Tuesday, February 28, 2017

Wednesday 3.1.17

Weightlifting Wednesday
Back Squat
10 – 8 – 6 – 4 – 2
Rest 2:00 between sets, building in weight on each.
Cashout
AMRAP 8:
10 Wallballs (20/14)

20 Double-Unders

Monday, February 27, 2017

Tuesday 2.28.17

Romanian Deadlift
4 x 8
Midline Washout
4 Rounds, Not For Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 Flutter Kicks (4-Count)

30 Banded Good Mornings

Friday, February 24, 2017

Thursday, February 23, 2017

Friday 2.24.17

"Goat Day"

On the Minute for 20:
Odd Minutes: "Goat" #1
Even Minutes: "Goat" #2

"Goat"- CrossFit slang for a movement we have difficulty with... Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two "Goats" to work on today. Coaches will have great suggestions in class.

Wednesday, February 22, 2017

Thursday 2.23.17

"Jirafa"
Alternating on the Minute x 21
Minute 1- 200m run
Minute 2- 15/12 Calorie Row
Minute 3- 7 Power Cleans (135/95) + 30 Double-Unders

Tuesday, February 21, 2017

Wednesdeay 2.22.17

Weightlifting Wednesday
3-Position Snatch- Build to Heavy
Position 1-Pockets
Position 2-Knees
Position 3-Floor

Cashout
On the Minute x 12
Minute 1-:20s Overhead Squat Hold (45/35)
Minute 2- 15 Abmat Sit-Ups
Minute 3- 7 Strict Pull-Ups

Monday, February 20, 2017

0530 Tuesday 21 February 2017 Canceled

Whole family has the flu.  Sorry for the late notice.

Tuesday 2.21.17

"The Good Life"
3 Rounds
Row 500m
12 Burpees
21 Box Jumps (24/20)

Sunday, February 19, 2017

Monday 2.20.17 Reminder: Gym is Closed

"Erizo"
AMRAP 15
15 Deadlifts (225/155)
30 Wallballs (20/14)
60 Double-Unders

Thursday, February 16, 2017

Thursday 2.16.17 1730 CANCELLATION

Sorry everyone for the delayed notification, I wanted to exhaust all options. Unfortunately there will be no 1730 class this evening. Enjoy your long weekend and hope to see you on the black mat Tuesday ready to lift heavy stuff!!! ~ Coach Tam

Wednesday, February 15, 2017

Thursday 2.16.16


On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats
Weight is Athlete's Choice

Wednesday 2.15.16


Elefante 
10 Rounds:
Even Minutes – 5 Deadlifts
Odd Minutes – 15 Box Jumps (24/20)
Start with a light load on the barbell, and build each round.

Monday, February 13, 2017

Tuesday 2.14.17


“Aguila”
AMRAP 7:
3 Thrusters (95/65), 3 Chest to Bar Pull-Ups
6 Thrusters (95/65), 6 Chest to Bar Pull-Ups
9 Thrusters (95/65), 9 Chest to Bar Pull-Ups
Continue pattern, adding (3) repetitions per round, until the 7 minute time cap. 

Friday, February 10, 2017

Friday 2.10.16


“Open 14.4” 
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle-Ups

Wednesday, February 8, 2017

Thursday 2.9.15


100 Double-Unders, 50 Sit-Ups, 25 Burpees 
80 Double-Unders, 40 Sit-Ups, 20 Burpees 
60 Double-Unders, 30 Sit-Ups, 15 Burpees 
40 Double-Unders, 20 Sit-Ups, 10 Burpees 
20 Double-Unders, 10 Sit-Ups, 5 Burpees 

Tuesday, February 7, 2017

2.08.17 0530 *CLASS CANCELED*

Wednesday 2.8.17

 “Weightlifting Wednesday”
Teams of 3:
AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
-3 Minute Rest-
AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

Monday, February 6, 2017

Tuesday 2.7.17

 “Canguro”
50 Calorie Row
40 Deadlifts (135/95)
30 Box Jumps (24″/20″)

20 Front Squats (135/95

Monday 2.6.15


“Open 13.4” 
Climbing Ladder for 7 Minutes
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
12 Clean and Jerks, 12 Toes to Bar
Rx – 135 / 95
Continue to add 3 repetitions per round until the 7 Minute Cap.

Thursday, February 2, 2017

No Foundations Class 03Feb17

Foundations class scheduled for 03Feb17 has been cancelled.  Normal 1730 class will be held.

Friday 2.3.17 Normal Class. No Foundations Class


 “El Toro”
AMRAP 15:
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
15 Wallballs (20/14)


Wednesday, February 1, 2017

Thursday 2.2.17

Thursday 2.2.17
 “Abeja”
In 3:00, 45/30 Calorie Row
Time remaining: Max Toes to Bar
Rest 3:00
In 3:00, 45/30 Row
Time remaining: Max Double-Unders
Rest 3:00
In 3:00, 45/30 Row

Time remaining: Max Burpees

2.1.17 * 0530 CLASS CANCELLED*

I apologize for the extremely late notice guys.