
WALL CLIMB = 3 PTS

REST 2 MIN

AMRAP 4 MIN KB SWINGS
70# KBS = 4 PTS
53# KBS = 3 PTS
35# KBS = 2 PT
18# KBS = 1 PT

REST 2 MIN

AMRAP 3 MIN
SINGLE UNDERS = 1 PT
DOUBLE UNDERS = 2 PTS

REST 2 MIN

AMRAP 2 MIN
C2B PULLUPS = 2 PTS
PULLUPS = 1 PT

* SCORE EACH MOVEMENT SEPARATELY!

OLY CLASS!

ENDURANCE CLASS!

WOD - SATURDAY, AUGUST 23RD 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 

     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

5PM!

MICHELLE!

WEIGHTED SITUPS!

PAT WORKIN ON HIS L-SIT! OR V-SIT!

COOK IS BACK AND ROCKIN W THE L-SIT!

KARISSA DAUGHTER WORKING ON HER BOX JUMPS!

OLYMPIC LIFTING WARM-UP

500M ROW

BARBELL CYCLING AND REVIEW STANDARDS FOR CLASS

MOBILITY (SPLITS/COUCH STRETCH)

OLYMPIC LIFTING CLASS

A. 17 MIN FIND 1RM SQUAT SNATCH

B. 17 MIN FIND 1RM SQUAT CLEAN AND SPLIT JERK

C. 3 MIN HOLLOW ROCK HOLD/2 MIN L-SIT HOLD/1 MIN PLANK HOLD - 6 MIN RUNNING CLOCK DO AS MUCH WORK AS YOU CAN

ENDURANCE WARM-UP

200M RUN

50 WEIGHTED ABMAT SITUPS (KEEP OUT PLATE FOR WOD)

25 KB SWINGS (KEEP OUT KB FOR WOD)

25 WALLBALLS

25 WALKING LUNGES

ENDURANCE CLASS

2 ROUNDS EACH FOR TIME:

800M RUN

200M RUN W 53#/35# KB

200M RUN W 45#/25# PLATE

200M RUN W 20#/14# MEDBALL

100M WALKING LUNGE (THE CREEPY CAT STORE NEXT DOOR AND BACK)

REST 4 MIN 

* SCORE EACH RD SEPARATELY! 

RESULTS FROM 8/22/14