Author: jon

2:00 Max Number of Burpees
Then 8 Minute AMRAP
5 Strict HSPU Negatives-Most Advanced Progression you’ve got-parallette negatives are game.
10 Pistols-Alternate Legs
2:00 Max Number of Burpees

Complete 3 rounds for time:

300 Meter Medicine Ball Run/walk (30/20)
8 Ring Dips
8 Overhead Press (95/65)

Complete for time:
8-6-4-2 Reps of:

Turkish Get Ups – alternate arms and make it as heavy as you can go.
L-Pull Ups

“Jackie”
Row 1000 meters
50 Thrusters (45)
30 Pull Ups

4:00 Max # of Squat Snatches – choice weight, execute with perfect form
8 Minute AMRAP
8 Med Ball Cleans
10 Hand Release Push Ups
12 Sit Ups
4:00 Max # of Squat Cleans- same weight as snatches, execute with perfect form

Complete 5 rounds for time:

1:30 max distance row
:30 seconds rest

Dirty 30-Complete for time, 30 reps of each exercise
Burpee
Thruster (65/45)
Double Under/90 singles
Kb. Swing (50/35)
Wall Balls (20/14) to 10 Feet
Box Jumps (24”)
Weighted Sit Ups (20/14) Med ball held on chest

Deadlift: 5-5-5-5-5

Go HEAVY. After each round, you should be so spent that you need between 2 and 4 minutes before you feel recovered. This is about gaining strength!!!

Option 1:
RETEST FROM MONDAY IF YOU MISSED

Option 2:
Buy In: 2:00 Max Effort Double Unders; Rest 1:00, 1 – Max Effort Pull Ups
3 Rounds for time:
1 Wall Distance Ball Toss (To the wall and back)
12 Sumo DL High Pulls (75/55)
12 Push Press (75/55)
Cash Out: 2:00 Max Effort Double Unders; Rest 1:00; 1 Max Effort Hanging Knee Raise

Every Minute on the 2 minute for 8 rounds (16 minutes total)

Complete 2 Squat Clean and Jerks-Choose a challenging weight and execute with perfect form.

Complete for Time:
• 42 Double Unders or 63 Singles – 30 DU, 45 Singles – 18 DU, 27 Singles
• 21-15-9 KB Swing – choice weight, but make it heavy.
• 21-15-9 Hand Release Push Ups

 

Complete 6 rounds for time 2:00 on/1:00 rest:
• Odd rounds (1/3/5) Run 400 Meters or Row 500 Meters
• Even rounds (2/4/6) Max # squat snatch-you choose weight, execute with perfect form

Complete for Time

• 50 Air Squat
• 40 Sit Ups
• 30 Hand Release Push Ups
• 20 Pull Ups
• 10 Ring Dips

10 Minute AMRAP
• 8 Deadlift (155/115)
• 6 Bar Burpee
• 4 Pull Ups

A note about programming…
Hi all, we are beginning a new adventure in programming over the next couple of weeks. A little refinement and focus to give y’all a chance to see the fruits of your labor each and every day. It will seem a bit different and here are a few things you need to know.

1. Monday 8/12 is a pretty important day. This workout will serve as our baseline test for the next couple of weeks. Please do what you can to come in and get this taken care of. If you can’t make it, we will offer a make-up test day on Saturday August 17th in either of the workouts. It is hard to see how far you have come if you don’t know where you started, so get into the gym this week and get this done.
2. We are focusing on the energy system that powers your body in the 10-15 minute range over this period of time. That means that the daily workouts may take on a different layout, but trust me when I say that by working with your trainers, you will accomplish the things you need to accomplish.
3. Consistency is king throughout this period of time. We want you in the gym, so get in here! Don’t pick and choose the workouts as they are all designed to help you maximize your performance at the end of this training cycle.

If you have questions, ask one of your trainers. We are all very excited to see just how far you can come in a short while and look forward to helping you break down many barriers in the very near future. See you around the gym!

Hey Everyone!

We have a few changes to our schedule this week!

First, we now have a “New to CrossFit” class on Mondays at 7 PM.

Second, our Saturday CrossFit schedule is swapping the 9 am and 10 am classes. Now, the will be a WOD class at 8 am and 9 am. The Saturday “New to CrossFit” class is moving to 10 am.

