Wednesday, Feb 27, 2019

WEDNESDAY 1902276-715 Coach Gaela, 9-1130 Coach Lisa430, 530 & 630 Coach Trevor CF Kids 645-730 Coach Katie/Gaela Shoulder Press 3×3Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% (Based off TM+10#) For time:1-2-3-4-5-6-7-8BXJ...

Tuesday, Feb 26, 2019

TUESDAY 1902266:15, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie EMOM 5:5 FSQ @ 60% 1 minute to change weights EMOM 5:3 Power cleans @ 70% Two ScoresIn 4:00: 21 Deadlifts (135/95)21 Bar Facing BurpeesRemaining time: Max DUs Rest 3:00 For time: 21...

Monday, Feb 25, 2019

MONDAY 1902256:15, 9, 10, noon, 430, 530 & 630 Coach Gaela ** IF YOU STILL NEED TO GET 19.1 IN, YOU NEED TO DO IT TODAY Deadlift 3×3Deadlift for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% (Based off TM+10#) Wod 23 RFT10 Pullups400m Run10...

Saturday, Feb 23, 2019

SATURDAY 190223TEAMER 930 w/Coach Katie “A Tangled Trio” Don’t worry- we rest 3 mins in between each! (show up to find out what makes it tangled!) A Tangled Trio EMOMEMOM – 10 5 pull-ups 10 push-ups 15 air-squats One partner works while the other holds a plank...

Friday, Feb 22, 2019

Open 19.1Complete as many rounds as possible in 15 minutes of:19 wall-ball shots19-cal. row Rx: Men throw 20-lb. ball to 10-ft. targetWomen throw 14-lb ball to 9-ft. target Scaled: Men throw 14-lb. ball to 10-ft. targetWomen throw 10-lb. ball to 9-ft. target For other...

Thursday, Feb 21, 2019

THURSDAY 190221615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Gaela Back Squat 3×3Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% (Based off TM+10#) 3-6-9-12-15 reps for time of:OHS (95/65)BXJO (24/20) —...

Wednesday, Feb 20, 2019

WEDNESDAY 190220 OPEN GYM6-715 Coach Gaela, 9-1130 Coach Lisa430, 530 & 630 Coach Trevor CF Kids 645-730 Coach Katie/Gaela CHECK HERE TOMORROW IN CASE OF WEATHER UPDATES Bench Press 3×5Bench Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85%...

Tuesday, Feb 19, 2019

TUESDAY 190219615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Gaela Don’t forget Dr Christina of Airrosti will be in at 6pm to host a shoulder injury prevention clinic! But classes will still be going on as scheduled. EMOM 271) 20/15...

Monday, Feb 18, 2019

MONDAY 190218615, 9, 10, noon , 430, 530 & 630 Coach Gaela Shoulder Press 3×5Shoulder Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% Add 5# to your actual max then do your 90%. Now base your % off this number. Try to hit more than 5 on...

Saturday, Feb 16, 2019

SATURDAY 190216930 TEAMER w/Coach Gaela AMRAP 94 BXJ4 Hang Squat Cleans (95/65)8…8…12…12…16…16… Rest 3 minutes AMRAP 925 DU10 S2O25 AMSU/GHD10 Cal bike Rest 3 minutes Squat Clean Thruster 1×1Take 10 min to find a 1RM Cluster...

Friday, Feb 15, 2019

FRIDAY 190215615, 9, 10, noon , 430 & 530 Coach Gaela DANIELFor time: •50 Pull-ups•400 meter run•95/65 pound Thruster, 21 reps•800 meter run•95/65 pound Thruster, 21 reps•400 meter run•50 Pull-ups Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in...

Thursday, Feb 14, 2019

THURSDAY 190214 – HAPPY VALENTINES DAY615, 9, 10 & noon & 4:30 Coach Gaela530 & 630 Coach Katie Back Squat 3×5Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% Deload is over. Add 10# to your actual max then do your...

Wednesday, Feb 13, 2019

WEDNESDAY 1902136-715 Coach Gaela, 9-1130 Coach Brandon430-730 Coach Trevor 645-730 CF Kids Coach Katie/Gaela As far as you can…In 3 Min do:2 Rounds4 DL 185/1154 HSPU•(Rest remainder of 3 min)•When the clock hits 3:00 – you have 3:00 to complete:•2 Rounds6...

Tuesday, Feb 12, 2019

TUESDAY 190212615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Kyle For Time100 Burpee Box Jump Overs Partner up to conserve space Person A: works one min/rest one min Person B: starts on the first rest min (take 1 min off of total time) Deadlift...

Monday, Feb 11, 2019

MONDAY 190211615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Bench Press 3×5Bench Press for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% WE ARE STILL USING OUR 90% TRAINING MAX so this is week 4, a reload week. Try to stick to these...

Friday, Feb 8, 2019

FRIDAY 190208615, 9, 10 & noon Coach Gaela430 & 530 Coach Hayley AMRAP 20Run 200m8 Hang Squat Cleans 115/758 Push Press 115/75 — Source: SugarWOD RSS...

Thursday, Feb 7, 2019

THURSDAY 190207615, 9, 10, noon, 430, 530 & 630 Coach Gaela Deadlift 3×5Deadlift for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% WE ARE STILL USING OUR 90% TRAINING MAX so this is week 4, a reload week. Try to stick to these light weights....

Wednesday, Feb 6, 2019

WEDNESDAY 1902066-715 Coach Gaela9-1130 Coach Kyle430-730 Coach Trevor 645-730 CF Kids Coach Katie/Gaela Shoulder Press 3×5Shoulder Press for load: #1: 5 reps @ 40% #2: 5 reps @ 50% #3: 5 reps @ 60% WE ARE STILL USING OUR 90% TRAINING MAX so this is week 4, a...