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  • CF Saturday – 8/13/16

    Granite Games Qualifier #2

    AMRAP 17
    50 Calorie Row
    50 Wallballs (RX: 20/14, Sc: 20/10@9ft)
    50 S2OH (RX: 115/85; Sc: 95/65)
    50 Box Jumps (24/20)

    Week 2 of the Granite Games Qualifier is among us!!  Come to class and throw down with the group!  Didn’t do week 1?  No worries, still plenty of time to make up the workouts!  All just need to be submitted by September 4!

  • Sunday – 8/14/16

    Coaches' Choice WOD

    Open WOD 13.4
    AMRAP 7
    3 Clean & Jerks (135/95)
    3 T2B
    6 Clean & Jerks
    6 T2B
    9 Clean & Jerks
    9 T2B
    Continue climbing by 3’s

    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

    *Today is a great day to come in and make up any Granite Games WODs you haven’t completed…or to REDO one!!

  • CF Monday – 8/15/16

    Strength

    Snatch + OHS
    *15 minute clock, climb AHAP

    WOD

    20 Minute Clock
    1500m Row
    50 Double Unders
    10 Power Snatch (155/105)
    40 Double Unders
    20 Power Snatch (135/95)
    30 Double Unders
    30 Power Snatch (115/75)
    20 Double Unders
    Max Power Snatch (75/55)

    If the full snatch is a weakness, do a power snatch plus 2 overhead squats.

  • CF Tuesday – 8/16/16

    WOD

    EMOM 8
    A) :30 Strict Pull-ups
    B) :20 # OH Barbell Carry (Snatch Grip)

    EMOM 8
    A) :30 Burpees
    B) :20 Top of Ring Hold

    EMOM 8
    A) :30 Partner Assisted RKBS
    B) :20 Hollow Hold

    EMOM 8
    A) :30 Strict Press w/ Barbell
    B) :20 Supermans

    *Rest 2 minutes between each EMOM

    Challenge yourself on the OH Barbell Carry, attempt to increase in weight if possible!!

  • CF Wednesday – 8/17/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    Every 3 Minutes for 6 Rounds
    Hang Squat Clean + Squat Clean + FS

    WOD

    ATHLETE CHOICE (choose 1, 5 minute TC)
    For time: 50 T2B
    For time: 200 DU
    For time: 30 AB Calories

    For the WOD…choose what you need the most work on!!!  It is #weaknesswednesday after all!!

  • CF, CFE, RC Thursday – 8/18/16

    CrossFit Class

    Strength
    12 Minute TC
    30 Alternating TGU (24/16)
    *For quality NOT time

    WOD
    25 Minute Clock:
    1000m Run
    100 Sit-ups
    100 Squat Thrusts
    100 Lunge Jumps
    100 Push-ups
*Split Reps ANY WAY

    Endurance WOD

    AMRAP 8
    200m SB Run
    10 SB Squats
    10 G2OH w/ SB

    EMOM 10
    100m Sprint

    AMRAP 8
    2 Tire Flips
    10 Tire Jumps
    12 Push-ups

    E2MOM 10
    50m Prowler Sprint

    Running Club

    2 Rounds of:
    4 x 400m (5k pace, decreasing rest)
    Scaled=2 Rounds of 3 x 400m 
(5k pace, decreasing rest)
    (:45, :30, :15–1:00 btw Rounds)

    MEET AT THE BOX!!

    ALL CLASSES THIS EVENING HAVE FREE TRIALS!!

  • CF Friday – 8/19/16

    Strength

    Push Press Cluster
    4 x 1.1.1.1
    :10 Rest btw reps, 2 min rest btw sets
    *climb 60-90%

    WOD

    CF Games ’16 “100 %”
    40 Box Jumps (30/24)
    20 Power Cleans (155/105)

    Buy Out

    AMRAP 5
    Burpee Muscle-ups (Man Makers)

    Don’t forget tomorrow is Granite Games Qualifier #3!!

  • CF Saturday – 8/20/16

    WOD

    Granite Games #3
    AMRAP 12
    12 C2B (Sc: Jumping Pull-ups)
    8 Deadlift (RX: 245/165; Sc: 135/95)
    12 HSPU (Sc: HR Push-ups)
    8 Deadlift (RX: 245/165; Sc: 135/95)

    *Masters weights and scales will be available

    Can’t get in today?  No problem!  Grab a judge or video yourself doing the workout and you can still participate in the GG Qualifier Challenge!!

