Thursday, January 28th 2016
NO SCHOOL THURSDAY? NO PROBLEM!
We are open with a regular schedule tomorrow AND have sitter coverage for the 9:30am class. So come on in and get your WOD on!
POWER SUPPLY IS HERE
Given there’s nothing on the shelves in the supermarkets, the timing is PERFECT to start ordering your Power Supply meals! The refrigerator was delivered yesterday and we are now up and running with amazing prepared meal delivery from Power Supply. It’s super easy; order online and then pickup here at the gym.
Get a free meal with your first order.
SKILL WOD
6-8 Strict Pull ups with a 2 second pause at the top and a 2 second pause at 90
1 min Couch Stretch
4 Rounds
WOD
10 Burpee Box Jump Overs
12 Shoulder to Overhead
4 Rounds
Fitness: 96/65
RX: 135/95
RX+: 155/105
(12 min cap)
The Justins working some serious rope climbs…
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Wednesday, January 27th, 2016
For today’s SKILL WOD we have a trio of movements that require a great amount of core stability.
First is the ring push ups which puts a great demand on our stabilizers due the dynamic nature of the ring. Secondly we have the barbell row. To execute the barbell row correctly we need to really focus on bracing the abs and we use the back muscles to pull the bar to our torso. And finally we have the the bird dog which addresses our tight hip flexors (common to those of us with desk jobs) and teaches us to remain stable at the core and move from the hip and not at the low back.
Although these movements might not be as exciting as a heavy clean they are just as important and have tremendous carryover in all the movements we do in the gym and in life.
SKILL WOD
10-15 Ring push ups 10 Bent over barbell rows (underhand grip) 10 Bird dogs 4 Rounds
WOD
20 Cals (Rower) 25 Russian KB Swings 30 Double Unders 15 min AMRAP
Fitness: 35/26 RX: 53/35 RX+: 70/53
A demonstration of the bird dog from CrossFit Prototype
]]>Tuesday January 26th 2016
NORMAL SCHEDULE TUESDAY
We apologize for the modified schedule during the storm. The safety of our athletes and coaches is top priority and we’d rather be safe than sorry. So thank you for the understanding! We’ll be back at it bright and early with tomorrow’s 5:30am class.
POWER SUPPLY IS HERE
Given there’s nothing on the shelves in the supermarkets, the timing is PERFECT to start ordering your Power Supply meals! The refrigerator is being delivered today and we are now up and running with amazing prepared meal delivery from Power Supply. It’s super easy; order online and then pickup here at the gym.
Get a free meal with your first order.
STRENGTH WOD
Take 15 minutes to:
Find a heavy set of 3 Power Cleans
WOD
A throwback WOD! The Open from 2011: “11.5”
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans
10 Toes to bar
15 Wall balls
Fitness: 100/70 (14/20)
RX and RX+: 145/100 (20/14)
The evening class getting in a 30 calorie row mid-WOD…
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Monday, January 25th 2015
NO 5:30/6:30am CLASSES.
THE REST ARE ON!!
Sorry for all of the back and forth on class times for tomorrow (and apologies for the late blog post) but our first class tomorrow will be the 9:30am. We got stuck on the way home in the neighborhood and it looks like the morning regulars can make the 9:30, so we will open then. We hope this doesn’t inconvenience anyone too much and thank you for the understanding!
STRENGTH WOD
Spend 10 minutes working on Rope Climbs
Fitness: Work on rope climbs (wrapping feet, gripping the rope and position)
RX: Accumulate 10 Rope Climbs
WOD
10 Push Press
30 Double Unders
Every 2 minutes (including :00) complete 15 Sit ups
12 min AMRAP
Score = Total Rounds and Reps
Fitness: 75/55
RX: 95/65
RX+: 115/75
So what do you do when you come to the gym just to say hi and unprepared to work out –and the coaches coax you into the WOD? Rock it with hair flowing and no shoes… that’s how!
