Thursday 11.21.19

If you missed Monday or Tuesday do Monday’s full session. Do only the pull-ups from Tuesday.

Ranjit

10 Rounds

30 Double Unders

10-15 Hollow rocks

2 Turkish get-ups

Wednesday 11.20.19

Kelly P, is back in the game

5 Rounds
There is a :10 sec transition between each min
:60 Bike
:60 Farmers hold
:60 Row
:60 No push-up Burpee Step-ups
:60 Jump Rope
:60 Side Plank(:30/:30)add abduction if you’d like

We will continue testing on Friday.

You can make the above workout as hard or as easy as you want. If you feel a bit beat up lower the intensity. You can sub regular burpee step-ups and double unders as well.

If you were not here Monday or Tuesday you should do one of the workouts today. Tuesday is more important. If you are new to CrossFit Monday is less important.

Tuesday 11.19.19

Caroline, Cindy, Sarah, and Jess

A. DB Revers Lunge:
work up to your heaviest set of 6 each leg, DBs at sides, complete at least 4 sets
B. Choose One:
Max UB Muscle-ups
Max Muscle-ups in 5 min
Max UB Pull-ups + Max UB Ring Dips
Max UB Pull-ups + Max Push-ups
Max Pull-ups with a band(purple or green, loop around pull-up bar) + Elevated Push-ups(hand on a bench or a box
*don’t go to COMPLETE failure on any of the above
+
Max UB Wall Balls
C: 30/20
P: 20/14
F: 14/10

*Rest 3 min and do it again

Monday 11.17.19.1

Coach Kira

Build
Function
3-4 Sets
8 Bent over rows
5 1/4 jump squats, re-set each rep and focus on pressing your feet through the floor and squeezing your glutes and quads as you leave the floor.
+
Breathe
0:00-8:00
AMRAP
10 Russian KBS
10 Box Jumps
8:00-10:00
Burpees

Build
Perform/Compete
Build to a heavy single for the Power Clean
+
Breathe
0:00-8:00
@80% of your above clean complete as many reps as possible
8:00-10:00
Burpees over bar

Saturday 11.16.19

Melissa

Tonight(Saturday) is Fall Fest. From 5-7 will be kid friendly and then starting at 7 is adults only. At 8pm well he doing a Yankee swap. Fun!! Please don’t spend more than $20 on a gift. The swap is not mandatory. If there’s a certain drink you like, please bring it. Also, if you are inclined to bring a dessert or side dish please do it. We will also have some games like can ham and cornhole(amongst others). So if you you are looking for a good time, come hang out

Team WOD(3 per team)
5 Rounds each
10 Burpees Over Box
15 Front Squats
20/15 Cal Row

F: Goblet Squats
P: 75/55#
C: 95/65#

*Each athlete will start in a different place. Once each athlete completes their prescribed reps at their station everyone can then move on. Once each athlete has completed 4 rounds you are done.

Friday 10.15.19

Chris

This Saturday is Fall Fest. From 5-7 will be kid friendly and then starting at 7 is adults only. At 8pm well he doing a yankee swap. Fun!! Please dont spend more than $20 on a gift. The swap is not mandatory. If theres a certain drink you like, please bring it. Also, if you are inclined to bring a dessert or side dish please do it. We will also have some games like can ham and cornhole(amongst others). So if you you are looking for a good time, come hang out.

EMOM 7 – 2 Power snatch, no heavier than 75%, if you are new to this movement use this time to focus on technique. you may do a power clean if there are any overhead issues.
+
Function
AMRAP 12
5 Ring Rows
30 Single unders
4 ALT DB Clean and Jerk@35/20-25#

Perform
AMRAP 12
5 Chest to bars or Pull-ups
30 Single doubles
4 ALT DB Clean and Jerk@50/35#

Compete
AMRAP 12
3 Muscle-ups
30 Double Unders
4 ALT DB Clean and Jerk@75/50#

*Everyone. make sure the DB you you will allow you to complete the reps in a timely manor. If 3 muscleups seem like too many do less.

coach can modify any of the movements if needed.

Thursday 11.14.19

Coach Candy

This is the last time for Pick your poison. Next week we start a new program.

EMOM 30
0:00 – Weightlifting or Conditioning
1:00 – Gymnastics or Conditioning
2:00 – Cardio

Weightlifting:
snatch, clean and jerk, thrusters, overhead squats….
Conditioning:
wall balls, box jumps, slam balls, burpees….
Gymnastics:
pull-ups, muscle-ups, rope climbs, toes to bar….
Cardio:
Bike, Row, ski, jump rope….

Rules:
*Conditioning and cardio is not done for longer than 30 sec, be consistent
*Weightlifting is limited to no more than 3 reps at no heavier than 75% as to work on technique
*Gymnastics should be done to work on technique and consistency, not failure.

Wednesday 11.13.19

Coach Jack and Ryan

5 Rounds
Row :30 Max meters
Rest 1:30
Bike :20 Max distance
Rest 1:00
Jump Squats 12 Reps
Rest :30

Everything is to be done in order. Each effort should be at close to 95%

Mid-Line Extra:
Coaches choice

Tuesday 11.12.19

Family

AMRAP 20
5 TTB
7 Burpees
9 KBS

F: Knee Tucks or Tuck-ups, 35/25#
P: TTB, 53/35#
C: TTB, 70/53#

Monday 11.11.19

Marran, Liz, Dan, Sasha, and the family reach crew.

Congratulations to all four teams who participated in the Trillium Brewery fundraiser. Big Congratulation to team “Cirque De Sore Legs” for raising the most money.. $4467. Thank you to CFN member, Mike Travis, for matching the 2000+ raised by the team. 

Next week we’ll be starting a new program. Details are coming 🙂

EMOM 7 – 2 Hang Squat Cleans, increase load till you get to something heavy
If you are new to this movement use this time to work on technique.
+
Partner WOD(16 min cap)
6 Rounds(shared)
1-2-3-4-5
Power Clean
Front Squat
STO

F: DBs
P: 115/80#
C: 155/105#

*Athlete A completes 1, then athlete B completes 1, athlete A completes 2, then athlete B completes 2….And so on, till 6 rounds are completed. You may use two different bars if needed. Make sure you choose a weight that will allow you to do each set unbroken.