Saturday 6.9.18

Partner WOD

9am and 11am

for time
100/70 calorie row
1200m run
50 power snatches 115/80
1200m run
10 rope climbs

Benchmark WOD

10am

“The Hateful Eight”

8 rounds for time
8 push-ups
8 GHD sit-ups
8 air squats
8 pull-ups
8 deadlifts 95/65
8 hang power cleans 95/65
8 push press 95/65
8 calorie row

Monday 5.28.18

Image result for murph

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

Please take the time to watch this video before you do this workout. This is important. This is why we do this workout. This man willingly gave his life trying to save the men in his unit as they were getting surrounded by a much larger enemy force. We do this tough workout every year to honor his memory.

Watch this…Lt. Michael P. Murphy Tribute: True American Hero

This workout will begin at 5 minutes past the hour in every class today. This means you need to get to the gym 10-15 minutes early to get yourself warmed up, mobilized and set up. Make sure you come in well rested and well hydrated.

Hero WOD

In honor of Memorial Day and the sacrifices made by the many heroes in our armed forces…

“Murph”

For time:
1 mile run
100 pull ups
200 push ups (watch this one!)
300 air squats
1 mile run

“Murph” is a CrossFit Hero WOD we do every Memorial Day to honor Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. If you are not yet familiar with Medal of Honor recipient Lt Michael Murphy, please click here and read about his bravery and acts of selflessness. He, and the many others that have served and conducted themselves with similar bravery, represent the best of our country. Please take pride in honoring and remembering them this Memorial Day.

Murph movement standards…http://themurphchallenge.com/the-workout/

We will have four versions of Murph for you to choose from this year.

FB = All runs and movements performed in order to RX standards wearing 20/15# vest
RX+ = All runs and movements performed in order to RX standards as written no vest
RX = Runs performed as written, movements performed to RX standards but may be broken up into rounds
MOD = any other version

All of the movements must be performed with a full ROM (check the movement standards link above) especially if you are shooting to get a FB, RX+ or RX by your name. Start and finish with a 1 mile run. If you are new to the gym and this WOD seems beyond you at this point it can be modified in various ways. You can go it alone and do a half Murph or maybe even better work with a partner, split it up and make it a team effort. No matter how you do the WOD today, just get in here and do it. CrossFit gyms around the world are running this workout today and classes will be big. Let’s not be the exception. This is a tough mental and physical test that all CrossFitters need to step up to once a year. You’ll be glad you did.

Saturday 4.14.18

Partner WOD

9am and 11am

“Artie Stevens”

AMRAP 29
5 rounds
minute 1: wall balls 20/14
minute 2: toes-to-bars
minute 3: box jumps 24/20
minute 4: push presses 75/55
minute 5: row for cals
minute 6: rest

This “Artie Stevens” Memorial WOD was designed by Naptown Fitness (Indianapolis, IN, USA) as a tribute to the man who they described as the epicenter of the local CrossFit, fitness, and health revolution in Indianapolis. Artie died suddenly on November 3, 2017. Naptown Fitness hosted an event, first bringing athletes together to remember Artie with this WOD, about three weeks later on November 28.

“Arthur “Artie” Stevens IV was the owner of Indy’s Kitchen, Artie’s Paleo On The Go, and Artie’s On Central. Every day he strived to make days better with his vision of Artie’s Paleo On The Go. He connected with over 50 different fitness facilities and impacted even more lives. To honor his legacy we ask that you help provide for the future of his children.”

Benchmark WOD

10am

“Maupin”

4 Rounds for Time
800m Run
49 Push-Ups
49 Sit-Ups
49 Air Squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

Saturday 4.7.18

Partner WOD

9am and 11am

teams of 2
for time
800m run
4 rope climbs
20 squat cleans 135/95
800m run
6 rope climbs
30 squat cleans 135/95
800m run
8 rope climbs
40 squat cleans 135/95

Benchmark WOD

10am

“Tama”

for time
800 meter single-arm barbell farmers carry 45/35
31 toes-to-bars
31 push-ups
31 front squats 95/65
400 meter single-arm barbell farmers carry 95/65
31 toes-to-bars
31 push-ups
31 hang power cleans 135/95
200 meter single-arm barbell farmers carry 135/95

Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.

He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.

He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.

Saturday 3.24.18

Related image

Partner WOD

9am and 11am

teams of 2
AMRAP 25
2000/1600m row
then…
40 toes to bar
40 bar-facing burpees
40 thrusters 75/55
40 toes to bar
40 bar-facing burpees
40 thrusters 95/65
40 toes to bar
40 bar-facing burpees
40 thrusters 115/75

Benchmark WOD

10am

“Crain”

2 rounds for time
34 push-ups
50m sprint
34 deadlifts 135/95
50m sprint
34 box jumps 24/20
50m sprint
34 clean and jerks 95/65
50m sprint
34 burpees
50m sprint
34 wall balls 20/14
50m sprint
34 pull-ups
50m sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

The “Crain” Hero WOD was first posted on crossfit.com as the workout of the day for Saturday, March 21, 2015.

Saturday 3.3.18

Partner WOD

9am and 11am

teams of 2
AMRAP 24
7/5 calorie row
7 box jump overs 24/20
7 chest to bar pull-ups

Benchmark WOD

10am

“Havana”

AMRAP 25
150 double-unders
50 push-ups
15 power cleans 185/125

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Monday 1.22.18

The 2018 CrossFit Open starts one month from today. We will be doing the Open workouts in classes on the Monday following their announcements. There will be one workout announced every Thursday at 5pm from Feb 22 to Mar 22. There will be 5 workouts total. We will be testing our fitness along with hundreds of thousands of other CrossFitters from around the world. Check out all the exciting details here.

MOBILITY

partner assisted thoracic/chest/shoulder opener 2 min each partner
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

STRENGTH

back squat

5 x 5 @ 75%

WOD

RX
3 rounds
50 air squats
35 push-ups
25 double-unders

FB
3 rounds
62 air squats
42 double-unders
22 handstand push-ups