Feb.29.16

Happy Monday! Make sure to give a big Welcome to all of our new On-Ramp athletes coming to normal classes today & introduce yourself!

Classes go back to normal schedule as On-Ramp is now completed!:)

CF WOD:

Metcon (AMRAP – Rounds)

Every 2 mins (20 mins)

10 Back Squats (135/95)

200m Sprint

* If you can not complete the round in 2 mins then the workout turns into an AMRAP with the remaining time *

….

Skill: (Not for Time)

5 rounds

10 Strict Pull ups

30 sec. Hollow Rock Hold


Feb.26.16

FYI- Open Gym is canceled today please make arrangements to attend another class.  Thank You and see ya at the Box. 

Well it’s back athletes CrossFit OPEN 16.1 begins TODAY! Let’s Do this. 

Athletes and affiliates from all over the world will be completing the same workout as us! 1st step to the journey to the Games. 

16.1: Feb. 25-29

16.2: March 3-7

16.3: March 10-14

16.4: March 17-21

16.5: March 31-April 4

Friday: All classes throughout the day will complete Open workouts those who have signed up wil be Judged. 

 If you’re interested to see where you rank compared to all CF athletes SIGN UP Today:   http://games.crossfit.com    – and of course choose CFC as your affiliate 

CF WOD:

20 AMRAP

25′ OHWL (95/65)

8 Burpee Facing Bar

25′ OHWL

8 Chest To Bar

Scaled/Masters:  

   
 

Feb.23.16

CF WOD:

Front Squat

65% of 90%(1RM) x5

75% of 90%(1RM) x5

85% of 90%(1RM) x5+

* Your Percentages are based off of 90% of you 1 rep Max *

CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes:

3 Thrusters

3 Chest-To-Bar Pull-ups

6 Thrusters

6 Chest-To-Bar Pull-ups

9 Thrusters

9 Chest-To-Bar Pull-ups

12 Thrusters

12 Chest-To-Bar Pull-ups

15 Thrusters

15 Chest-To-Bar Pull-ups

18 Thrusters

18 Chest-To-Bar Pull-ups

21 Thrusters

21 Chest-To-Bar Pull-ups

     
 

Feb.22.16

WOW already at the last week of February & LAST WEEK of our Health Challenge! Get your Monday WOD in, Lets work hard and finish strong.

CF WOD:

Metcon (AMRAP – Reps)

Max Reps:

2 Minutes: Deadlift (225/155)

-1 Minute Rest-

2 Minutes: Toes to bar

-1 Minute Rest-

2 Minutes: Burpee over bar

-1 Minute Rest-

2 Minutes: Sit Ups

-1 Minute Rest-

2 Minutes: Wall Ball (20/14)

-1 Minute Rest-

2 Minutes: Bikeor Row  Calories