Archive for June, 2015

Tuesday’s Program

Tuesday, June 30th, 2015

Class_06_30_15

Warm-up:

Coaches Choice

 

Work Capacity:

Sprints

6 minute EMOM

10x Jump Squats + 1x Sprint (front sign to sign)

 

WOD:

10 rounds

10-9-8…3-2-1x reps of:

Front squat (90% bw)

Strict pull-ups

 

Post time to comments.

 

Skill of the week:

Sprinting

“Girlfriend Torture”

Monday, June 29th, 2015

Ryan_06_29_15

Warm-up:

Coaches choice

 

Strength:

Push Press

3-3-3 reps

 

WOD:

“Girlfriend Torture”

3 rounds

200m Walking lunge

Run 200m

10x Box jumps (24/20)

10x Burpees

10x Thrusters (75/55)

Run 400m

 

Post time to comments.

 

Skill of the week:

Sprinting

Competitors Classes

Sunday, June 28th, 2015

Just a reminder that Friday evening at 6:30 and Sunday morning at 9:00 are our designated Competitors classes for the duration of the Granite Games. All are welcome to attend either class and do the WOD. The structure of the class will differ from our regular classes.

“Helen”

Sunday, June 28th, 2015

Warm up:

Coaches Choice

“Helen”

Three rounds for time:

Run 400 meters
Kettlebell 21 swings (55/35)
12 Pull-ups

Team Saturday

Saturday, June 27th, 2015

Michelle_06_27_15

Warm-up:

Coaches choice

 

WOD:

For time

3-player WOD

Only 2 players can work at once!

Row 300 calories

90x Hang squat clean (95/65)

300x Double-unders

90x Hang snatch

300x Box jumps (24/20”)

90x Push press

300x Wall ball (20/14)

 

Post time to comments.

 

Skill of the week:

Pistols

“Mary”

Friday, June 26th, 2015

CFM_Group_06_26_15

Warm-up:

Coaches Choice

 

Work Capacity:

8 minute EMOM

Odd: 30x Double unders

Even: KB Halos 10xL/10xR

 

Skill:

Pistol review

 

WOD:

“Mary”

Compare to Tuesday, October 15th, 2013

Max rounds in 20 minutes

5x Handstand push-ups

10x Pistols

15x Pull-ups

 

Post rounds to comments.

 

Skill of the week:

Pistols

Friday Morning Open Mat

Thursday, June 25th, 2015

There will be an open mat at 7:30 am tomorrow morning with Coach Jimmy. All are welcome!

“BMoore”

Thursday, June 25th, 2015

New York police officer Brian Moore

 

The shooting of Brian Moore, a New York City police officer, took place on May 2, 2015, in Queens. Moore died two days later at Jamaica Hospital Medical Center, at the age of 25. His partner, Erik Jansen, was shot at and missed. Demetrius Blackwell was arrested in connection with the shooting, and has been formally charged with first-degree murder, attempted first-degree murder, and other charges.

 

Warm-up:

Coaches choice

 

WOD:

“BMoore”

For time:

30x Power cleans (135/95)

40x Sit-ups

Run 400 meters

20x Power cleans (165/105)

40x Sit-ups

Run 400 meters

10x Power cleans (185/115)

40x Sit-ups

Run 400 meters

 

Post time to comments.

 

Skill of the week:

Pistols

“The Granite Games Qualifier” WOD 2

Wednesday, June 24th, 2015

V01

 

The WOD will be announced tonight night at 8:00 pm. Join us for the announcement. BYOB, or coffee!

Mobility Class

Wednesday, June 24th, 2015

CrossFit-Mobility_Tips-Tricks-and-Tools copy

Coach, “Tattoo” Dan, will be giving a mobility class. The class will be held on Thursday, June 25, 2015. Class will start at 7:30 pm. Only 12 spots available. First come first serve. Sign-up sheet is by the white board.