Saturday, Nov 16, 2019

AMRAP 2530 burpee box jump overs30 deadlifts (205/155)30 HSPU/HRPU30 front squats (185/135)30 GHD/AMSU30 power cleans (155/115)30 wallballs30 shoulder to overhead (135/95) 10 Minutes To Find1 RM Power clean + push jerk — Source: SugarWOD RSS...

Friday, Nov 15, 2019

FRIDAY 1911156 Coach Gaela, 9, 10 & noon Coach Brandon430 & 530pm Coach Gaela BSQ 3×53×5 BSQ @75-80% AMRAP 4:40/32 Row Cal or 30/20 Bike Cal (or if you’re willing to brave the cold, 400m run)Immediately into max rounds;5 FSQ 115/7510 T2B Rest...

Thursday, Nov 14, 2019

THURSDAY 1911146 Coach Gaela, 9, 10, Noon Coach Lisa430 Coach Gaela, 530 & 630 Coach Kyle 645-730 CF Kids -Coach Katie/Gaela For Time:2k Row or Ski100 Alternating DB Snatches 50/35200 Push-Ups300 Air Squats *Just like 20.5, you may break this up HOWEVER you like,...

Wednesday, Nov 13, 2019

WEDNESDAY 191113 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730 Coach Hayley Bench Press 1×5Bench Press for load: #1: 5 reps Elizabeth21-15-9 reps for time of:• Squat Clean 135/95 • Ring dips Scaled: Pick wt that you’re able to do at least 8 when fresh...

Tuesday, Nov 12, 2019

TUESDAY 1911126, 9, 10 & noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Ashley Split Jerk 7×1Split Jerk for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep OPTIONAL:The focus today is the HEAVY JERKS but if you have time...

Monday, Nov 11, 2019

MONDAY 191111- celebrating Veterans Day (classes regular schedule)545, 9, 10, Noon Coach Gaela430, 530 & 630 Coach Katie Today we are honoring “The Three Wise Men”. They were three brothers: Jeremy Wise, Ben Wise, and Beau Wise. They were warriors — Jeremy a...

Saturday, Nov 9, 2019

What is CrossFit?AMRAP 30 100 box jumps75 kettlebell swings50 pushups25 barbell complex of 3 Deadlift 2 Hang Clean 1 Jerk *At any point, teams may attempt a CrossFit Jeopardy question with a limit of 2 per team per round. If you answer correctly, assign the point...

Friday, Nov 8, 2019

Open 20.5For time, partitioned any way:• 40 muscle-ups• 80-cal. row• 120 wall-ball shots ♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft. Time cap: 20 minutes Official scorecard with full workout details and variations: https://games-assets.crossfit.com/af0s9jfw-v7.pdf...

Thursday, Nov 7, 2019

THURSDAY 19011076 Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Hayley 645-730 CF Kids -Coach Katie/Gaela Snatch (See Below)Every 2min. x 10 Rounds:5 Burpees1 Hang Power Snatch1 Power Snatch*Climbing in weight. Start light and build. — Source:...

Wednesday, Nov 6, 2019

WEDNESDAY 191106 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730 Coach Gaela For Time: Clean & Jerks and Bar Muscle-Ups12-9-6-3 reps for time of: • Clean and jerks 185/125• Bar muscle-ups This workout is Fran’s heavier and more sophisticated...

Tuesday, Nov 5, 2019

TUESDAY 191104 -get out there and vote!6 Coach Gaela, 9, 10 & noon Coach Lisa430 Coach Gaela, 530 & 630 Coach Kyle Deadlift 10-8-6-4-2Deadlift for load: #1: 10 reps #2: 8 reps #3: 6 reps #4: 4 reps #5: 2 reps This one is going to get so sweaty. You never...

Monday, Nov 4, 2019

MONDAY 191104545 Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Katie 5 RNDS: Double-Unders, Sumo Deadlift High-Pulls, GHDSU and Rowing5 rounds for time of: • 50 double-unders• 20 sumo deadlift high pulls• 20 GHD sit-ups• 20-cal. row ♀ 55 lb. ♂ 75 lb....

Friday, Nov 1, 2019

20.4 – Open workout 46, 9, 10 & noon Coach Gaela430, 500 & 530pm Coach Gaela Open 20.4For time:•30 box jumps•15 clean and jerks, 65 | 95 lb.•30 box jumps•15 clean and jerks, 85 | 135 lb.•30 box jumps•10 clean and jerks, 115 | 185 lb.•30 single-leg...

Thursday, Oct 31, 2019

THURSDAY 19010316 Coach Gaela, 9, 10, Noon Coach Brandon430, 530 & 630 Coach Katie 645-730 CF Kids -NO CLASS, GO TRICK OR TREATING INSTEAD 🧟‍♂️ WEAR A COSTUME AND GET A BURPEE BREAK 🤣 Oct Complex15 min to build to your heaviest Squat Clean-2 FSQs-1 Jerk **This is...

Wednesday, Oct 30, 2019

WEDNESDAY 1901030 OPEN GYM6-7 Coach Gaela, 9-1130 Coach Gaela430-730 Coach Gaela 5 rounds for time of:21 BSQ 135/95 (from the floor)1 legless rope climb The load on the squats is meant to be light so these can be performed fast and so that strength is never an issue....

Tuesday, Oct 29, 2019

TUESDAY 1910296 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Hayley 3 rounds for max reps• 1 minute of burpees• 1 minute of WB 20/14• 1 minute of hang power cleans 115/75• 1 minute of med-ball sit-ups• 1 minute of push press 115/75Rest 1 minute...

Monday, Oct 28, 2019

MONDAY 191028545, 9, 10, Noon Coach Gaela430 Coach Gaela, 530 & 630 Coach Kyle For time:3 rounds for time of: 1,000-meter row5 rounds of Strict Cindy 1 round of Cindy = 5 strict pull-ups, strict hand release pushups (no snaking, lift hands off ground at least an...

Saturday, Oct 26, 2019

Pick Your PoisonsAMRAP 10 2 Reps (Choice Movement 1- Partner A)2 Synchro Burpees2 Reps (Choice Movement 1- Partner B)2 Synchro Burpees 4 Reps (Choice Movement 1- Partner A)4 Synchro Burpees4 Reps (Choice Movement 1- Partner B)4 Synchro Burpees 6 Reps (Choice Movement...

Friday, Oct 25, 2019

Open 20.3For time:•21 deadlifts (weight 1)•21 handstand push-ups•15 deadlifts (weight 1)•15 handstand push-ups•9 deadlifts (weight 1)•9 handstand push-ups•21 deadlifts (weight 2)•50-ft. handstand walk•15 deadlifts (weight 2)•50-ft. handstand walk•9 deadlifts (weight...