Sunday, September 18th 2016
OPEN GYM 9a – NOON
(and CrossFit Family Class at Noon!)
We are open for business from 9a to Noon for Open Gym but we know how a lot of you like to linger well past noon. While we usually don’t mind, today we’ll ask you to wrap up so the CrossFit Family Class can start promptly! Feel free to stay and stretch or hang out to the side but safety of our little ones is our number one priority so try to avoid working on the main gym floor. We just ask that you respect the class and let the coaches and our lil’ beasts do their thing!
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Saturday, September 17th 2016
REMINDER:
FAMILY CLASS NOON SUNDAY!
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
STRENGTH WOD
Find a heavy 1 RM Squat CleanWOD
“Powerhouse” 15 Squat Cleans 400 M Run 3 Rounds Fitness: 95/65 RX: 115/75 RX+: 135/95 Coach’s Tip: For the strength portion, we are not looking for a one rep max, just a HEAVY one rep. Yes, the goal is to build strength and work on form, but it should help you determine what weight to use in the METCON (and should help it feel LIGHT!). Pick a weight for the METCON that allows you to do the first set unbroken.
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Friday, September 16th 2016
WE’RE GONNA NEED A BIGGER RIG
And the good news is that we are going to have one! If anyone wants to lend a helping hand, we will be expanding the rig on Sunday during Open Gym! We can certainly handle ourselves, but extra hands will make it a lot easier!
CROSSFIT FAMILY CLASS SUNDAY!
We are excited to be starting our cycle of CrossFit Family classes this weekend! To be respectful of our athletes that utilize open gym hours, classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
PARTNER WOD
Switch on and off the rower for max distance in 6 minutes Rest 1 minute 3 Min of Max Walking Lunges (both partners work at the same time and lunge together) 3 Min of Max Pull Ups (one person works one person rests) 3 Min of Max Handstand Push ups (one person works one person rests) Rest 1 Minute Switch on and off the rower for max distance in 6 minutes Coach’s Tip: When it’s your turn go hard, but don’t red line. You’ll get some recovery while your partner works, but if you go to the point of failure, you won’t recover in time. The meters on the rower will be scored separately each time you hit the erg, but the reps for lunges, HSPU and pull ups will be one big rolled top number.
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Thursday, September 15th 2016
CROSSFIT FAMILY CLASS SUNDAY!
We are excited to be starting our cycle of CrossFit Family classes this weekend! To be respectful of our athletes that utilize open gym hours, classes will run at NOON on the following dates:
SUNDAY, September 18th at Noon SATURDAY, September 24th at Noon SUNDAY, October 2nd at Noon
As a reminder, these workouts are designed as “partner WODs” where you work out with your child. If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner). We typically do fun warmups, some skill work, a work out and a game. While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON.
Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great! Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM!
STRENGTH WOD
Back Squat Work up to a heavy set of 10 Take 70% of that and do 1 max effort set Record the weight of your heaviest set of 10 as your Wodify “score” and put # of reps for max at 70% of that 10 rep set in the comments. For example, if you back squat 100lbs for a set of 10 (as your heaviest set) and then do a set of 25 reps at 70lbs as your max effort at 70%, put “10olb” as your Wodify score and write “25 reps” in the comments.WOD
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