Monthly Archives: November 2018

Friday 11.30.18

What up CF Route 1,

We hope you’ve all heard about the revised evening schedule beginning next week. Starting Monday, December 3, our evening schedule will be:

Monday-Thursday: 4pm, 5:30pm, 7pm

Friday: 4pm, 5pm, 6:30pm

Please note that this is something we’re trying out to see if it produces our expected results. This is not a permanent change, unless it is determined to be a good fit for our members.

Why are we making this change?

  • It’s getting cold and cold muscles take longer to warm up. We want to make sure you all have plenty of time to get warm and mobile before class.
  • Allows time for members to chat with coaches before and after class about any concerns that either may benefit from happening outside of the one-hour class period or may need some extra time to work through.
  • Allows more time to hang around after class and utilize the full room space for stretching, mobilizing, or some quick skill work without feeling like the next class is coming right in.
  • Allows more time for members to socialize with others from their regular class time and with those outside of their regular class time.  

We’re hoping this change will make us stronger as both personal athletes and as bonded members of a pretty awesome community.

Any questions or concerns, please do not hesitate to speak with one of the coaches!

Thank you

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Kruc Rows: 4×12

Single Arm Dumbell strict press: 4×5

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30 Clean + Jerk (95/65)
20 f.burpee box jump overs (30/24)
20 Clean + Jerks (135/95)
20 f.burpee box jump overs (30/24)
10 Clean + Jerks (185/130)
20 f.burpee box jump overs (30/24)
15 cap

Tuesday 11.27.18

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This guy is jumping with excitement because he turns 40 today!

ATTENTION MEMBERS

NIGHT CLASS TIME CHANGE STARTS DECEMBER  3rd.
4/5:30/7:00pm Monday – Thursday


SWEAT:
5 rnds
1 plank buy in
10 db power cleans (50/35)
10 burpees
rest
5 rnds
10 push press
30 DU/ 50 plate hops
rest
5 rnds
14 db snatches
shuttle run 4x 30ft

CROSSFIT:
push press: 4×5 building

15 amrap
50 DU
5 P.Cleans 85% last weeks 3 rep
5 strct HSPU
10 kipping Hand Stand Push Up

monday 11.26.18

ATTENSION MEMBERS

NIGHT CLASS TIME CHANGE STARTS DECEMBER  3rd.
4/5:30/7:00pm Monday – Thursday

Front Squat: 1×2 @ 85%
drop 30# and complete 2×3

21-15-9
OHS (135/95)
12-9-6
Muscle up

OR

21-15-9
Front Squat 60% of 1rm
PVC OHS
Jumping c2b or ring row

Tuesday 11.20.18

SWEAT:
14 amrap
30 DB box step overs (40/30)
30 push ups
30 Kettlebell sumo Deadlift high pull
30 burpees
rest 5 min
16 amrap
20 cal bike
20 slam ball
20 cal row
20 plate twists
—-
CrossFit:
power clean: 5×3

2 rounds
1:15 work 3:45
14 box jump overs (24/20)
ME Assualt bike

Thursday 11.15.18

SWEAT:
5 rounds
:45on/ :15off
Ski Erg
Sit Ups
Russian Kettlebell Swings
Step ups
Plate Twists
rest

rest 5 min off

10 amrap (partner)
assault bike cals
switch every 12/8
_________________
CrossFit:
weighted sit-up: 4×10
plate twists: 4x12ea

2on/3off x4

25 Russian Kettlebell Swings (70/53)
ME TTB