Friday, May 29, 2015

8 Rds 50m swim 5 in-n-outs 10 Sandbag Cluster (Squat Clean Thruster) Or 8 rds 200m run 10 V-ups 10 Sandbag Clusters  Oly 6pm Warmup Sotts press 4x4 1) Cln+Hang Cln 4/55 4/65 2x2/75 1/80 2) Cln Pull 3/85 3/95 3x1/105 3) OHS w pause 4x3/70% of snatch  

Thursday, May 28, 2015

10 min AMRAP: 20 AbMat Sit-ups  20 Alt Lunges 1 rope climb -----Rest 3-5 min, Then: For time: 8-16-24-16-8 Single Arm KB OHS ( 1/2 Rt, 1/2 Lt) Single Arm Bent KB/DB Row (1/2 Rt, 1/2 Lt)   

Wednesday, May 27, 2015

Front Squat:  3-3-1-1-1 . 3 sets: AMRAP 1 Min C&J (95/135), Sc (65/95) AMRAP 1 Min FS (95/135), Sc (65/95) AMRAP 1 Min Dubs/ Singles/ OR Dub attempts *Rest 1 Min ** Use same weight for C&J and FS.    Oly 7pm Warmup  Sotts press 4x4 BS or FS w 5sec pause 5/bar or light... Continue Reading →

Summer Camp & Parking

Just a reminder: We've already mentioned using the club entrance to check in, so this is just a reminder, the side gate is not an entrance.  Also, Cross Gates Summer Camp has started, there will be a carpool line in the afternoons of parents picking up their kids from side gate. You must park in... Continue Reading →

Monday, May 25, 2015

Workout of the DayIn honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . . “Murph” For time: 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run “A hero is someone who has given his or her life to something bigger than... Continue Reading →

Memorial Day Schedule

Saturday - 9:00 & 10:00 Sunday - Open Gym 10:00-11:00 Monday - 8:00 & 9:00 ONLY . Memorial Day "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on... Continue Reading →

Friday, May 22, 2015

30-25-20-15-10Ball Slams Flutter kicks 100m swim/400m run   Oly 6pm  1) 4x4 Sotts press 2) Cln+Hang Cln+jerk 2/50 2/60 2/65 2/70 3)Snatch 4/65 4/70 4/75 2x2/80 4x1/90 4) BS 20/+5# from last set

Wednesday, May 20, 2015

For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Clean  Rx (95/135),  Sc(65/95) 1 Rd of *”Cindy” after each set *”Cindy” 5 pull-ups 10 HR push-ups 15 air squats . Fitness: 4 Rds 400m row/run 3 Rds Cindy ------------------------------------------------------- Oly (7pm) 1) 4x4 Sotts press 2) Hip Sn+Hang Sn+Sn 2/50 2/60... Continue Reading →

Tuesday, May 19, 2015

Split Jerks 6 x 1 *hold 2 seconds in receiving position before recovering front foot first  .  "KB Annie” 50-40-30-20-10 KBS (35/55) Double Unders Sit Ups . Then: 5 x 100m Sprints (Sprint there, walk back is rest)   

Friday, May 15, 2015

20min amrap **Buy In: 50 V-Ups  **do a super man roll over & back keeping arms and legs off the ground between each V-Up Immediately into: 2 HR push ups 2 KB SDLHP (35/55) 50m swim/200m run 4 HR push ups 4 KB SDLHP (35/55 50m swim/200m run 6 HR push ups 6 KB SDLHP... Continue Reading →

Thursday, May 14, 2015

Deadlift (15 min)5 x 2.For time:75 Dubs/150 singles35 Russian KBS (35/55)50 Dubs/100 singles25 Russian KBS (35/55)25 Dubs/75 singles15 Russian KBS (35/55) ---Rest 2 minutes, Then:3RFT20 burpees200m run

Wednesday, May 13, 2015

“Kelly”5 RFT :400m run30 Box jumps (20/24)30 Wall balls (14/20)Oly 7 pm1) 4x4 Sotts press2) Snatch4/652/702/752/804x1/853) Power Cln 4/554/654/702x2/754) BS20/+5# from last set

