6/28/17

New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.

100K Row Challenge FB Group

Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

EMOM for 10 Rounds:

  • 1 Hang Squat Clean
  • 1 Push Jerk
Conditioning (Practice):

13 min AMRAP:

  • 20 TTB
  • 15 Box Jumps/Step Ups
  • 10 Clean & Jerks (135/95)
  • 200m Sandbag Carry (70/50)

6/27/17

IMG_7837

New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.

100K Row Challenge FB Group

Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

Strength:

A1. Bench Press:

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%

A2. Weighted Ring Pull Ups: 3×8

Conditioning (Test):

3 Rounds:

  • 15 cal Row
  • 12 Power Snatches (95/65)
  • 9 Burpees

6/26/17

IMG_7867
New Saturday Schedule!

Beginning this Saturday 7/1, our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
100K Row Challenge:

Between July 1 and August 31, we challenge you to row 100,000 meters! You can get the meters in before or after any class (as long as it doesn’t interfere with class). All you need to do to sign up is join the following private Facebook Group.

100K Row Challenge FB Group

Every time you accumulate meters, post a photo of the Erg screen as proof! Bragging rights are on the line. Who’s going to increase their endurance this summer? Who’s going to commit to the challenge and accomplish this goal? Who will be the first to 100k? The challenge starts this Saturday.

Strength:

Back Squat: Base %s off of TM

  • 3 @ 80%
  • 3 @ 85%
  • 3+ @ 90%
Conditioning (Test):

Performance:

15-12-9 Front Squats (135/95)

50-40-30 Double Unders

Fitness:

In 4 minutes perform:

  • 15 Front Squats (60% 1RM)
  • AMRAP Double Unders

then,

In 3 minutes perform:

  • 12 Front Squats
  • AMRAP Double Unders

then,

In 2 minutes perform:

  • 9 Front Squats
  • AMRAP Double Unders
Extra:

Fat Grip DB Overhead Carry: 3 x 40 sec (each arm)

 

6/25/17

Open Gym today from 10AM – 12PM!

Yoga meets after at 12:30PM!

6/24/17

IMG_5544
Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Focus of Today’s Foundations:
  • Front Squat
  • Air Squat
  • Back Squat
Strength:

A1. Weighted Push Ups: 3×8-10

A2. Ring Rows: 3xME

Conditioning (Test):

For Time:

  • 40 cal Bike or Row
  • 40 Push Press (95/65)
  • 40 Box Jumps Overs
  • 40 Burpees

(18 min cap)

6/23/17

Hardware 17.4 (6 of 24)

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Good Luck in AZ, Ruth!

Send your well wishes with Ruth as she’s heads out to AZ! ¬†Tonight is her last WOD as a Hardware member. To celebrate, she programmed the workout today!

Strength;

A. Deadlift:

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%

B. Strict Press:

  • 5 @ 75% TM
  • 5 @ 80%
  • 5+ @ 85%
Conditioning;

16 min AMRAP:

  • 5 OHS (135/95)
  • 10 Burpee Box Jumps
  • 20 Double Unders

1 partner completes one full round at a time. After each round, the partners run 200m together.

6/22/17

IMG_7827
Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Focus of Today’s Foundations:
  • Clean
  • Rowing
  • Box Jumps
Supplemental Strength Work:

Back Squat 1 1/4: 5×4 (start at 70% 1RM)

6/21/17

Beach WOD!

Our 3rd Annual Beach WOD will be on Saturday, July 15th! Meet at Kathy Osterman Beach at 10AM!

New Saturday Schedule:

Beginning, Saturday July 1st our Saturday schedule will be as follows:

  • 8AM – Foundations
  • 9AM – CrossFit
  • 10AM – CrossFit
  • 11AM – Olympic Lifting
Strength:
  • 1 Power Snatch
  • 1 Hang Snatch (above knee)
  • 2 Overhead Squats

Perform 3 Rounds at 65-70%, then find a 1RM for the complex

Conditioning (Test):

Performance:

5 Rounds:

  • 2 Rope Climbs
  • 20 cal Bike/Row
  • 20m Handstand Walk

Fitness:

8 min AMRAP:

  • 20 cal Bike/Row or 200m Run
  • 4 Wall Walks

6/20/17

Strength:

A1. Bench Press:

  • 5 @ 75% TM
  • 5 @ 80% TM
  • 5+ @ 85%

A2. Weighted Ring Pull Ups: 3×8

Conditioning (Practice):

For Time:

800m Run

then,

3 Rounds:

  • 50 Double Unders
  • 15 TTB

then,

30 KBS (70/55)

6/19/17

IMG_7384
Good Luck, Hugh!
Strength:

Back Squat:

  • 5 @ 75%
  • 5 @ 80%
  • 5+ @ 85%

Base %s off a TM (Training Max). Your TM can be equal to your 3RM, or 90% of your 1RM.

Conditioning (Test):

5 Rounds:

  • 50 sec Bike/Row for cals
  • 1:10 Rest
Extra:

Fat Grip OH DB Carries: 3 x 40 sec each arm