More info here.  Just a couple of spots left!

WOD for Monday 051412 — Click Here For Today’s Schedule
Back Squat
1RM for the day
–Rest–
3 Rounds:
Each round is 3 cycles of the following:
2 Clean (80% 1RM)
10 Ball Slams
Rest 2 minutes between rounds
Finish:
Two Hand Turkish Situps (see video)
3 sets of 10

Post Back Squat Loads and Time For Each Workout Round to Comments
Today marks the beginning of a new strength cycle, based on the Westside Conjugate System.  We will be discussing the methodology in more detail in the coming weeks.  For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.

In the conditioning workout note that each round has 3 “mini” rounds.  Rest 2 minutes between each “main” round.  Perform the Situp finisher when you’ve cooled down from the conditioning workout.  It is not done for time or to failure.

ENDURANCE WORKOUT tonight at 6pm with Coach Allison!

Double KB Situps

Click here to view the embedded video.

Last chance to get tickets! Click here

WOD for Saturday 051212 — Click Here For Today’s Schedule
Jerk
Establish 1RM
–Rest–
“Grace”
For Time:
30 Clean and Jerks (135/95)

Post Jerk Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Jerk.  You can push, power, or split.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Grace”, a CrossFit classic! Note that RXd scores can be done with power cleans.  But if you want to step it up perform with full cleans.

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11-1:30pm! (11-12 in the green room, 12-1:30pm in the main room)!

Rich Froning does Grace at 225lbs

Click here to view the embedded video.

Our new Barbell Basics Course starts next Wednesday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Friday 051112 — Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
“Helen”
3 Rounds For Time:
Run 400m
21 KB Swings (52/35)
12 Pullups

Post Snatch Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Snatch.  Receive the bar in a full overhead squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Helen”, a CrossFit classic! Note that RXd the KB Swings are American.  You can perform with Power Cleans, but you must designate you did along with your score.

Open Gym tonight from 7-7:45pm!

Klokov 196kg Snatch in Slow Motion

Click here to view the embedded video.

Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Thursday 051012 — Click Here For Today’s Schedule
Clean
Establish 1RM
–Rest–
“Elizabeth”
21-15-9 Reps For Time:
Clean (135/95)
Ring Dips

Post Clean Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Clean.  Receive the bar in a full front squat.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Elizabeth”, a CrossFit classic! Note that this WOD should be done with FULL SQUAT CLEANS.  You can perform with Power Cleans, but you must designate you did along with your score.

There is no formal ENDURANCE WORKOUT tonight, but you can definitely come row or run on your own!

Our new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!

Wanna come? Click here

WOD for Tuesday 050812 — Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135/95)

Post Deadlift Loads and Workout Time to Comments
For the strength segment, take 15 minutes and establish a 1RM Deadlift.

We’ll be performing a different CrossFit Benchmark “Girl” Workout each day this week.  Today is “Nasty Girls” a CrossFit classic!  You can do your Situps anyway you choose…Abmat, Abmat with feet anchored, or GHD.  Do not use the GHD unless you have been doing high volume GHD situps regularly.

The Original Nasty Girls – Annie, Nicole, and Eva T!

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Our second Olympic Weightlifting Intensive Course begins TONIGHT and new Barbell Basics Course starts next Monday, May 14th! 

More info here.  Just a couple of spots left!