Tuesday, Apr 30, 2019

TUESDAY 190430615, 9, 10, noon, 430, 530 & 630 Coach Gaela Thruster 3-3-2-2-1-1Thruster for load: #1: 3 reps #2: 3 reps #3: 2 reps #4: 2 reps #5: 1 rep #6: 1 rep 4 RT5 Squat Cleans 135/95250m Row — Source: SugarWOD RSS...

Monday, Apr 29, 2019

MONDAY 19029615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Back Squat 5×3Back Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% #4: 3 reps @ 80% #5: 3 reps @ 85% Angie -Time Cap 26minFor time: • 100 pull-ups• 100 push ups• 100...

Friday, Apr 26, 2019

FRIDAY 190426615, 9, 10 & noon,430 & 530 Coach Gaela AMRAP 15:10 Hang Snatch 95/6510 OH Lunge 95/6510 T2b200m run rest 5 min For time:50 AMSU — Source: SugarWOD RSS...

Thursday, Apr 25, 2019

THURSDAY 190425615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Kyle Triple amrap 3AMRAP 3:10 FSQ 115/7510 Burpees rest 3 min AMRAP 3:10 FSQ 115/7510 Burpees rest 3 min AMRAP 3:10 FSQ 115/753 burpees **from Street Parking for Barbells for Boobs 2017...

Wednesday, Apr 24, 2019

WEDNESDAY 190424 open gym6-715 Coach Gaela, 9-1130 Hayley,430-730 Coach Trevor 645-730 CF Kids w/Coach Katie & Gaela Run 1 mileRun 1 mile – pick one and put A or B in your notes so we can stay consistent testing two route options for now A)...

Tuesday, Apr 23, 2019

TUESDAY 190423615 Coach Gaela, 9 & 10 Coach Lisa, noon Coach Gaela430, 530 & 630 Coach Hayley Split Jerk 5×2Split Jerk for load: #1: 2 reps #2: 2 reps #3: 2 reps #4: 2 reps #5: 2 reps Building Split Jerks -out of the rack, start ~60% of max For...

Monday, Apr 22, 2019

MONDAY 190422615, 9, 10, noon & 430 Coach Gaela530 & 630 Coach Katie 5 RFT400m run10 Power Cleans 115/7530 WB 20/14 — Source: SugarWOD RSS...

Saturday, Apr 20, 2019

SATURDAY 190420Teamer w/Coach Kyle Partner WOD30 Minute AMRAP:(Partners alternating after each completed round) 5 pull-ups10 push-ups100m. run10 kettlebell deadlifts5 power snatches Men: 115-lb.Women: 75-lb. — Source: SugarWOD RSS...

Friday, Apr 19, 2019

FRIDAY 190419615, 9, 10 & noon,430 & 530 Coach Gaela For time:60 Lunges holding slam ball60 Cal Row40 WB 20/1440 T2B20 Slam Balls20 Power Cleans 135/9510 BMU–>C2B & DIPS — Source: SugarWOD RSS...

Thursday, Apr 18, 2019

THURSDAY 190418615 Coach Gaela, 9, 10 & noon Coach Lisa430, 530 & 630 Coach Kyle Open 13.2Complete as many rounds and reps as possible in 10 minutes of:5 Shoulder to overhead 115/75, masters 95/5510 Deadlift, 115/75, masters 95/5515 BXJ 24/20, masters 20/20...

Wednesday, Apr 17, 2019

WEDNESDAY 1904176-715 Coach Gaela, 9-1130 Coach Katie430 & 530 Coach Trevor 645-730 CF KIDS w/Coach Katie/Gaela EMOM 10ODD: 4-6 Turkish GetupsEVEN: 5-10 HSPU (challenging level) For time50/40 Bike cal50 DU40/20 Bike cal40 DU30/10 Bike cal30 DU20/5 Bike cal20 DU...

Tuesday, Apr 16, 2019

TUESDAY 190416615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Front Pause Squat 3×3Front Pause Squat for load: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 75% **percentages are off of your 1 rep max Front pause squat. If you don’t have...

Monday, Apr 15, 2019

MONDAY 190415615, 9, 10 & noon Coach Gaela430, 530 & 630 Coach Katie Clean & Jerk 7×1Clean & Jerk for load: #1: 1 rep #2: 1 rep #3: 1 rep #4: 1 rep #5: 1 rep #6: 1 rep #7: 1 rep Beginner Option – going to drill form at lighter weights...

Friday, Apr 12, 2019

FRIDAY 190412615, 9, 10, noon,430 & 530 Coach Gaela For time:5 Hang Cleans 95/655 T2B800m run10 Hang Cleans 95/6510 T2B600m run15 Hang Cleans 95/6515 T2B400m run20 Hang Cleans 95/6520 T2B200m run — Source: SugarWOD RSS...

Thursday, Apr 11, 2019

THURSDAY 190411615 Coach Gaela, 9 & 10 Coach Lisa, noon Coach Gaela430, 530 & 630 Coach Hayley Push Press 1×7Push Press for load: #1: 7 reps For time:40-30-20-10Row CalOH Walking Lunges 45/25 — Source: SugarWOD RSS...

Wednesday, Apr 10, 2019

WEDNESDAY 1904106-715 Coach Gaela, 9-1130 Coach Kyle430-730 Coach Trevor 645-730 CrossFit Kids Coach Katie/Gaela CindyAMRAP 20 minutes of:• 5 pull-ups• 10 push-ups• 15 squats — Source: SugarWOD RSS...