Community workouts are open to everyone and a great way to find out what CrossFit is all about.
All skill levels welcome.
Current members: Bring a friend
First timers: Meet a friend
Skill: Bar Work
*Pull-Ups
* Kipping Pull-ups
* Butterfly Pull-ups
* Chest to Bar
* Toes to Bar
Prerequisites:
* 30 second body weight bar hang
Performance & Foundations
A.2:00 Synchronized Row (2 heats if needed)
3 Rounds
10 Mini Band Squat @ 33X0
10 Band Goodmornings @ 33X0
5/arm Iron Cross
5/arm Scorpions
200 Meter Row @ 2K Pace
B.5 Rounds
5 OVHD Squats by feel
5 Strict TTB
Rest :60
C.5 Rounds
5 Lunges or Pistol / Leg
Heavy Rope Pull
Performance & Foundations
A.10 Rounds
:30 Wall Balls @ 80%
:30 Rest
B.10 Rounds
:30 Step-up @ 80% (24”, 20”)
:30 Rest
C. 10:00 Group Recovery Jog
“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho
Performance & Foundations
A1. Step-ups / Leg x6/leg x5 Rest :10
A2. Horizontal Pull-ups x10x5 Rest :60
B1. DB/KB Push Press x10/Arm x5 Rest :60
B2. Scap Pull-up (:04 at top) x3x5 Rest :60
“Excellence is not a skill. It is an attitude.” –Ralph Marston
Performance & Foundations
Partner WOD
3 Rounds
100 Singles
750 Row
400 M Run
*each round is recorded, goal is consistency, athletes can start at any exercise but can’t do the same exercise at the same time.
“The key to success is to keep growing in all areas of life – mental, emotional, spiritual, as well as physical.” –Julius Erving
Our goal for the next week is to shift our focus from doing the most weight or work and concentrate on movement quality, movement efficiency, and regaining some structural balance. I’m going to challenge all of our athletes to think like a gymnast or figure skater for the next two weeks (yeah you heard that right). Sports that are judged on the fluidity and beauty of their movement, not the amount or intensity of work that is done. It’s extra important for those of you that just took on the open and/or the COA challenge to let yourself recover and rejuvenate emotionally during the coming weeks. Athletes commonly take a 2-4 week break from training after the conclusion of a season. While I’m not suggesting you completely stop coming to the gym I do recommend a period of time where there is no pressure or “stakes” to your training, allowing for a fun and relaxed approach to training, hence our deload week.
This week will contain three basic strength focused days (Monday, Wednesday and Friday). Two aerobic conditioning days (Tuesday and Thursday) and 1 team focused conditioning day (Saturday). Training sessions will be designed to apply quality volume in a less fatigued state, and focus primarily on unilateral variations of exercises. Each day will also include mobility and corrective exercise work to start and finish each session.
Our definition of fitness is often defined by doing the most work across the largest variety of modes and times. While these are obviously very important we’d also like to include being resilient to injury, being healthy, and efficient with movement as equally important aspects of fitness. From here we will move into a testing week to start our next 6 week phase of training that will culminate in a retest week at the end of the cycle.
–Coach Wes
Performance & Foundations
10 Rounds
3 DB Snatch /hand @ 45 lb, 25 lb
3 Deadlift @ 60-70%
50 M Suitcase Carry @ 45 lb, 25 lb
Rest :60
“Taking care of your mental and physical health is just as important as any career move or responsibility.” –Mireille Guiliano
CrossFit Open WOD 14.5:
Don’t forget! To participate in tomorrow’s WOD you’ll need to register via our Eventbrite page, HERE. We are running 14.5 as a benefit event and all proceeds will be going to benefit Kevin Ogar. You can find more info HERE.
Heats will start at 9:00 am! Plan to stick around afterwards for a Potluck/BBQ. We’ll provide the burgers, dogs, and DJ!