  • Sunday – 8/21/16

    Coaches' Choice WOD

    5 Rounds:
    500m Row (faster each round)
    100m FR KB Carry
    10 Reverse Hypers
    10 Strict T2B

    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • CF Monday – 8/22/16

    WOD

    3 x AMRAP 4
    10 DB Snatch (65/45)
    15 Wallballs (20/14)
    *rest 2 after each

    8 minute rest=
    *test max HS Walk

    3 x AMRAP 4
    1 Legless Rope Climb
    3 Box Jumps (36/30)
    5 Ring Dips
    *rest 2 after each

    This Friday is the LAST Friday in August…that means FRIDAY NIGHT LIGHTS!!  The 6pm class will be a Team WOD, come ready for a challenging and fun workout!  No need to have a team ahead of time!

  • CF Tuesday – 8/23/16

    Strength

    Every 3 minutes for 5 Rounds
    20m Waiter Walk R + 5 SA OHS
    20m WW L + 5 SA OHS

    WOD

    4 RFT
    15 Calorie Row
    10 Front Squat (135/95)
    8 C2B Pull-ups
    6 S2OH

    Don’t forget the Lurong Living Challenge starts in a few weeks!  Sign up now!  We will be doing the challenge WODs on Saturdays during class!

  • CF Wednesday – 8/24/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 10
    1 Power Clean, start @ 60% & climb AHAP

    3 Minute Rest

    AMRAP 8
    Power Clean @ 80% of above

    It’s Weakness Wednesday again!!  What will you be working on??

  • CF, CFE, RC – Thursday 8/25/16

    CrossFit Class

    Skill
    Pistols

    Strength
    EMOM 10
    A) 6 Pistols (scale up to # or PVC OHS)
    B) 16 Side Plank Crunches (8/side)

    WOD
    AMRAP 18
    Increase reps by 3 each round
    3 HSPU
    6 KBS (24/16)
    9 Air Squats

    Endurance WOD

    Partner WOD
    100 Calorie AB
    100 BJO
    100 Air Squats
    200 DU
    100 Air Squats
    100 BJO
    100 Calorie AB

    Post-WOD
    Tabata Hollow Rocks

    Running Club

    3/2 Mile Indian Run
    *Run :15-:30 in reverse direction of group, then turn and catch the group.
    **Groups of 3 or more
    MEET AT THE BOX!!

    Join us this weekend for about an hour briefly touching on shoulder mobility, stability, and strengthening exercises!
    Doing little things everyday to maintain and improve your shoulder health is crucial when we are constantly using our bodies to push and pull heavy loads. In the hour, we will cover a few basics that will assist in avoiding shoulder injuries and increase your overall performance.
    (Both days will consist of the same information. Choose whichever day works for you!)

  • CF Friday – 8/26/16

    Strength

    Backsquat:  3 x 10
    *warm up to 65% and climb if able

    Team WOD

    Team of 3
    5K Row
    *EMOM athletes switch

    Don’t forget, tonight’s 6pm class is FRIDAY NIGHT LIGHTS!  Teams of 3 will throw down…

  • SS Thursday – 8/11/16

    Strength

    3RM DB Thruster

    Partner WOD

    3 Rounds
    A: 10 Wall Balls
    B: 1 minute: Plank
    *Rest 2 minutes
    3 Rounds
    A: 10 Box Jumps
    B: 1 minute: max Hollow Hold into Superman
    *Rest 2 minutes
    3 Rounds
    A: 5 Man Makers
    B: 25 DU

    Have you tried CF Endurance yet?  Today should be the day you do!

  • SS Friday – 8/12/16

    Buy In

    Lumberjacks and Farmers

    WOD

    “Even or Odd”
    E: 1 min Squat Thrust O: 1 min Burpee
    E: 1 min Step ups O: 1 min Box Jumps
    E: 1 min Air Squats O: Goblet Squats
    E: 1 min Sit ups O: Weighted Sit up
    E: 1 min RBKS O: KBS
    * rest 2 minutes and repeat 4 more times

    Come to Sweatshop to find out what Lumberjacks and Farmers is!!

  • SS Saturday – 8/13/16

    Buy In

    4 NFT
    2 Rope Climbs
    AB Cal 8/6
    3 Tire Flips

    WOD

    OPEN 12.3
    AMRAP 18
    15 Box Jumps
    12 Push Press
    9 T2B

    Don’t know how to Rope Climb?  Come today to learn!!

