Crossfit Dec. 31, 2014

REMINDER: Tonight’s 5:30pm class is our final class tonight, and for the year! It will also be our PR EVE Party! Come lift some heavy things and get some PRs!!

Workout for all other times:

1. EMOM x8: 2 Power Cleans, Tap n Go. 75-85% of 1RM

2. 6RFT:

3 Front Squats (205/135) (ideally from floor, but from a rack is fine too)

15 Wall Balls (20/14)

250m Row/200m Run

Crossfit Dec. 30, 2014

Tomrrow’s 5:30pm class is “PR EVE”!!! Come on in and take down those goals you have had your eyes set on this year. It will be a solid hour (maybe more) of lifting, running, fitness-ing, and all around fun as we challenge ourselves and our friends to become stronger and fitter hopefully finishing 2014 in a blaze of glory. Maybe some celebratory drinks will be had afterwards too. See you all there!

1. Push Press: 5×3 (adding) super setted with…

5x Max Reps of Strict Pull Ups/Boxed Pull Ups/Ring Rows

2. Partner WOD. 20 min AMRAP:

Each athlete performs as a relay***

3 Burpee Box Jumps (20 inches)

3 Squat Cleans (115/105)

6 Burpee Box Jumps

6 Squat Cleans

9 Burpee Box Jumps

9 Squat Cleans

Etc., adding 3 reps to each exercise, each round.

***The first athlete will perform 3 burpee box jumps, then 3 squat cleans, then tag their partner who will then begin their round of 3 burpee box jumps and 3 squat cleans. After the second athlete has completed their reps, the pair will move onto the round of 6 reps.

Crossfit Dec. 23, 2014

1. Today we will be doing a workout named “Kiana”. The workout is in memory of Kiana Rae O’Neil. She was the daughter of Ella’s close friend. She passed away early morning on Dec. 23, 2013; she was 14 years old. Kiana loved Crossfit because it was something that she did with her family and she loved to laugh, a combination that all of us can relate to. Crossfit is about coming together as a family and having fun even in the toughest of moments. Kiana understood that more than most of us. She left behind two younger sisters. Let us all be reminded of the value of family especially so close to the holidays; not just immediate family but the family of friends we foster through bonds built in fitness. Let’s come together and show our respect to one of our own Crossfit family members by doing what she would want to do, having an awesome workout. If we could all try and wear purple too, that would be quite amazing. Thanks!

2. There will only be two CROSSFIT classes on Christmas Eve. They will be at 8:30am and 12:00pm. It will be a Christmas-themed WOD. Lifting, running, jumping, sweat, pain, joy, laughter, more pain, more laughter, and complete exhaustion before a joyous holiday should all be expected. So 8:30am or 12pm, Christmas Eve, be there.

3. There will be one class on the evening of New Year’s Eve, a “PR Eve” workout to be exact. It will be at 5:30pm and will be an hour long session for anyone who wants to come in and take down some, or all, of their fitness goals. I know I’ll be there. Come on in, choose something that you have been gunning for or that you would like to try and go for it! You don’t have to come in with a plan, just come on in and have fun lifting and working out trying to set PR’s. We will be bumping tunes, cheering each other on, and having a great night to end this great year. And who knows, maybe some celebratory drinks will be had. See you there.

“Kiana” 4 Rounds for Time:

2 Squat Cleans (185/125#)

15 Push Ups

99 Double Unders

12 Sit Ups

23 Deadlifts (185/125#)

13 Box Jumps (30/24″)

*Go hard but most importantly, have fun!

 

Crossfit Dec. 22, 2014

Hi everyone! A few announcements for this week and upcoming events.

1. This Tuesday we will be hosting the “Kiana WOD”. The workout is in memory of Kiana Rae O’Neil. She was the daughter of Ella’s close friend. She passed away early morning on Dec. 23, 2013; she was 14 years old. Kiana loved Crossfit because it was something that she did with her family and she loved to laugh, a combination that all of us can relate to. Crossfit is about coming together as a family and having fun even in the toughest of moments. Kiana understood that more than most of us. She left behind two younger sisters. Let us all be reminded of the value of family especially so close to the holidays; not just immediate family but the family of friends we foster through bonds built in fitness. Let’s come together and show our respect to one of our own Crossfit family members by doing what she would want to do, having an awesome workout. If we could all try and wear purple too, that would be quite amazing. Thanks!

2. There will only be two classes on Christmas Eve. They will be at 8:30am and 12:00pm. It will be a Christmas-themed WOD. Lifting, running, jumping, sweat, pain, joy, laughter, more pain, more laughter, and complete exhaustion before a joyous holiday should all be expected. So 12pm, Christmas Eve, be there.

3. There will be one class on the evening of New Year’s Eve, a “PR Eve” workout to be exact. It will be at 5:30pm and will be an hour long session for anyone who wants to come in and take down some, or all, of their fitness goals. I know I’ll be there. Come on in, choose something that you have been gunning for or that you would like to try and go for it! You don’t have to come in with a plan, just come on in and have fun lifting and working out trying to set PR’s. We will be bumping tunes, cheering each other on, and having a great night to end this great year. And who knows, maybe some celebratory drinks will be had. See you there.

Workout:

1. Back Squat: 5×4 @ 80%

Super set with:

BB RDL: 5×5 AHAP

3. In teams of two, partners alternate rounds to complete 12 min AMRAP:

5 Front Rack Lunges/leg (135/95)

5 Box Jumps (24/20)

5 Toes to Bar