Thursday, Oct 17, 2019

THURSDAY 19010176 Coach Gaela, 9, 10, Noon Coach Brandon430 Coach Gaela, 530 & 630 Coach Kyle 645-730 CF Kids Coach Katie/Gaela Front Squat 5×5Front Squat for load: #1: 5 reps @ 75% #2: 5 reps @ 75% #3: 5 reps @ 75% #4: 5 reps @ 75% #5: 5 reps @ 75% 10 min...

Wednesday, Oct 16, 2019

WEDNESDAY 1901016 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Lisa430-730 Coach Gaela Every 3min. x 10 Rounds:10/7 Cal Ski Or Row Or Bike10 T2BMax Push Press @40-50% of 1RM You all just hit your 1RM last week so you should know what 40-50% is today. Goals:Shoot for 5-10...

Tuesday, Oct 15, 2019

TUESDAY 1910156, 9, 10 & noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Ashley For time:For Time: Run 800m 15 Rounds:5 Wall Balls 20/143 BXJ 24/201 Deadlift 315/225 Run 800m 15 Rounds:5 Wall Balls 20/143 BXJ 24/201 Deadlift 285/215 Looking for something...

Monday, Oct 14, 2019

MONDAY 191014545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Hayley Strength Wod:EMOM 103 Snatches (power or squat) Immediately into; EMOM 103 Cleans (power or squat)Choose between 2 options:1.) Stay at one weight the whole time and work on being snappy!2.) Keep...

Saturday, Oct 12, 2019

Teamer Four Parts800 m run Divided in 200 m splits Teamer Four PartsAmrap 1012 deadlifts 9 hang cleans 6 jerks 3 rope climbs Rest 2:00 Teamer Four Parts10 minutes 1 mile run divided in 200 m splits Teamer Four PartsAMRAP 1012 kbs 9 T2b 6 box jumps — Source:...

Friday, Oct 11, 2019

THINK PINKSupport breast cancer awareness FRIDAY 1901011 The Open begins 20.16 Coach Gaela, 9, 10, Noon Coach Gaela 430-630 FRIDAY NIGHT LIGHTS — Source: SugarWOD RSS...

Thursday, Oct 10, 2019

THURSDAY 19010106 Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Hayley 645-730 CF Kids Coach Ashley/Gaela Goat EMOMEMOM 10:EVEN: 1 Movement Athlete ChoiceODD: 1 Movement Athlete Choice– choose 2 movements you need to work on. As coach for some...

Wednesday, Oct 9, 2019

WEDNESDAY 1901009 OPEN GYM6-7, 9-1130, 430-730 Coach Gaela Assault Bike 20 cal chase8 rounds max – Start at an easy pace 20 cal for first round. Try to beat the previous rounds time until you can’t.*1 min between rounds. Example: round 1- 1:40 round 2-...

Tuesday, Oct 8, 2019

TUESDAY 19010086 Coach Gaela, 9, 10, Noon Coach Lisa430 Coach Gaela, 530 & 630 Coach Ashley For time:2 Rounds:25 WB 20/1412 Snatches 95/65immediately into:2 Rounds:25 Burpees12 OHS 95/65immediately into:15 Curtis P+ 95/65 (1 Power Clean + 1 Lunge On Each Leg + 1...

Monday, Oct 7, 2019

MONDAY 1901007545, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle 2 Rounds:EMOM 4:3 BSQ (Heavy as possible) immediately into; EMOM 3:12/9 Calorie Row immediately into; EMOM 4: 3 Cleans (Heavy as possible) immediately into; EMOM 3: 10...

Friday, Oct 4, 2019

breakfast, lunch & dinner… Partners of 2 (only 1 works at a time)5 Rounds: (0-10min.)20 Alt. DB Snatches 70/5030 Pull-Ups 10-18min.Pick 1:1 mile run (in 200m intervals)2000m Row (in 200m intervals) 18-30min. (AMRAP 10)42-30-18Deadlifts 225/155WBs...

Thursday, Oct 3, 2019

THURSDAY 1910036am Coach Gaela, 9, 10 & noon Coach Brandon430 Coach Gaela, 530 & 630 Coach Kyle 645-730pm CrossFit Kids w/Coach Katie/Gaela Back Squat 1×20Back Squat for load: #1: 20 reps LAST WEEK! You guys should know the deal. Work up to a heavy...

Wednesday, Oct 2, 2019

WEDNESAY 191002 OPEN GYM6-7am, 9-1130, 430-730 Coach Gaela For repsFor reps5 Rounds:1min. of Power Cleans1min. of Rest1min. of Rowing for Max Cal1min. of Rest1min. of Bench Press1min. of Rest1min. of DU1min. of Rest Round 1: 50%Round 2: 60%Round 3: 65%Round 4:...

Tuesday, Oct 1, 2019

TUESDAY 1910016am Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Hayley EMOM 5:3 heavy Push Press + 25 DU For time:Buy in: 21 Front Rack Lunges 95/6515-9-6-3HSPUT2BCash Out: 21 Thrusters 95/65 — Source: SugarWOD RSS...

Monday, Sep 30, 2019

MONDAY 190930545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie for reps(0-9min.)2 Rounds:35 BurpeesRow 400m (10-17min.)AMRAP 7:7 BXJ 24/207 SDHP (115/75)7 KBS 70/53 E2OMFront Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 65% #3: 5 reps @ 65% #4: 5 reps @ 65%...

Friday, Sep 27, 2019

FRIDAY 1909276am, 9, 10 & noon Coach Gaela430 & 530 Coach Hayley CORE3 Rounds:1 min Plank (Weighted if you like)immediately into;1 min of Plate Sit-Ups 35/25Rest 1min. 20min. to finish…50 Push Press 75/5540 BXJ 24/2030 Alt KB Snatches 45/25200m Run10...