Friday, Sep 20, 2019

FRIDAY 1909206,, 9, 10 & noon Coach Gaela430 & 530 Coach Gaela EMOM 10:3 Power Snatches ~65-70% every minute *Shouldn’t be super hard, but not easy either. *All power reps with emphasis on form. Shoot for touch ‘n go reps. Work your hook grip....

Thursday, Sep 19, 2019

THURSDAY 1909196am Coach Gaela, 9, 10 & noon Coach Brandon430 Coach Hayley, 530 & 630 Coach Kyle 645-730 CF Kids w/Coach Katie/Gaela EMOM 15:2 Rounds: (38min. total) AMRAP 3:Max Calories of your choice or DU2 min restAMRAP 3:10 Push Press 95/6510 C2B2 min...

Wednesday, Sep 18, 2019

WEDNESAY 190918 OPEN GYM6-7am, 9-1130, 430-730 Coach Gaela Hang Power Clean 1×3Hang Power Clean for load: #1: 3 reps Optional Recovery WorkoutNot for Time but a Controlled Intensity:75/60 Calorie Row100/80 Calorie Bike Every 5:00 workout completion:5 Strict Toes...

Tuesday, Sep 17, 2019

TUESDAY 1909176am Coach Gaela, 9, 10 & noon Coach Lisa430 Coach Hayley, 530 & 630 Coach Kyle Back Squat 1×20Back Squat for load: #1: 20 reps Back Squat It’s 20 rep Back Squat Month! To do this RIGHT, you need to take about 10-12min. to build up to...

Monday, Sep 16, 2019

MONDAY 190916545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie Split Jerk 4×8Split Jerk for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps Work on L- sits between sets, accumulate 2 min either on parallettes/boxes AMRAP 15:8 Pull-Ups8 single arm DB...

Friday, Sep 13, 2019

FRIDAY the 13th 😬 1909136 Coach Gaela, 9, 10 & noon Coach Brandon430 & 530pm Coach Gaela AMRAP 13:13 Air Squats13 HRPU13 sit-ups2 Squat Cleans at 50% of 1RM *Every 2 Rounds add 5% to the bar.*So it goes like this:– Round 1 and 2 is 50%– Round 3...

Thursday, Sep 12, 2019

THURSDAY 1909126 Coach Gaela, 9, 10 & noon Coach Lisa430 Coach Hayley, 530 & 630pm Coach Kyle CrossFit Kids 645-730 Coach Katie/Gaela AMRAP 915 Wall Balls (20/14)15 SDHP (115/75) Overhead Squat 5×1Overhead Squat for load: #1: 1 rep #2: 1 rep #3: 1 rep...

Wednesday, Sep 11, 2019

WEDNESDAY 190911 open gym6-7am, 9-1130am Coach Gaela430-730pm Coach Katie I know it’s open gym so as always you are welcome to do any work you choose but today is also marks 18 year ago that all of our lives changed in an instant. The September 11 attacks were a...

Tuesday, Sep 10, 2019

TUESDAY 1909106, 9, 10 & noon, 430, 530 & 630pm Coach Gaela Back Rack Lunges 4×16Back Rack Lunges for load: #1: 16 reps #2: 16 reps #3: 16 reps #4: 16 reps With your front foot on a 25# plate, complete 8 reverse lunges on each leg. 16 total reps. *In...

Monday, Sep 9, 2019

MONDAY 190909545 (note: the earlier time), 9, 10 & noon Coach Gaela430 Coach Hayley, 530 & 630pm Coach Ashley Every 2:30min x 6Row 250m (if round 1 takes longer than a minute, scale to 1:00 row)3 Power Snatches (climbing each round) Score: Your heaviest...

Friday, Sep 6, 2019

FRIDAY 1909066-7am Coach Gaela, 9-10am, 10-11am, 12-1pm Coach Brandon430-530pm & 530-630pm Coach Gaela Front Squat 3×5Front Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: max reps @ 85% Up Down UpFor time:25 Burpees to a target 12″ out of...

Thursday, Sep 5, 2019

THURSDAY 1909056-7am, 9-10am, 10-11am, 12-1pm Coach Gaela430-530pm Coach Hayley, 530-630pm, 630-730pm Coach Kyle Push Press 3×3Push Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: max reps @ 90% SUPERSET w/10 Hang High Pulls AMRAP 810 DB/KB Thrusters...

Wednesday, Sep 4, 2019

WEDNESDAY 190904 Open Gym6-7am Coach Gaela, 9-1130am Coach Lisa430-730pm Coach Katie Back Squat 3×3Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: max reps @ 90% SUPERSET with/ 10 Barbell Box Step-Ups 20″/16″ if possible*Left + Right = 2...

Tuesday, Sep 3, 2019

TUESDAY 1909036-7am, 9-10am, 10-11am, 12-1pm Coach Gaela430-530pm Coach Hayley, 530-630pm, 630-730pm Coach Ashley Each section will be scored separately(0-10min.)5 Rounds For Time:6 Squat Snatches 125/8512 pull-ups*RX+ C2B*If you are not done by 9min. you should...

Monday, Sep 2, 2019

LABOR DAY SPECIAL830am & 930am only ADAMBROWNNavy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants. He is survived by his...