WORKOUT OF THE DAY

Thursday 220505 3 RFT: Air Squat, K2E, DB Snatch

3 rounds for time:
40 Air Squats
20 Knees to Elbows
10 Alt DB Snatch (70/50#)
Post finish time and any scaling

Wednesday 220504 AMRAP 12: Pull, Push, Row

There are now only 5 slots left in the 6-week CFM Gymnastics series! Sign up ASAP by talking to one of your coaches! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

12 minute AMRAP:
2 Pull-ups*
2 Push-ups*
10/7 Cal Row
*=add 2 push-ups and 2 pull-ups per rounds
post total reps of pull-ups and push-ups completed and any scaling

Tuesday 220403 Big Chipper Rd 2

For time complete:
1 mile run
80 KB Swings (24/16kg USA)
40 Goblet Reverse Step Lunges (24/16kg)
post finish time and any scaling
compare to: March 23rd 2021

Intended Stimulus
Run, swing, lunge, DONE! Clearly not a PR attempt on the mile run, but don’t think of this as a buy in jog either. Find an uncomfortable pace and hold it! Then, try and take these KB swings in a few big sets before attempting to go 40 goblet reverse step lunges in 2 sets or so! Straight forward stimulus here. Just a good old fashioned chipper 🙂

Monday 220502 Tempo Front Squats + Finisher

We are excited to announce the upcoming 6-week CFM Gymnastics series! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

Yoga at The Hut and on ZOOM Monday at 6pm!

Workout of the Day:
Tempo Front Squat for load:
5-5-5-5
3 second eccentric + 3 second pause (33X1)
Post loading and any scaling

-then-

A finisher

Intended Stimulus
Build up to something tough BEFORE the working sets. You only need to do 2 reps at tempo in your later warm-up sets. Loading needs to be something that actually allows you to maintain the tempo, yet is still challenging. Yes, your coach will be counting the decent, the pause, the stand, AND the 1 second at the top so there will be no 3 second lowers that are actually one second! 😉 The entire group will squat on the 5:00 mark. There will be lots of rest… but you’ll need it!!

Friday 220429 Hang Squat Clean + Push-up

We are excited to announce the upcoming 6-week CFM Gymnastics series! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

For time complete:
20-15-10-5
Hang Squat Clean (50/35kg)
20 Push-up
Post finish time and any scaling

For Rx+ consider:
20-15-10-5 for time:
Hang Squat Clean (50/35kg)
Handstand Push-up

Thursday 220428 E4M for 5 Rounds

5 rounds on the 4 minute mark for max reps:
10 DB Deadlifts (50/35#)
8 DB Box Step Overs (same load as DL, 24/20″)*
Max rep double unders to the 2:30 mark
Post total DUs completed and any scaling

* = suitcase grip

Wednesday 220427 Press, Push Press, Push Jerk

Ready for all 3 presses from the pressing series in 1 heavy day?! Today, you will have roughly 10 minutes at each station to build to a heavy set of 1, 2, and 3 respectively. Doing a set on the 3-4 minute mark will ensure you get all the reps in without rushing. Each left gets more technically difficult as you go, but… as you go from press, to push press, to push jerk, you’ll also be able to lift more due to the added power (and for the jerk, added drop under the bar) from the hips. An experienced lifter may only have to take a few kilos, if any, off the bar between set #4 and set #1 of the following lift, while others may need to decrease the load between movements a bit more in order to drill the technique.

Workout of the Day:
Shoulder Press
1-1-1-1
Push Press
2-2-2-2
Push Jerk
3-3-3-3

post all loading and any scaling

Tuesday 220426 Running and Gymnastic 6 Rounder

6 rounds for time:
200m Run
Odd rounds: 20 Toes to Bar (rounds 1, 3, 5)
Even Rounds: 20 Pull-ups (rounds 2, 4, 6)
Post finish time and any scaling

Monday 220425 “Karen”

Join us Monday night at The Hut at 6:00pm for a dedicated mobility session! We will break out the yoga mats, foam rollers, bands, and lacrosse balls for a full body mobility session. This will be the perfect hour to follow up Monday’s workout of the day…. “KAREN”! We’ll see you there! This will NOT be ZOOMed. Yoga at The Hut and on ZOOM will return next Monday, May 1st.

Workout of the Day:
“Karen”
For time complete:
150 Wallball Shots (20/14#, 10/9′ target)

Compare to Jan 11 2016 and Dec 12 2010. If you have done the CrossFit Games Open you might have done “Karen” as the first 150 reps of 12.4, 13.3. (150 wall ball shot, 90 double under, 30 muscle up AMRAP in 12 minutes)

Strict 15 minute cut off.

Saturday 220423

Classes at 8:00 and 9:00am as usual this Saturday! Get the weekend off to a good start by gathering with your community and getting after the unknown and unknowable. Sign up in advance using MindBody.