October 25, 2014

ryan b

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

5 Rounds

15 Overhead Lunges – 83/125

15 Shoulder to Overhead – 83/125

15 Bar Facing Burpees

*25 Minutes*

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October 25, 2014

Big D

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 6 Minutes. AMRAP on the 7th Minute.

3 Squat Clean Thruster – 103/155

METCON

20-15-10-5

Box Jump Overs – 24/30

Kettlebell Swings – 35/55

(50 Double-Unders after the KB’s each round)

*10 Minute Cut-off*

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October 24, 2014

kk comp

Happy Pre-Birthday Mary Beth!!!!!

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Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

Build up to a 3rm Front Squat.  Then perform 3 reps at 90%, 75% and AMRAP for 1 Minute at 60%.  Everyone does not have to do their EMOTM at the same time.

METCON

10-9-8-7-6-5-4-3-2-1

Back Squat – 83/125

Toes to Bar

*10 Minute Cut-off*

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October 23, 2014

holly mason

Happy 5 Year CrossFit Anniversary Holly Mason-Jar!!!!

I remember when Holly first walked in to the gym we opened in 2009 at our old location.  She did push-presses with the bar and burpees.  After class, she came right up to me and said she wanted to sign up.  She has been in Beast Mode ever since!  I did my first Sectionals competition with her in 2010 at CrossFit TNT and she beat me in two of the three wods.  That’s when I knew I was going to have to train hard to keep up with her.  So happy you walked into our Box and so happy you’re still kickin’ ass with us today!  Happy 5 Year Anniversary Holly!!!!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

“Holly”

4 Rounds

10 Hang Clean – 123/185

20 Wallball – 14/20 at 9/10 ft

800 Meter Run

*30 Minute Cut-off*

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14 Comments.

October 22, 2014

CFSI_Quad_Squad_56

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

3 Jerk

2 One-Arm Alternating Dumbbell Snatch

METCON

3 Rounds

15 Chest to Bar Pull-ups

20 Pistols

*7 Minute Cut-off*

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2 Comments.

October 21, 2014

CFSI_So_iLL_Underdogs_71

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

Happy Birthday, Julie J!!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

6 Rounds

10 Squat Snatch – 83/125

10 Dumbbell Front Squats – 35’s/55’s

10 Ring Dips

*30 Minute Cut-off*

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October 20, 2014

CFSI_Tight_Abs_Tight_Ass_188

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

7 Deadlift

6 Burpees over the Bar

METCON

6 Rounds

5 Power Clean – 123/185

10 Wallball – 14/20 at 10 ft

15 Box Jumps – 20/24

*10 Minute Cut-off*

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7 Comments.

October 19, 2014


CFSI_Tight_Abs_Tight_Ass_139

Don’t forget to wear your Halloween Costumes at the Box on Halloween!  There will be a prize for best costume, as well as Halloween beers and shots to be taken pre-, during, and post- wod!  Make it GOOD!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

1 Mile Run

30 Thrusters – 63/95

30 Sumo Deadlift High Pull – 63/95

30 Shoulder to Overhead – 63/95

30 Overhead Squat – 63/95

30 Front Squat – 63/95

1 Mile Run

*25 Minute Cut-off*

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October 18, 2014

CFSI_Tight_Abs_Tight_Ass_128

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

5 Sets

6 Back Rack Lunges

10 Chest to Bar Pull-ups

*Rest 1 to 2 Minutes between sets.  Pick a number of chest to bars that you can do unbroken each time.  If 10 each time is easy, do more or add weight.  Since there are only 5 sets with lots of rest, go heavy on the lunges*

METCON

50 Calorie Row

50 One Arm Alternating Dumbbell Snatch – 45/70

*10 Minute Cut-off*

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3 Comments.

October 17, 2014

CFSI_Tight_Abs_Tight_Ass_69

 

WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

2 Back Squat

2 Muscle-ups

*Add weight or make the muscle-ups strict if you can*

METCON

7 Minute Ladder

3 Front Squat – 83/125

3 Handstand Push-ups

*You must get at least through the 15’s to Rx*

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2 Comments.