10.16.19

“It is the nature of every person to error, but only the fool perseveres in error.”-Cicero.

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Click here to join with us on our Fall Into Fitness Special

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Fitness

1.push press 10 x 5 @ 80% of last week

2.10 min. coach led gymnastics

18-12-6 reps for time of:

-deadlift #135m #95f

-hand release pushups

-situps

Performance & Sport

1.split jerk 4-4-4-4-4 work to a challenging 4 in 12 min.

2.10 min. coach led gymnastics

18-12-6 reps for time of:

-power clean #155m #105f

-handstand pushups

-toes to bar

post times to comments

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10.15.19

“Ability without honor is useless.”-Cicero.

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Click here to join us on our Fall Into Fitness Special

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Fitness

1.squat 10-10-10-10-10 work to a heavy 10 in 15 min.

3 rounds for time of:

-200m run

-21 burpees

-12 hang power snatch #75m #55f

Performance & Sport

Juggernaut 1/12

1.squat 10 x 5 @ 60% (all % this cycle will be off 3RM from 09.30.19) in 25 min.

3 rounds for time of:

-400m run

-21 cal. bike

-12 hang power snatch #95m #65f

post times to comments

10.14.19

“It is not by muscle, speed, or physical dexterity that great things are achieved, but by reflection, force of character, and judgment.”-Cicero.

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Click here to join with us on our Fall Into Fitness Special

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REMINDERS: No 6:15pm or 7:15pm classes today

Happy Columbus Day!

Fitness

1.high hang power snatch work to a challenging 3 in 12 min.

2.high hang power clean work to challenging 3 in 12 min.

AMRAP in 14 min. of:

-50 wall ball #20m #14f

-40 power clean #95m #65f

-30 cal. row/bike/ski/run

-20 toes to bar

Performance & Sport

1.snatch off blocks work to challenging 3 (not UB)

2.clean off blocks work to a challenging 3 (not UB)

CrossFit Games Open workout 14.4

AMRAP in 14 min. of:

-60 cal. row

-50 toes to bar

-40 wall ball #20m #14f

-30 power clean #135m #95f

-20 ring muscle ups

post rounds and reps to comments

 

 

 

 

10.13.19

“Nothing is more noble, nothing more venerable than fidelity.  Faithfulness and truth are the most sacred excellences and endowments of the human mind.”-Cicero.

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Click here to join us on our Fall Into Fitness Special

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Great work to start the Open this weekend all who have gone already!  Remember this week classes are limited due to Columbus Day as well as your classmates and coaches heading to Raw Nationals starting on Thursday.

Rest Day

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10.12.19

 “To be ignorant of what occurred before you were born is to always remain a child.”-Cicero.

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Click here to join us on our Fall Into Fitness Special

Click here to vote us Best Gym & Best Specialty Fitness Studio

Fitness

1.front squat 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 5RM on 10.03.19

AMRAP in 12 min. of:

-200m run

-10 toes to bar

-20 alternating leg stationary lunge

-10 situps

Performance & Sport

1.front squat 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 5RM on 10.03.19

alternating every 90 seconds for 12 min. between:

-max unbroken handstand pushups

-9/6 cal. on rower

post total completed rounds and reps or total HSPU to comments

 

100 bar facing burpees on deck!

 

10.11.19

“Gratitude is not only the greatest of virtues, but the parent of all others.”-Cicero.

Click here to support Iron Crab Barbell at USAPL Raw Nationals!

Click here to start with us on our Fall Into Fitness Special today!

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Fitness, Performance, & Sport

1.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.02.19

AMRAP in 15 min. of:

-8 ground to overhead #95m #65f

-10 bar facing burpees

*call time if you finish 10 rounds before the 15 min.

Friday Night Lights from 5-7pm

alternating EMOM for 6 min. of:

-2,4,6 ground to overhead anyway #95m #65f

-2,4,6 bar facing burpees

CrossFit Games Open Workout 20.1

10 rounds for time of:

-8 ground to overhead anyway #95m #65f

-10 bar facing burpees

*15 min. cap

post rounds and reps or times to comments or leaderboard

Thank you everyone who donated to Suffer-a-thon 2019 to benefit Iron Crab Barbell!

 

 

 

10.10.19

 “Six mistakes mankind keeps making century after century:
Believing that personal gain is made by crushing others; worrying about things that cannot be changed or corrected;
insisting that a thing is impossible because we cannot accomplish it;
refusing to set aside trivial preferences; neglecting development and refinement of the mind; attempting to compel others to believe and live as we do.“-Cicero.

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to start with us today on our Fall Into Fitness Special for only $125.00

Today are two big events.  First, Coach Sam will be biking one cal. per dollar donated to support Iron Crab Barbell at USAPL Raw Nationals which starts in one week!  You can still support your coaches and classmates after his biking, but donate now to make him suffer today!  Second, the first Open announcement takes place live at 8pm EST tonight for the start of the second Open of the year!

Fitness

1.deadlift 30%  x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19

3 rounds for time of:

-10 burpees

-12 toes to bar

-14 double unders

-16 air squat

Performance & Sport

1.deadlift 30%  x 10, 40% x 10, 50% x 10, 60% x 10; all % off 3RM on 10.01.19

alternating EMOM for 12 min. of:

-100% bar muscle up bar pace from 10.03.19*

-4 ground to overhead anyway #155m #105f

-max UB double unders

*math for bar muscle up pace

total bar muscle ups/3 = 100% bar muscle up pace per minute

 

Make him suffer on the bike today!