Janyl

Want to check off your “Good Deed” for 2022? Come volunteer!
If you are interested in the Second Harvest Food Bank Volunteer work on Saturday, January 15th from 1:30-4PM we will be helping out at, please complete the registration form and required waiver to confirm your participation.

Workout of the Day

A.
Back Squat
Every 3.5 minutes, for 5 sets:
10 reps (~65-70% OR 5-10lbs heavier than last week)

All sets at same load

B.
For time:
60 Wall-Balls (20 / 14)
40/30 Calories on Assault Bike
20 Burpee Box Step Overs w DBs (24 / 20, 50s / 35s)

Masters: 14/10lb, 20/16in
Rx+ 30/20lb, 30/24in

YES, WE ARE OPEN!

The main roads & highways have improved a ton since this morning, so we’re opening back up to our normal schedule.

SATURDAY:
Open Gym from 8-9:45AM
CrossFit Class at 10AM
SUNDAY:
Open Gym from 10-12PM

Drive safely and see you at the gym!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
100-80-60-40-20 rep rounds:
Calories on Assault Bike
Alternating DB Snatches (50 / 35)

Masters: 40/25
Rx+ 70/50
Ladies: 80-65-48-30-14 calories 

Hat tip to Josh Bridges for the workout

Hey Folks, 

Due to the likelihood of things freezing over, we will not be having the 6:00 and 9:30 AM classes tomorrow (Friday).

I’m hoping the roads are in better condition come 11:30, but whether they are or aren’t, be sure to check for an email with an update regarding this.

Thank you for your understanding,

Evan Beach

SNOW UPDATE: 9:30 and 11:30 and 12:30 Open Gym are CANCELED. Sorry for any inconvenience.

Workout of the Day

A.
Toes to Bar and Progressions

B.
For time:
40 Double Russian Kettlebell Swings
40m Walking Lunges w KBs
40 Weighted Sit-ups
40/30 Ring-dips
40 Weighted Sit-ups
40m Walking Lunges w KBs
40 Double Russian Kettlebell Swings

Masters 35/26
Rx+ 20 ring mu

Who dis?

Workout of the Day

A.
Power Jerk (from the back and front)
Every minute, for 12 minutes:
Minute 1) 3 power jerks from behind the neck
Minute 2) 3 power jerks from the front

Start at a moderate load and increase by feel every 4 minutes (3 total loads)

B.
AMRAP in 14 minutes:
4 Wall-Walks
12 Shoulder to Overhead (115 / 75)
300m Ski Erg

Masters: 85/60
Rx+ 145 / 100

Roach

Want to check off your “Good Deed” for 2022? Come volunteer!
If you are interested in the Second Harvest Food Bank Volunteer work on Saturday, January 15th from 1:30-4PM we will be helping out at, please complete the registration form and required waiver to confirm your participation.

Workout of the Day

A.
Back Squat
Every 3.5 minutes, for 5 sets:
10 Back Squat at ~65% (or 5-10lbs heavier than last week)

All sets to be done at the same load

B.
AMRAP in 10 minutes of:
10-8-6-4-2 Box Step-ups w DBs
50-40-30-20-10 Double-unders

When you finish the Round of 2, start back from the bottom (2-4-6-8-10/10-20-30-40-50)

Amy and Ellie

Volunteer Day!
If you are interested in the Second Harvest Food Bank Volunteer work on Saturday, January 15th from 1:30-4PM we will be helping out at, please complete the registration form and required waiver to confirm your participation. 

Workout of the Day

Gonna do a workout today to shake off the cobwebs. We will be back to our regular programming on Tuesday. 

A.
“Sweat it out”
Every minute, for 28 minutes:
Min 1: 30 seconds of Assault Bike (calories)
Min 2: 30 seconds of Wall-Balls (20 / 14)
Min 3: 30 seconds of C2 Rowing (calories)
Min 4: 30 seconds of Burpees

Pretty great year with ya’ll. Let’s do it again but better in 2022!

Workout of the Day

A.
“Goodbye 2021!”
For time:
20 Thrusters (95 / 65)
21 Box Jumps (24 / 20)
20 Burpees over the Bar
21 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
21 Box Jumps
20 Toes to Bar
21 Kettlebell Swings
20 Strict Pull Ups
21 Box Jumps
20 Toes to Bar
21 Kettlebell Swings
20 Alt. Front Rack Lunges
21 Box Jumps
20 Burpees over the Bar
21 Kettlebell Swings
20 Thrusters

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

Coach Larry adding up those “No Reps”

NEW YEARS SCHEDULE:
THURSDAY: Normal
FRIDAY: 6:00, 9:30, 11:30, and 3:30
SATURDAY: Normal
SUNDAY: Normal

Workout of the Day

A.
Deadlift & Ski
Every 2 minutes, for 20 minutes (10 sets):
10/8 Calories on Ski Erg
5-5-4-4-3-3-2-2-1-1 Deadlifts

Start light and build to something challenging

B.
AMRAP in 8 minutes of:
10-8-6-4-2 rep rounds of:
Power Cleans (185 / 135)
Devil Presses (50s/35s)

If you finish the round of 2s, start over but now in ascending order (2-4-6-8-10)

Masters: 135/95, 35s/20s
Rx+ power snatch 185/125, 55s/40s

Andy

Workout of the Day

A.
DB Bench + Body Rows
Every minute, for 15 minutes (5 rounds):
Min 1) Tempo DB Bench Press (33X1)
Min 2) Body Rows w Barbell
Min 3) Rest

B.
Every 5 minutes, for 15 minutes (3 rounds):
21/15 Calories on Assault Bike
12 Burpee Box Jumps (24/20 – facing, not over)
21 Kettlebell Swings (53 / 35)

Each round is for time

Masters: 20/16 in, 44/30
Rx+ 25/17 cal, 15 bbj, 25 kbs (70/53)