Sorry Athletes...
1730 will be cancelled on Friday 3.31.17 due to prior obligations. Please join us for a special Farewell WOD on Saturday after Foundations. Hope to see you all on the Black Mat
~ Coach Tam
Thursday, March 30, 2017
Saturday 4.1.17
Saturday 4.1.17
Foundations Class
0800-1000
TELL ALL YOUR FRIENDS!!
***Immedately followed by a special going away WOD for:
Owner/Head Coach John
Coach Tam
And
Coach Tommy
This will be the last time all three coaches will be together, come out and WOD out with us as a farewell!!
Friday 3.31.17
Friday 3.31.17
"Firestarter"
10 Min AMRAP
10 Sumo Deadlift High Pulls (95/65)
10 Wallballs (20/14)
Wednesday, March 29, 2017
Thursday 3.30.17
Thursday 3.30.17
Sword Fight
Class Divides into 2 Teams
3 Rounds
Station 1- 400m Team Sled Push
Station 2 - Max Calories Row
The two teams start on opposing stations. When the sled returns, stations switch.
Score is Max Calories Row over the three rounds .
**** Foundations Class 01 April 2017 0800-1000 ****
**** Foundations Class 01 April 2017 0800-1000 ****
Foundations Class
Foundations class 01 April 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.
*** Class will be capped to first 20 athletes***
Tuesday, March 28, 2017
Wednesday 3.29.17
Wednesday 3.29.17
Weight Lifting Wednesday
Pausing Overhead Sqauts
5 Sets of 2
**3 Second pause at the bottom**
Cashout
2 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Monday, March 27, 2017
Tuesday 3.28.17
Tuesday 3.28.17
Boat Race
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3:00 Minutes Between Rounds
Sunday, March 26, 2017
Friday, March 24, 2017
Thursday, March 23, 2017
Friday 3.24.17
“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.
Compare Goats HERE.
Wednesday, March 22, 2017
Tuesday, March 21, 2017
Wednesday 3.22.17
Weightlifting Wednesday
Power Snatch – Build to a Set of
2
Alternating On The Minute x 12:
Odd Minutes – 3 Power Snatches
(75%)
Even Minutes – 40 Double-Unders
Monday, March 20, 2017
Sunday, March 19, 2017
Friday, March 17, 2017
Thursday, March 16, 2017
Friday 3.17.17
“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.
Compare Goats HERE.
Wednesday, March 15, 2017
Tuesday, March 14, 2017
Wednesday 3.15.17
“Final Countdown”
2 Rounds:
AMRAP 2: 200 Meter Run, Max
Overhead Squats (135/95)
Rest 1:00
AMRAP 2: 200 Meter Run, Max
Wallballs (20/14)
Rest 1:00
AMRAP 2: 200 Meter Run, Max
Handstand Pushups
Rest 1:00
0530 Cancelled
Sorry for the last minute cancel. My car battery is dead. I won't be able to get there in time to open.
Monday, March 13, 2017
Tuesday 3.14.17
“Gasolina”
15 Thrusters (95/65)
30 Calorie Row
90 Double-Unders
30 Calorie Row
15 Thrusters (95/65)
Sunday, March 12, 2017
Monday 3.13.17
“Lead Head”
AMRAP 7:
10 Power Snatches
(75/55)
15 Hand-Release Pushups
20 AbMat Sit-Ups
Thursday, March 9, 2017
Friday 3.10.17
Friday 3.10.17
“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.
1730 Cancellation
1730 will have to be cancelled due to unforeseen Toddler issues😔 Sorry for the short notice~Coach Tam
Wednesday, March 8, 2017
Thursday 3.9.17
Thursday 3.9.17
On the Minute x 16:
Even Minutes – 4 Front Squats
Odd Minutes – 8 Back Squats
Tuesday, March 7, 2017
Wednesday 3.8.17
Wednesday 3.8.17
“Recon”
On the Minute x 16:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Wallballs (20/14)
Minute 3 – 15 Sumo Deadlift High Pulls (95/65)
Minute 4 – 15 Push Presses (95/65)
Monday, March 6, 2017
Tuesday 3.7.17
Tuesday 3.7.17
“Quicksand”
3 Rounds:
5 Ring Muscle-Ups
10 Power Snatches (135/95)
25 Box Jumps (24/20)
Sunday, March 5, 2017
Monday 3.6.17
Monday 3.6.17
“Tannerite”
As Many Rounds as Possible in 8 Minutes:
9 Burpees
7 Kettlebell Swings (53/35)
5 Goblet Squats (53/35)
Friday, March 3, 2017
Thursday, March 2, 2017
Friday 3.3.17
“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.
*** 3.2.17 Thursday 1730 Class Cancelled***
Sorry Athletes, I have an unexpected event with my daughter. I do apologize for any inconvenience.
~Coach Tam
~Coach Tam
Wednesday, March 1, 2017
Thursday 3.2.17
“The Four Horsemen”
5 Rounds of :40s on / :20s off:
Push Jerks (135/95)
Burpee Box Jumps (24″/20″)
Deadlifts (225/155)
Row for Calories
During each :20s rest, rotate to
the next station.
Post totals for each movement to
comments.
**Updated Box Schedule** Saturdays are Back!!
Class Schedule:
Mon thru Fri 0530-0630
Mon thru Fri 1130-1300 Open Gym
Mon thru Fri 1730-1830
Sat: Normal Class 10:00 (1st Saturday of the Month Foundations Class 0800-1000)
Sun: Closed
Sun: Closed
**** Foundations Class 04March 2017 0800-1000 ****
Foundations Class
Foundations class 04 March 2017 from 0800-1000 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008.
*** Class will be capped to first 20 athletes***
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