Wednesday, Mar 20, 2019

WEDNESDAY 190320 – open gym6-715, 9-1130 Coach Gaela430-730 Coach Trevor 645-730 CF Kids – Coach Katie/Gaela SKILLZ & DRILLZEMOM 5: 5 kips + 2 pull-ups + 1 muscle-up• Perform the kips, pull-ups, and muscle-up with a ball or object squeezed between...

Tuesday, Mar 19, 2019

TUESDAY 190319615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Katie Back Squat 1×1Back Squat for load: #1: 1 rep 3 RFT20 WB 20/1415 T2B10 Hang Cleans 115/75 cap 10 min — Source: SugarWOD RSS...

Monday, Mar 18, 2019

MONDAY 190318615 Coach Gaela, 9, 10 & noon Coach Kyle430, 530 & 630 Coach Hayley Shoulder Press 1×1Shoulder Press for load: #1: 1 rep Clean&Jerks, Rowing, Burpees12 min clock:4 minutes of rowing for calories3 minutes of C&J 135/95 (use your...

Saturday, Mar 16, 2019

SATURDAY 190316930 teamer w/Coach Kyle The 17th17 minute AMRAP of: 17 KB Swings (53/35)17 Front Squats (115/75)17 Deadlifts (115/75) Cash Out5 minutes Max Effort: Wall Ball Shots (20/14) Partner A works while Partner B holds a plank. Switch as needed. — Source:...

Thursday, Mar 14, 2019

THURSDAY 190314615 Coach Gaela, 9, & 10 Coach Lisa, Noon Coach Gaela430, 530 & 630 Coach Hayley Snatches & RowsFor time:9 Snatch 155/105Row 2,000m15 Snatch 155/105Row 1,000m21 Snatch 155/105Row 500m CAP: 25 min From Crossfit.com — Source: SugarWOD...

Wednesday, Mar 13, 2019

WEDNESDAY 1903136-715, 9-1130 Coach Gaela430- 630 Coach Trevor 645-730 CF KIDS Bench Press 5-3-1Bench Press for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1+ rep @ 95%(max+5#)-10% 10 rounds sprintsgo the straight stretch of Southlake Ct -from cal de sac to where the...

Tuesday, Mar 12, 2019

TUESDAY 190312615 Coach Gaela, 9, 10 & noon Coach Brandon430, 530 & 630 Coach Katie EMOM DAYEMOM 45 Power Cleans @65% 1min to rest & change weights EMOM 43 Power Cleans @75% 1min to rest & change weights EVERY 30 SECONDS FOR 4 1 Power Clean @85%...

Monday, Mar 11, 2019

MONDAY 90311615 Coach Gaela, 9, 10 & noon Coach Kyle430, 530 & 630 Coach Gaela Deadlift 5-3-1Deadlift for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1+ rep @ 95%Deadlift for load: 90% (MAX +10#) 15-12-9: T2Bs & Wall Balls15-12-9 reps for time of:• T2B•...

Saturday, Mar 9, 2019

Teamer 0309201935 minute cap 15 cal bike15 pull-ups 15 db snatches 15 cal row15 pushups 15 sit ups 14,13,12,11,10,9,8,7,6,5,4,3,2,1 — Source: SugarWOD RSS...

Thursday, Mar 7, 2019

THURSDAY 190307615, 9, 10, noon, 430, 520 & 630 Coach Gaela 8pm Live viewing of 19.3 and heats to follow immediately Shoulder Press 5-3-1Shoulder Press for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1+ rep @ 95% 90% (MAX +5#) 3 RFT20 Alt Front Rack Step Ups...

Wednesday, Mar 6, 2019

WEDNESDAY 1903066-715, 9-1130 Coach Gaela430, 530 & 630 Coach Trevor CF Kids 645-730 Coach Katie/Gaela – BEGINNING OF MARCH SESSION Back Squat 5-3-1Back Squat for load: #1: 5 reps @ 75% #2: 3 reps @ 85% #3: 1+ rep @ 95% 90% (MAX +10#) 6 RFT6 Deadlifts ~60%...

Tuesday, Mar 5, 2019

TUESDAY 190305615 Coach Gaela, 9 & 10 Coach Lisa, noon Coach Gaela430, 520 & 630 Coach Katie 10 RFT7 BXJ 24/20 7 Burpees7 Pullups 7 WB 20/14 — Source: SugarWOD RSS...

Monday, Mar 4, 2019

MONDAY 190304615 Coach Gaela, 9 10 & noon Coach Brandon430, 520 & 630 Coach Kyle Bench Press 3×3Bench Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% (Based off TM+5#) For time:Row 300m21-18-15-12-9-6-3alt DB snatch 50/35AMSURow 300m...

Saturday, Mar 2, 2019

ZEUSThree rounds for time of:• 30 Wall ball shots, 20 pound ball• 75/55 pound Sumo deadlift high-pull, 30 reps• 30 Box jump, 20″” box• 75/55 pound Push press, 30 reps• Row 30 calories• 30 Push-ups• Body weight Back squat, 10 reps — Source: SugarWOD...

Friday, Mar 1, 2019

FRIDAY 190301 — 19.26:15 Coach Gaela9, 10 & noon Coach Hayley430–> FRIDAY NIGHT LIGHTS – **Twinsies Day** we’ll be battling this out w/DJ JT in the house until we’re done. Feel free to bring a snack to share and/or beverages —...

Thursday, Feb 28, 2019

THURSDAY 1902286:15, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Hayley AMRAP 61 Snatch 115/75 3 HSPU5 KBS 53/35 then rest 3 min Squat Snatch 1×1Squat Snatch for load: #1: 1 rep — Source: SugarWOD RSS...