Saturday, 25 March 2023

 

Conditioning:

Partner WOD*

As many rounds and reps as possible in 35-minutes of the following:

3 Weighted strict pull-ups (35/25)

5 Calories skied

7 Deficit plate push-ups (2″ deficit)*

9 Calories biked

11 Front squats (115/78)

 

For score

*Partners alternate exercises throughout rounds. Must tag between exercises.

Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.

 

 

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Wednesday, 22 March 2023

Join us this Friday, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Complete as many reps in 3-minutes of:

1-3-5-7-9….rep rounds of:

Power cleans (115/78)

Front squats

Lateral burpees over bar

 

…rest 2-minutes, then…

 

Complete as many reps in 4-minutes of:

1-2-3-4-5….rep rounds of:

Power cleans (135/93)

Front squats

Lateral burpees over bar

 

…rest 1-minute, then…

 

Complete as many reps in 5-minutes of:

1-1-2-2-3-3-4-4-5-5….rep rounds of:

Power cleans (155/103)

Front squats

Lateral burpees over bar

 

For scores*

*Score for each section (3 scores) and a total score

 

 

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WOD courtesy of CrossFit Mayhem

Wednesday, 08 March 2023

Join us Friday, 10 March for a FREE drop in at any class time!

No experience needed!

Conditioning:

As many rounds and reps in 6-minutes of the following:

 

500m Row buy-in then….

In remaining time, AMRAP the following:

12 Single kettlebell deadlifts (53/35)

9 Russian kettlebell swings

6 Single kettlebell thrusters

 

For scores

(Score A is row time and score B is total reps completed)

 

…Rest 5:00 then…

 

21-15-9

Wall balls (20/14)@(10/9′)

Hang power snatches (95/63)

 

For time

(7:00 cap)

 

…Rest 5:00 then…

 

Every minute on the minute, perform the following:

0:50 Max pull-ups

0:50 Max alternating forward lunges

0:50 Max line facing burpees

 

2 Rounds for score

 

 

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*WODs courtesy of Festivus Games 2023, individual division

Friday, 03 March 2023

Join us today, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

Conditioning:

Option 1:

Complete as many reps as possible in 25-minutes of:

500m Row

40 Abmat sit-ups

30 Dumbbell squats (50/35)

1200m Bike

20 Double unders

10 Strict pull-ups

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.3 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

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Monday, 27 February 2023

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25 minutes of the following:

400m Run

30 Kettlebell swings (53/35)

20 Double-unders

200m Run

30′ Double dumbbell farmer carry walking lunges (50/35)

40 Single-unders

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Saturday, 25 February 2023

Friends and family, please come cheer on the athletes TODAY at 0900!

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Friday, 24 February 2023

Join us today, 24 February for a FREE drop-in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

Option 1:

As many rounds and reps as possible in 20 minutes of the following:

25/20 Calories rowed

15 Kettlebell goblet squats (53/35)

25/20 Calories skied

15 GHD sit-ups

25/20 Calories biked

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.2 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Monday, 20 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

Partner WOD, equal work required

As many rounds and reps as possible in 25-minutes of the following:

100 Calories biked

50 Calories skied

800m Run*

 

For score

Each completed round is 154 points (each 200m is 1 point)

*Partners must switch every 200m.

 

Option 2:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Saturday, 18 February 2023

Friends and family, please come cheer on the athletes TODAY at 0900!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Friday, 17 February 2023

Join us TODAY for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Option 1:

As many rounds and reps as possible in 25-minutes of the following:

40/32 Calories bike/ski*

30 Single-unders

20 Alternating dumbbell snatches (50/35)

10 Burpees

40/32 Calories ski/bike*

30 Double-unders

20 Alternating dumbbell snatches (50/35)

10 Burpees

 

For score

*Athlete will alternate between the bike and ski each time they go to a machine

 

Option 2:

2023 CrossFit Games Open WOD 23.1 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.1

As many rounds and reps as possible in 14 minutes of the following:

60 Calories rowed

50 Toes-to-bar

40 Wall ball shots (20/14)@(10/9′)

30 Power cleans (135/95)

20 Ring muscle ups

 

For score

Age group, scaled, and foundations standards will be posted at gym

 

 

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Monday, 13 February 2023

Great group of ladies at Galantines!!

Join us this Friday, 17 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

12 Kettlebell swings (53/35)

12 Kettlebell goblet squats (53/35)

12 Single-arm kettlebell push press (6/side) (53/35)

1:00 Rest

 

4 Rounds for time

(10:00 cap)

 

…Rest until the clock reads 15:00 then…

 

As many reps as possible in 10-minutes of the following:

3 Wall walks

6 Chest-t0-bar pull-ups

 

For score

 

 

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Saturday, 11 February 2023

Calling all LADIES!! Join us TODAY, 11 February, for a GALENTINES celebration 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Hero WOD, Partner WOD, equal work required

“Laura”

As many rounds and reps as possible in 21 minutes of the following:

30 Calories row/ski/bike*

20 Bar-over-burpees

10 Power cleans (155/103)

 

For score

*Partner teams can chose to row, bike, or ski

 

This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

 

 

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Friday, 10 February 2023

Join us TODAY, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps strict handstand push-ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps bar muscle ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps wall-walks in remaining time

 

For total score

 

 

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Monday, 06 February 2023

Join us this Friday, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many rounds and reps as possible in 15 minutes of the following:

15/12 Calories biked

25-ft Handstand walk

15 Kettlebell goblet squats (72/53)

10 GHD Sit-ups

 

For score

 

Strength:

Back squat

3 @ 80% of 1-Rm

3 @ 80%

3 @ 85%

3 @ 85%

3 @ 90%

 

For quality

*reps do not have to be connected

 

 

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