Tuesday, May 12, 2015

Find a 1RM OHS(Suggested reps 5-3-2-2-1-1-1).1000m Row30 Alt Pistols15 Hang PowerCleans (105/15. Fitness Option:3 RDS 800m row30 Jumping Squats  15 DB PushPress (20/35)

Monday, May 11, 2015

Back Squat5@60%5@75%3@70%1@80%1@90%.4 RFT:10 Power Snatches (65/95)8 HSPU200m run.Fitness:4 RFT:10 Alt DB Snatches (25/35!10 HR Push-ups200m runOly 7 pmA) Sotts Press4x4 start with bar or PVC .B) Snatch5/555/605/652x5/70.C) Fr Sq 6/556/606/652x6/70.F) 4 supersets10-unbroken bent row10-plyo pushups 

Friday, May 8, 2015

5 RFT 50m swim25 air squats50m swim5 In-N-Outs 50m swim10 One arm Thruster (25/35) 5R+5L .4 RFT200m run25 Air Squats200m run10 Burpees200m run10 One arm Thrusters (25/35) 5R+5L ------------------------------------------------Oly 6pm1) Sotts press4x4 *no more than bar2) Hang SnStart @60% work to heavy triple 6x33) Clean+Power Jerk2+1/60%2+1/652+1/701+1x2/754) Back Squat20/+5# from last set----------------------------Carl S.James H.Amy T.Greg D.

Thursday, May 7, 2015

For Time:200M Run1 Rope Climb20 Alt Pistols20 GHD/ V-Ups50 m sled pull (70/115) 200M Run1 Rope Climb16 Alt Pistols16 GHD50 m sled pull (70/115)200M Run1 Rope Climb12 Alt Pistols12 GHD50 m sled pull (70/115)200M Run1 Rope Climb8 Alt Pistols8 GHD50 m sled pull (70/115)

Wednesday, May 6, 2015

OHS5-3-2-2-1.For time:50 WallBalls (14/20)25 Deadlifts (155/225)50 WallBalls **Emom 5 HR push-ups-----------------------------------------Oly 7pm1) Sotts Press 4x4 *start with bar2) Snatch 3/60% 3/65 3/70 2/75 2/803) Hang Cln+FS+Jerk2x1/652x1/702x1/752x1/804) Back Squat20/+5# from last set

Tuesday, May 5, 2015

Not for time:With a Partner Row 2,000m , switching every 250mCinco de Mayo7 RFT5 Front Squats (105/155)5 C2B Pull-ups5 Burpees50m SPRINT.Fitness:7 RFT5L + 5R Single Arm OHS (25/35)5 Ring Rows5 Burpees50m SPRINT

Monday, May 4, 2015

Strict Press5 x 2.3 RFT 8 G2O (95/135)10 Box Jumps overs (20/24)12 KBS  (35/55)50 Dubs/100200m runOly 7 pm1) SnPull+Sn3/653/702/752x1/752) HngCln+Cln3/653/702/752x1/753) OHS@days highest Sn weight 3x3 w pause in hole2x2 no pause4) 4rds50m farmer carry 50/75#8-wipers

#4# CrossFit Competition- Montgomery, AL

Forged Steele CrossFit at Pound For Pound CrossFit Competition in Montgomery, AL. Team Prescribed & MedicatedMadison Campbell & Julie Slappy-Fowble1st Place Advanced Female DivisionTeam Above the BarFrankie Dimitri & Justin Galatas1st Place Advanced Male DivisionTeam Twin CheeksEvelynn Bouyelas & Jeannie Dimitri 2nd Place Masters Division

Friday, May 1,2015

25-20-15-10-5OHL (25/45) (r+l=1)Plate G2O (25/45)Burpees onto plate50m swim/200m runOly (6pm)1)Pause snatch (1sec just above knee)Settle in the bottom before standing3/602/652/702x1/75.2)Hang clean + Jerk(2+1)2/ 65%(2+1)2/ 70(1+1)2/ 75.3)Back squat20/+5#.4)Snatch Pull3x2/95%2x2/100

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