Friday, Jul 19, 2019

FRIDAY 190719615, 9, 10, noon430, 530 & 630 Coach Gaela 10 min DU practice-if you do not have them yet or have less than 10 strung together, work an emom with :30 work each minute -if you do have them (10+), find your max set for the day. Record the number as we...

Thursday, Jul 18, 2019

E3MOM 15Min 1 – 5 FSQ or OHS: your choice (80% of 1RM)Min 2 – RestMin 3 – 2 Rope Climbs In 12 Min or lessBuy In: 500m RowThen complete…7 Hang Snatches (95/65)20-16-12-8-4WB 20/14 THURSDAY 190718615 Coach Gaela, 9, 10 & noon Coach...

Wednesday, Jul 17, 2019

WEDNESDAY 190717 – OPEN GYM6-715 Coach Gaela, 9-1130 Coach Lisa430-730 Coach Gaela CF Kids 645-730 Deadlift 10×360-70% of 3RM -if you don’t know 3RM, use ~50% of 1RM No bounce! Speed DL AMRAP 1010 RKBS (70/53)10 Goblet Squats (70/53)10 Goblet Lunges...

Tuesday, Jul 16, 2019

TUESDAY 190716615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Kyle Back Squat 5×4Back Squat for load: #1: 4 reps @ 70% #2: 4 reps @ 70% #3: 4 reps @ 70% #4: 4 reps @ 70% #5: 4 reps @ 70% 3 RFT5 Squat clean thrusters 135/9510 Lateral bar...

Monday, Jul 15, 2019

MONDAY 190715615, 9, 10, noon430, 530 & 630 Coach Gaela EMOM 72 Push Press + 3 Push Jerks ~70% of push pressCan increase weight as long as you can keep the distinction between press & jerk AMRAP 20: Pull-ups, Air Squats, RowComplete rounds for 20 minutes...

Sunday, Jul 14, 2019

AMRAP 10 – partner wod if possible10 Squat Cleans (225/125) 20 Rope Climbs 30 Deadlifts (315/215) 40 Cals Assault Bike50 Burpee BXJO (30/24) — Source: SugarWOD RSS...

Friday, Jul 12, 2019

FRIDAY 190712 – OPEN GYM TODAY!6-715, 9-1130 Coach Lisa430-630 Tyler chipper-timeFor time: 200m run100m row90 DU80 squats70 push-ups60 KBS 53/3550 Step Ups40 AMSU 30 DB Snatch 50/35 (15 each arm)20 Bike Cal10 Manmakers 50/35 — Source: SugarWOD RSS...

Thursday, Jul 11, 2019

THURSDAY 190711615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Gaela Back Squat 4×5Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 65% #3: 5 reps @ 65% #4: 5 reps @ 65% 5 RFT10 BXJO 24/2025′ DB OH lunges (50/35)10 burpees25′ DB OH...

Wednesday, Jul 10, 2019

WEDNESDAY 190710 – NO OPEN GYM TODAY//NO CF KIDS TONIGHT615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Kyle EMOM 10:EVEN: Pull up skills: 20-30sec Negatives, kipping or butterfly practiceODD: 20-30sec L-Sit hold or HS Walking CF Open...

Tuesday, Jul 9, 2019

TUESDAY 190709615 Coach Gaela, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Dumbbell Bench Press6×3 buildingThen1 Max rep set at 80% of heaviest AMRAP 8:30 DU3 Squat Snatches 115/75 — Source: SugarWOD RSS...

Monday, Jul 8, 2019

MONDAY 190708615 Coach Gaela, 9, 10 & noon Coach Hayley,430, 530 & 630 Coach Gaela Heavy ComplexIn 15 min, build to a heavy 2 Push Jerks + 1 Split Jerk Custom Workout5 RFT (@ 75% of above complex) [14 Minute Time Cap]5 Deadlift4 Hang Power Clean3 Shoulder to...

Saturday, Jul 6, 2019

SATURDAY 190706930 Teamer w/Coach Gaela Angry Bear- 25minute Partner AmrapPartner A:10 burpees20 KBS 53/3530 DU Partner B:The Bear Complex (7 sets) – 95/651Power Clean1 Front Squat1 Push Press1 Back Squat1 Behind neck press *The Score is the total number of...

Friday, Jul 5, 2019

FRIDAY 190705615 Coach Gaela, 9, 10 & noon Coach Kyle430 & 530 Coach Gaela CrossFit TotalThree attempts of each lift: • Back squat 1-1-1• Shoulder Press 1-1-1• Deadlift 1-1-1 Your score is the total of your best successful lifts. — Source: SugarWOD RSS...

Thursday, Jul 4, 2019

THURSDAY 190704CLASSES AT 830 & 930 ONLY It’s been over 6 years, since 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Today we honor them. IN MEMORY...

Wednesday, Jul 3, 2019

WEDNESDAY 190703OPEN GYM6-715 Coach Gaela, 9-1130 Coach Evelyn,430-730 Tyler 645-730 CF Kids w/Coach Katie & Gaela Front Squat 5-5-6-6Front Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 65% #3: 6 reps @ 70% #4: 6 reps @ 70% 2 RFT:50 WB 20/1450 KBS 53/3550 AMSU...

Tuesday, Jul 2, 2019

TUESDAY 190702615 Coach Gaela, 9, 10 & noon Coach Evelyn430, 530 & 630 Coach Katie Emom 52 Squat cleans-start at 60% and build every minute For time:1 mile run70 Walking Lunges30 Hang Cleans 60% of your 1RM — Source: SugarWOD RSS...

Monday, Jul 1, 2019

MONDAY 190701615 Coach Gaela, 9, 10 & noon Coach Katie430, 530 & 630 Coach Gaela Back Squat 3-3-2-2-2Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 2 reps @ 85% #4: 2 reps @ 85% #5: 2 reps @ 85% Five 3 min rounds10 FSQ 135/9510 BXJ 30/24Row for...