12/15/14

Posted on December 14, 2025 by pat.burke
Jeff showing a Turkish Get Up.

Jeff showing a Turkish Get Up.

 

Crazy Holiday Schedule?

In case you haven’t gotten familiar with our new class schedule, we have NEW Open Gym time that extends from 1:15-4:00 PM Monday-Friday. Any paying member can come in and use the gym during this time and hit your own workout, hit some weights, and basically anything is open for using with the exception of some of the stuff that we prefer to have coaches assisting with like the cargo nets and rope climbs. Not many CrossFit boxes offer this feature and I really think it’s a great way to keep you from falling off the wagon. So, even if you have Christmas shopping to do after work, you can still squeeze in a 2k row on your way back from lunch. #makeyourfitnesshappen #noexcuses

 

Workout of the Day
For time:
20 Pullups
40 Box jump overs, 24/20″
20 HSPU’s or Parallett pushups
40 Abmat situps
20 KB snatch, each arm
40 Air squats
20 Ball slams, 40/30 lb.
40 Walking lunge steps
20 Triple unders or 40 DU’s

EXTRA CREDIT:
3 Rounds:
20 Hollow rocks
20 Supermans
20 Side plank touches, ea

Post your scores to the whiteboard.

 

CF1
SKILL - BB Complex Practice
WOD
5 Sets working up, rest as needed between.
3 Deadlift
3 Hang power clean
3 Front squat
3 Push press
3 Split Jerk
3 Back squat
3 Overhead squat
3 Power snatch

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2/13/15

Workout of the Day
A) 3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

B) 3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

C) Foam roll
- calves, hamstrings, quads, lats

Post your scores to the Whiteboard.

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WOD Workout Archive »

2/13/15

Happy Friday CrossFitters!

Today we will be working along with the WOD class to further build friendships and community. Lets use this opportunity to introduce ourselves and greet new people, not to mention get a kick butt workout it.

-Coach Ben

 

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

 

Strength/ Skill:

3-4 sets, warming the bar up to workout weight:
5 Thrusters
5 Clean and jerks
5 Bent over rows

 

WOD:

3 Rounds for time
10 Thrusters
30-second L-hang hold
10 Clean and jerks
10 Barbell bent over row

Rx+ 135/95 (use if your CJ is over 250/165)
L3 - 115/75 lb.
L2 - 95/65 lb.
L1 - 75/55 lb.

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CF1 Workout Archive »

2/13/15

Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power Clean - 1 set of 5. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push Press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back Squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Superset for 2 sets : Single-Arm Dumbbell Row x 10, max dips.
Post Scores to the Whiteboard

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Strength Workout Archive »

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