12/8/14

Posted on December 7, 2025 by pat.burke
A lot of squat practice.

A lot of squat practice.

 

Workout of the Day

25 minutes: Front Squat, work up to a heavy single

20 minutes: Deadlift on a 4-6″ lift, 1RM. Use stacked plates to lift the bar to the top of your shins. Practice lifting, then following the bar back down until the plates touch. Lowering the bar is a skill that should be practiced. Use switch grip, but use the opposite hands to reverse than you’re used to.

EXTRA CREDIT:
Good mornings, 3×8
Barbell rollouts, 3×10

 

The following CF1 workout is what we will be doing at 6:45am, 12:15pm, 4:00, and 6:30 pm CF1 classes in the front room. The CF1 program is great for beginners, but also for those that have been off the horse for awhile. We will spend more time focusing on technique and correcting movement. We encourage current members to cherry-pick. If you see a movement/skill being done in the CF1 classes that you’d like to work on, feel free to join this class instead of the normal WOD. Thanks!

CF1
SKILL - Kettlebell swing, abmat situps
WOD:
2 Rounds for time:
75 Abmat situps
50 Kettlebell swings (American), 35/26 lb.
25 Pushups

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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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