See you at the gym this week!

“Coe”
Complete 10 Rounds for time
10 Med Ball Thrusters: (95/15)-Butt touches a med ball at the bottom of every rep.
10 Ring Push ups

Complete for time:
21-18-15-12-9-6-3
Box Jumps (20)
Push Press (75/55)

4 Rounds for form, 1 minute at each station.
Station 1: 30 second ring support-Jump to elbow extension and hold for 30 total seconds
Station 2: 40 ft plank walk on bucket lids maintaining perfect postural alignment.
Station 3: 5 Strict handstand push ups or the most advanced progression you’ve got.

First: Back Squat from racks: 5-5-5
Then: 4 Rounds for time
• 300 Meter Row
• 25 Plate Ground to Overhead (45/25)
• 15 Wall Balls (20/14)

Every Minute on the Minute for 16 minutes
• Even Minutes: 2 Squat Snatches (115/85)
o No one goes up in weight. Focus on perfect form and a fast second and third pull.

• Odd Minutes: 5 Strict Pull ups
o Use the least amount of assistance possible and get full range of motion! Elbows extended at bottom and chin over the bar EVERY rep. If you can perform 8+ strict pull ups already, supplement with choice DB weight held in your feet.

Attention Members:

As our membership continues to grow, it is very important that you sign up for classes using MINDBODY.

If you realize you will not be able to attend a class you have signed up for, it is VERY, VERY important that you log in and remove your reservation for that class. Our 6 AM class has the most demand at this time. Please do NOT sign up if you are not 100% sure you will attend. If you cannot attend, remove your name as soon as possible so that other members who only have that time available in their schedule can attend. If you think you might not feel like going in the morning because you are “sleepy”, please remove your name the night before if you cannot commit to getting your butt out of bed and getting in to work out.

Thank you so much for your help in this area.

Attention Members:

MWF 3 PM Teen class: We are temporarily canceling the 3:00 PM CF Kids Teen class on MWF. Many of our teens have continued to attend the regular WOD classes. So, we are going to visit local high schools and begin these teen classes again when there is interest in filling 8-12 spots each class.

We will be launching our CF Kids program for ages 3-5, 6-12, and teens soon!

Saturday Schedule: Beginning Saturday, August 17th, we will modify the order of the Saturday morning schedule.We are simply moving the 10 AM WOD to 9 AM and moving the 9 AM New to CrossFit Class to 10 AM.

Saturday

8:00 AM WOD

9:00 AM WOD

10:00 AM New to CrossFit Class

 

Complete for Time:
• 1 Shuttle Sprint
• 3 times through: 5 Tire Flips (choice tire), 10 Hand Release Push-ups, 10 V-Ups
• 1 Shuttle Sprint
• 2 times through: 5 Tire Flips (choice tire), 10 Hand Release Push-ups, 10 V-Ups
• 1 Shuttle Sprint
• 1 Time Through: 5 Tire Flips (choice tire), 10 Hand Release Push-ups, 10 V-Ups

APCF’s Filthy Fifty:

50 Box Jump (20)
50 Jumping Pull-ups
50 KB Swing (45/35)
50 Walking lunges
50 Knees to Elbows
50 Push Press (45)
50 Plate Hugging Good mornings (25/10)
50 Wall ball Shots (20)
50 Burpees
50 Double Unders

 

EMOM 10:00

Squat Clean and Jerk

Then: 200 Doubles/600 Singles for time
Every missed jump/rest period taken
will be accompanied by 3 burpees.

First: Deadlift
3-3-3-3

Then: Walk the Plank
3 Rounds of Perfect form
(1) x 1:00 elbow plank hold
(2) x 180 degree plank walks
(4) x :20 sec. side plank

8:00 AMRAP:
4:00 Max # of squat snatch (95/65)
4:00 Max # of squat clean + Jerk (115/85)

Rest 2 minutes

10 Min AMRAP:
21-15-9
KB Swing (50/35)
Burpees

10-9-8-7-6-5-4-3-2-1 Jerk (135/85)
1-2-3-4-5-6-7-8-9-10 Pull up
Round 1 is 10 Jerks + 1 pull up
Round 2 is 9 Jerks + 2 Pull up
And so on…

15 minute max distance row