  • SS Monday – 8/15/16

    Strength

    3 RNFT
    10 Tricep Kick Back
    10 Bent Over Lateral Arm Raises

    WOD

    INCREASING REPS IN 12 Minutes
    2,4,6,8 etc.
    DB Snatch
    Box Jumps

    *rest 3 minutes

    DESCENDING REPS IN 12 Minutes
    DB Snatch
    Box Jumps

    Can you finish your descending reps before the time cap?  Time to PUSH!

  • SS Tuesday – 8/16/16

    Buy In

    Tabata:  AB Cals
    Tabata:  Jumping Air Squats

    WOD

    3 Rounds:
    500m Row
    20 Bicycle Crunches
    400m Run
    10 Windshield Wipers
    * rest 2 minutes after each round

    How many calories can you accumulate in your AB Tabata??

  • SS Wednesday – 8/17/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    1 min Wall Balls
    1 min KB Clean
    1 min SDLHP
    1 min rest
    * repeat 5 times

    Check out the new #weaknesswednesday board in the Sweatshop room!  Lots of great progressions to meet your goals!

  • SS Thursday – 8/18/16

    Partner WOD

    AMRAP 25
    A: 200m Farmers Carry
    B: AMRAP:
    10 Thrusters
    20 Mountain climbers
    10 Ab Mat sit-ups

    Buy Out with Partner

    Collect 1000m on Rower

    Lots of class options today!  Try out CrossFit OR Endurance!!

  • SS Friday – 8/19/16

    Buy In

    Everybody’s It…

    WOD

    Count down the reps…
    10 Pull ups
    10 Goblet squats
    10 AB Cals
    10 Curtis Ps
    10 T2B
    9 Pull ups
    9 Goblet squats
    9 AB Cals
    9 Curtis Ps
    9 T2B
    …etc until 1

    Friday Funday!  Come and see what the Buy In is all about!!

  • SS Saturday – 8/20/16

    WOD

    “Whitten”
    5 Rounds:
    22 KBS
    22 Box Jumps
    400m
    22 Burpees
    22 Wallballs

    Saturday Hero WOD!  Come start your weekend off right!!

  • SS Monday – 8/22/16

    Strength

    EMOM 12
    Odd: 10 KB DL
    Even: 8 Goblet Lunges

    WOD

    E2MOM 20
    100 m Sprints

    Each 100m sprint should be an ALL OUT effort!

  • SS Tuesday – 8/23/16

    Skill

    Push Jerk

    WOD

    AMRAP 5
    10 Strict Press
    10 Box Step Ups
    * Rest 3 Minutes

    AMRAP 5
    10 Push Press
    10 Box Jumps
    * rest 3 Minutes

    AMRAP 5
    10 Push Jerk
    10 Weighted Box Step Ups

    Buy Out

    Tabata Row

    The Lurong Living Challenge is right around the corner!  Have you signed up yet??

  • SS Wednesday – 8/24/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 24
    1) 3 Wall Walks
    2) :40 AB sprint
    3) 10 pull-ups or challenging ring rows
    4) :40 jump rope

    Don’t have double unders?  Use the EMOM to practice!!

  • SS Thursday – 8/25/16

    Skill

    KB Clean

    WOD

    AMRAP 20
    One Partner does 9 KB and 9 ST, other rests, then switch
    9 KB Clean and Press
    9 Squat Thrust
    6 KB Clean and Press
    6 Squat Thrust
    3 KB Clean and Press
    3 Squat Thrusts

    Buy Out

    80 Partner Wallball Sit-ups (40 each)

    Join us this weekend for about an hour briefly touching on shoulder mobility, stability, and strengthening exercises!
    Doing little things everyday to maintain and improve your shoulder health is crucial when we are constantly using our bodies to push and pull heavy loads. In the hour, we will cover a few basics that will assist in avoiding shoulder injuries and increase your overall performance.
    (Both days will consist of the same information. Choose whichever day works for you!)

  • SS Friday – 8/26/16

    WOD

    EMOM 10
    Even: 10 superman with plate
    Odd: 10 hollow rocks with plate

    AMRAP 10
    5 Bent Rows ea. arm
    10 Push-ups
    15 Air Squats

    3 RFT
    200m Run
    10 KBS
    6 Pull-ups

     

    BUY OUT

    Collect 2 Minute L Sit Hold (Boxes, Rings, Bar)
    Collect 50 flutter kicks

    Don’t forget “Bulletproof Your Shoulders” is this weekend at 11:30am on Saturday and 11:00am on Sunday!!

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