Tuesday 151124

Cluster, 5-4-3-2-1 reps

7 rounds for time of:
95/65-lb. power cleans, 7 reps
95/65-lb. thrusters, 7 reps
7 bar-facing burpees

Note:  Record time to log.

The Pro’s: Noah Ohlsen, 6:06, Kenneth Leverich, 6:31 – [video]

Boot camp
20 minutes of:
400 meter run
20 burpees
15 jumping lunges

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 7:00 PM Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – 9:00 AM – 11:00 AM
Saturday, Nov 28 – 9:00 AM – 11:00 AM

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Monday 151123

Run the block

Tabata Something Else
Tabata pull-ups

Tabata push-ups
Tabata sit-ups
Tabata squats

Note:  The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Record total reps from all 32 intervals to log.

Thanksgiving Week Schedule:
Wednesday, Nov 25 – No 7:00 PM Classes
Thursday, Nov 26 (Thanksgiving) – Closed
Friday, Nov 27 (Black Friday) – 9:00 AM – 11:00 AM
Saturday, Nov 28 – 9:00 AM – 11:00 AM

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Thursday 151119

Front Squat
Push press

“Deck of Cards”
Number represents repetitions  (Face cards = 10)
Suit represents the movement.
Hearts = AbMat Sit-Ups
Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)
Clubs = Burpees

Note:  Cards are flipped over one at a time.  Entire class completes the repetitions before flipping the next card.  Score is the time it takes your class to make it through the deck!

Come rep yo’ class.

Boot Camp
As many rounds as possible in 20 minutes:
20 Kettlebell Swings
20 Box Jumps
20 AbMat Sit-Ups
20 Kettlebell Front Rack Step Ups
200 Meter Run

One day left, you can do it!!!


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Tuesday 151117

For time:
2,000 meter row
200 double-unders
200 meter walking lunges

Note:  Record time to log.

Boot camp
Teams of 2
As many rounds as possible in 20 minutes of:
40 Calorie Row, 40 Medball Squat Jumps
40 Calorie Row, 40 Medball Jumping Lunges
40 Calorie Row, 40 Medball Sit-Ups

3 days left to sign up, jump off the fence and get it done!!!

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Monday 151116

5 2-minute rounds of:
5 muscle-ups
150-yard run or row
Max reps 135/95-lb. thrusters

Note:  Rest 3 minutes between rounds. Record number of thrusters completed each round to log.


Coach Talia supporting Barbell For Boobs at House of CrossFit!

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Saturday 151114

30 Rounds for time of:

5 Wall Ball Shots (20/14)
3 Handstand Pushups
1 Power Clean (225/155)

Note:  U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq.

Record time to log.

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Friday 151113

Sumo Deadlift High-pull, 5-5-5-5-5 reps

In front of a clock set for 12 minutes:
1 minute of 30/24-inch box jumps
1 minute of 115/75-lb. sumo deadlift high pulls
2 minutes of 30/24-inch box jumps
2 minutes of 115/75-lb. sumo deadlift high pulls
3 minutes of 30/24-inch box jumps
3 minutes of 115/75-lb. sumo deadlift high pulls

Note:  Record reps for each set to log.

Boot camp
Complete 10 rounds of:
5 Wall-ball shots
10 Ring rows
15 sit-ups


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Thursday 151112

Front squat

As many rounds/reps as possible in 10 minutes of:
Run or Row 200 meters
50 Toes to bar

Note:  Strength series enters cycle-1 week-2 and today we hit the 3’s.  Record loads and reps to log.

Boot camp
Partners complete As many rounds as possible in 20 minutes of:
10 renegade rows
5 jumping squats
200 meter run/row
*Partner not working holds one dumbbell in hang position and other dumbbell in the overhead position.  One partner working at a time and partners will switch after each round.  

11-11-15 031


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Wednesday 151111

“Three Wise Men”

AMRAP 4:00
5 Hang Squat Snatches (135/95)
10 Lateral Barbell Burpees
Rest 2:00
AMRAP 4:00
10 Power Cleans (135/95)
20 Pull-Ups
Rest 2:00
AMRAP 4:00
15 Box Jump Overs (24″/20″)
30 Wallballs (20/14)

Note:  The Three Wise Men was created to bring awareness to veteran suicides in the U.S.  Between 25-50 veterans commit suicide every day in America.  TWM aims to assist those in need.  To all five branches of our Armed Services, we salute you.  And to those currently overseas, you are in our thoughts and prayers.

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Tuesday 151110

Clean and jerk, 1-1-1-1-1-1 reps

15-12-9 reps for time of:
135-lb. clean and jerks
Chest-to-bar pull-ups

Note:  Athletes take up to 60% of best cluster and use that weight for the timed event.  No heavier than 135/95-lb.  Record time to log.

Boot camp
Find a partner and complete as many rounds as possible of:
5 burpees
10 kettlebell swings
150 meter row
*One partner works at a time to complete a full round while partner holds plank position.  After round is complete partners switch.  

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Saturday 151107

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
*Then, 5 minutes to find a 1-rep-max partner deadlift

Note:  For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death.

CFYV Halloween 2015 043

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