Crossfit Feb. 23, 2015

Open week 2015! Get ready people! Starting this Thursday the Crossfit Open will be announcing weekly workouts to test yourself against Crossfitters around the world. Workouts will be announced every Thursday for the next 5 weeks at 5pm PST, or 6pm MST. The Thursday 6:30pm class and every class on Fridays will be doing that week’s Open workout! Good luck and have fun! For more information on the Crossfit Open, please visit

1. Back Squat: 5×5+ @ 80% of 1RM (last set do as many reps as possible)

2. DB RDLs: 4×8 as heavy as possible with good technique

3. 10 rounds for Time:

3 Power Cleans

6 Front Rack Lunges (3/leg)

3 Burpees


Crossfit Feb. 13, 2015

Happy (early) Valentine’s Day Crossfit LTP!

From Seattle with love…

1. Deadlift: Build to new 1RM in 15 minutes.

2. 12 min. EMOM (score is rounds/minutes successfully completed)

First Minute: 10 OHS (95/65)

Second Minute: 10 Box Jumps (24/20)

Third Minute: 10 Hang Power Snatches (95/65)

*Change to next movement on each minute. If you can’t finish designated reps for a given movement/minute then that round will not count, but you will continue to move on to the next movement. Have fun!

3. Cool Down/Core:

Dead Bugs 3×10

Side Plank 3×30 secs/side