• Workout of the Day

    Today's 6:30 class is on!

    Strength

    Bench Press

    5 @ 75%  3 @ 85%  1(+) @ 95%

    Conditioning

    10 Rounds For Time of: 

    300m Row

    10 Burpees

    *For those of you who normally come to the morning classes and can't make it tonight here is an at home workout:

    As Many Reps As Possible in 5 minutes of:

    Burpees

    *Rest 2 minutes and repeat twice for a total of 15 minutes work.

  • STORM UPDATE

    Due to the snow storm, today's 9:30am and 12pm are cancelled. Check back later for the status of the evening classes. An at home workout will be posted here soon.


  • Workout of the Day

    WINTER STORM ADVISORY: AS OF 8AM THIS MORNING ALL CLASSES ARE ON FOR TODAY. CHECK HERE AND FACEBOOK FOR SCHEDULE UPDATES.

    Strength

    Back Squat

    5 @ 75%  3 @ 85%  1(+) @ 95%

    Conditioning

    5 Rounds For Time:

    10 Pullups

    5 Pistols Right Leg

    10 T2B

    5 Pistols Left Leg

  • Open Gym

    Open gym


  • Workout of the Day

    Strength

     Bench Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    For time:
    30 Step Ups
    30 Ring Dips
    30 Step Ups
    30 Chest-to-Bar Pull-Ups
    30 Step Ups
    30 Push-Ups
    30 Step Ups



     

     

     

     

  • Workout of the Day

    Strength

    Deadlift

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    3 min AMRAP x 4 sets – 3 min rest b/w sets

    Row 200 meters

    25 Kettlebell Swings

    Double Unders (As Many Reps As Possible)



     

     

     

  • Open Gym

    OPEN GYM

    “I just want people to look at me and see it’s not just the Fronings of the world that can do this … it’s everyday people,” he said.


    http://games.crossfit.com/article/and-fitness-all


  • Workout of the Day

    Strength

    Shoulder Press

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    30-20-10 reps of:

    Wall Balls 

    Pull Ups

    Then...

    Row

    1 Min On/1 Min Rest

    1 Min On/50 Secs Rest

    1 Min On/40 Secs Rest

    1 Min On/30 Secs Rest

    1 Min On/20 Secs Rest

    1 Min On/10 Secs Rest

     

     

     

  • Workout of the Day

    Strength

    Back Squat

    3 @ 70%  3 @ 80%  3 @ 90%

    Conditioning

    4 Rounds for Time:

    8 Farmers Walks (8 x the length of the gym)

    8 Front Rack Lunges

    8 Goblet Squats

     

     



  • OPEN GYM

    OPEN GYM @ 10am

    Fundamentals, Virtuosity, and Mastery An Open Letter to CrossFit Trainers

    CrossFit Journal August 2005 Greg Glassman

    In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

    Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

    Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

    There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

    The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

    What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

    I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

    If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

    Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

    There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

    CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!


  • Workout of the Day

    Strength

    Bench Press

    5 @ 65%  5 @ 75%  5 @ 85%

    Conditioning

    “Lynne”

    Five rounds for max reps of:
    Body weight bench press
    Pull-ups

    *Move swiftly from the bench press to the pull-ups.  Rest as needed between rounds.

     

    http://blog.beyondthewhiteboard.com/2011/12/09/the-story-of-lynne-a-crossfit-girl-workout/

     



     

     

  • Workout of the Day

    Strength

    Deadlift

    5 @ 65%  5 @ 75%  5 @ 85%

    Conditioning

    CrossFit Games Open 11.2

    15min AMRAP
    9 Deadlifts (155/100lbs)
    12  Hand Release Push-ups 
    15 Box Jumps 



    **2015 CrossFit Open registration starts today! For more info go here:

    http://games.crossfit.com/

     

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