Connor

Workout of the Day

A.
Pistols and Progressions

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of
devil presses (50s/35s)
200m run

Masters: 35s/20s
Rx+ weight vest

Hat tip to CF Chalk for the workout

A few people have asked me what is up with the beef between Rich Froning and Mat Fraser, so I will share the podcast in which it was discussed. The video above is Part 2 of of the podcast. You can find Part 1 on youtube. The entire interview is worth the listen, but the juicy drama starts at minute 43:00. Dave Castro and Josh Bridges are organizing a boxing match…it only seems fair to add Rich and Mat to the bout. Who ya got??? I feel like a giddy lil drama queen sharing their childish fight, but since I’m a CF nerd, its entertaining! 

Oh, and good luck with the workout today, as it’s gonna be a doozy! A fun one tho!

Workout of the Day

Repeat from 2019

A.
Every minute, for 30 minutes (10 rounds):
Min 1: Complete 1 round of “DT”
Min 2: 15 Toes to Bar
Min 3: Rest

One round of DT is
12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

Hat tip to CrossFit Chalk for the workout

Anna

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes:
4 reps (building)

After each set:
30 abmat butterfly sit-ups or 25 ghdsu

B.
Three rounds for cals/reps:
60 seconds of skiing for cals
rest 30 seconds
60 seconds of DB bench press (50s/35s)
rest 30 seconds
60 seconds of burpee pull-ups
rest 30 seconds

Your score will be everything added up

Rx+ burpee ring muscle-ups

2021…nice to meet you. LFG!

Workout of the Day

A.
Front Squat
5.5.5.5 at 55-65%
rest 3 minutes
3.3.3.3 at 65-75%
rest 3 minutes
1.1.1.1 at 75-85%

Three total loads.  Try to be adamant about resting exactly 30 seconds between clusters. We will be increasing weights for the next several weeks, so be sure to keep track of every weight you do. 

New FS cluster cycle. The focus is to build leg/squat strength while under fatigue with some higher, medium, and lower volume cluster sets. This will be the first of 4 or 5 weeks (depending on how we are doing at week 4). Exactly what we just did with the back squats the last several weeks, but expect to test some rep maxes after this cycle. 
Time to get these legs strong!

B.
AMRAP in 12 minutes of:
12 alt box step-overs w dbs or kbs* (24 / 20)
36 double-unders
12 alt front rack lunges (115 / 75)
36 double-unders

Masters: 20/16 inch, 35s/25s (or 26s kb), 85/65 lunge
Rx+ 145 / 100

Austin

Workout of the Day

A.
In teams of two, complete the following for time:
20 burpees over the bar

40 db snatches
20 burpees over the bar

60 back squats (95 / 65)
40 db snatches
20 burpees over the bar

800m run (both run)
60 back squats
40 db snatches
20 burpees over the bar

100 ball slams
800m run
60 back squats
40 db snatches
20 burpees over the bar

Or, working solo, cut the reps in half

NEW YEAR DAY CLASS!

Only one class today: 11:00 AM

Come get the year started off on the right foot.

What’s the workout? Does it matter? You’re not gonna cherry pick the first workout of the year, are you? 

Happy New Years Eve!

NEW YEAR SCHEDULE:
THURSDAY: 6 AM, 9 AM, 11:30 AM, and 3:30 PM
FRIDAY: Closed
SATURDAY: Normal

Workout of the Day

A.
“Goodbye 2020!”
For time:
20 Thrusters (95 / 65)
20 Box Jumps (24 / 20)
20 Burpees over the Bar
20 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
20 Box Jumps
20 Toes to Bar
20 Kettlebell Swings
20 Strict Pull Ups
20 Box Jumps
20 Toes to Bar
20 Kettlebell Swings
20 Alt. Front Rack Lunges
20 Box Jumps
20 Burpees over the Bar
20 Kettlebell Swings
20 Thrusters

Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups

More than 73% of American Adults are Overweight or Obese  Here’s to hoping that someday soon the world unites and will put forth as much money, time, and energy into combating obesity as it did with COVID.  

NEW YEAR SCHEDULE:
WEDNESDAY: Normal
THURSDAY: 6 AM, 9 AM, 11:30 AM, and 3:30 PM
FRIDAY: Closed
SATURDAY: Normal

Workout of the Day

A.
On the minute, for 10 minutes:
Minute 1) deadlifts (165 / 110)
Minute 2) ski for calories

-rest 5 minutes-

B.
On the minute, for 10 minutes:
Min 1) hang power cleans (135 / 95)
Min 2) double-unders

-rest 5 minutes-

C.
On the minute, for 10 minutes:
Minute 1) front squats (105 / 70)
Minute 2) assault bike for calories

Double Tabata: Work for 40 consecutive seconds, rest for 20 seconds. 
Each workout will be scored individually for reps. 

Masters: 135/95, 95/65, 65/45

Lea and Eden

Workout of the Day

A.
Bench Press
Every 3 minutes, for 6 minutes:
6 reps (building)

After each set:
30 russian twists (heavier than two weeks ago)

B.
AMRAP in 6 minutes of:
15/12 calorie row
10 handstand push-ups

Rest 3 minutes

AMRAP in 6 minutes of:
10 shoulder to overhead (125 / 85)
15/12 calorie row

Masters: optional to sub hspu w hand release push ups
Rx+ 45s/25s lb plate deficit, 155/105

Officer Brenna Hosey!

Workout of the Day

A.
Back Squat
5.5.5.5 at 60-70%
rest 3 min
3.3.3.3 at 70-80%
rest 3 min
1.1.1.1 at 80-90+%
rest 3 min

Rest 30 seconds between clusters, 3 minutes between load increments

The goal is heavier (5-10lbs) than what you did the last time.

B.
AMRAP in 10 minutes:
15 wall-balls
10 pull-ups
5 power cleans

Rx+ 30/20, 5 ring muscle-ups, 205/135