Other News

Sunday, October 23rd, 2016

Rest Day!

Saturday, October 22nd, 2016

8am: New Member class – Back, Front and Overhead Squat

9am: Open gym and FREE workout open to public!

10am: Partner WOD

In teams of two complete as many rounds as possible in 20 minutes of:
20 Bicycles (both sides count as 1 rep)
20 DB Shoulder Presses, 40’s/25’s

One athlete runs 400 meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.  Post partner and score to comments.


Friday, October 21st, 2016

Skill/Strength: Deadlift, 1RM

Complete as many calories/rounds as possible in 15 minutes of:
5 Burpees
10 Wallballs, 20/14
15 Pulls on the Rower (calories)

Score is total calories rowed.  Post total number of calories, and number of rounds.


Thursday, October 20th, 2016

EMOM x 10 min: 3 Overhead “Pause” Squats (hold the bottom for 3 full seconds) – Not about going heavy, but rather improving your bottom position.

30-20-10 reps of:
Overhead Squats, 115/73
Kettlebell Swings, 53/35
Frog Situps


Wednesday, October 19th, 2016

Skill/Strength: none

WOD: “300”

25 Pull-ups
50 Deadlifts, 135/95
50 Push-ups
50 Box Jumps, 24″/20″
50 Floor Wipers, 135/95 – both sides count as one rep
50 KB Clean and Press, 35/25
25 Pull-ups

300 reps total, for time.

From the “Gym Jones” website:
“300” is a one-time test, an invitation-only challenge undertaken by those deemed ready for it. By the end of our four-month project, 17 people had done the workout. This constitutes about 50% of the cast and stunt crew. We supervised every test, evaluated each rep for quality and only counted those that achieved our standards for form and range of motion. Like many workouts “300” is not hard once you’ve done it but the apprehension built up ahead of it – something we encouraged – was enough to make some guys fear it to the degree that performance was compromised. This workout was a crucible that some passed through and others still have hanging over them. – Mark Twight, owner of Gym Jones and trainer of the cast of “300”, 2005


Tuesday, October 18th, 2016

Pullups, 30 reps, NFT  (L-sit, weighted, strict, etc.)  Work on something that is a challenge for you.

WOD: “14.1”

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power snatches, 75/53

Post rounds completed to comments.


Monday, October 17th, 2016

And the regular hours resume!
A huge “THANK YOU!”  to all of the trainers who chipped in to help me get away for a greatly needed week in Northern California.
Highlights: Visited the original CrossFit Santa Cruz gym (the one that started it all) as well as four others, summited “Half Dome” in Yosemite (highly recommended), kayaked and swam in Lake Tahoe, got within stones throw of a black bear and even slept out under the stars in 30° weather! – Coach Eric

Skill/Strength: Back Squat, 3 x 1 @ 90%

Ten rounds for time of:
7 Sumo deadlift high pulls, 95/63
7 Front squats
7 Push jerks

20 minute time cap.  Post time to comments.