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Friday, 19 April 2024

18 April 2024 by 6 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Conditioning:

“CrossFit Games 2024 Indy/Age Group Quarterfinals WOD 1”

1:00 Max reps snatches (135/83)

1:00 Max calories rowed

1:00 Max double dumbbell box step ups (2 x 50/35)(20″)

1:00 Rest

 

4 Rounds for max score

 

Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Low plank

0:30 Rest

0:30 Max reps v-ups

0:30 Rest

 

3 Rounds for quality

 

 

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Filed Under: 11-15 min, AMRAP, Competition WOD, Couplet/Triplet, CrossFit Games WOD, EMOM, Lifting, Skill, Strength/Speed

Friday, 22 March 2024

21 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

2024 Spring Festivus WODs 2 & 3

Strength:

“The Walking Dead”

For Load

5-reps at 8 stations Every Minute on the Minute Deadlift Ladder

EMOM, athletes will perform 5 consecutive reps at one station. If successful, at the turn of the minute, the athlete will proceed to the next bar and perform 5 consecutive deadlifts. Once the athlete has successfully made it through 7 stations, they will perform 5 consecutive deadlifts at the 8th, and then get extra points for any additional deadlifts they perform in the remaining part of the minute. The additional deadlifts do not have to be consecutive.

There will be barbells ranging from 75# to 315#. Athletes will choose what path to follow.

 

Conditioning:

“3-6-9, It’s All Fine”

3 Lateral burpees over the bar

6 Hang power cleans*

9 Alternating front rack lunges*

 

3 Rounds for time

(4:00 cap)

*Intermediate: (95/65), Beginner: (65/45), unweighted lunges

 

 

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Filed Under: 0-5 min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Tuesday, 05 March 2024

4 March 2024 by 7 Comments

Take the CrossFit  Judges Course HERE!

 

Conditioning:

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Wall ball shots (20/14) @ (10/9′)

Even minutes: 12/10 Calories biked

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 15 Toes-to-bar

Even minutes: 12 Box jump overs (24/20″)

 

…Rest 2-minutes and then…

 

Every minute on the minute, for 8 minutes, perform:

Odd minutes: 10 Thrusters (95/63)

Even minutes: 12/10 Calories biked

 

For completion

 

 

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Filed Under: 20+ min, 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting

Friday, 16 February 2024

15 February 2024 by 4 Comments

Solving the world’s problems post-WOD! 😉

 

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

 

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Saturday, 03 February 2024

2 February 2024 by 5 Comments

 

Join us on Saturday, 03 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

For max reps,  1-minute work at each station, 1-minute transition:

Rope climbs (13-ft)

D-ball cleans (100/70)

Overhead squats (125/83)

Calories rowed

Double dumbbell shoulder to overhead (2 x 50/35)

2:00 Rest

 

3 Rounds for total reps

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Bring a Friend WOD, EMOM, Lifting

Tuesday, 16 January 2024

15 January 2024 by 11 Comments

Join us on Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

1:00 Max calories bike

Rest 0:30

1:00 Max Burpee box jump overs (24/20″)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, then…

 

1:00 Max calories ski or row

Rest 0:30

1:00 Max shuttle runs (25′ = 1)

Rest 0:30

 

2 rounds for score

 

…Rest 2:00, now repeat…

 

For scores*

*Athletes will post 4 scores. Score for each segment is calories + reps.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Monostructural

Tuesday, 09 January 2023

8 January 2024 by 10 Comments

Join us this Friday, 12 January, for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

 

Conditioning:

CrossFit Games Open WOD 14.1

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

30 Double-unders

15 Power snatches (75/53)

 

For score

Compare to Saturday, 01 March 2014

 

…Rest 6-minutes and then…

 

Every minute on the minute, for 8 minutes, complete the following:

Odd minutes: 15 V-ups

Even minutes: One max set unbroken toes-to-bar

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, CrossFit Games WOD, EMOM, Gymnastics WOD, Lifting, Skill

Wednesday, 20 December 2023

19 December 2023 by 9 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Strength:

Every 2-minutes perform:

Pause Front Squat + 1.25 Front Squat

4 sets performed at 62, 67, 72, 77%

…immediately followed by (maintaining EMOM)…

1 Front squat @ 82%

1 Front squat @ 87%

1 Front squat @ 92%

 

For quality

 

Conditioning:

Complete as many rounds* and reps as possible in 20-minutes of:

Total calories (bike/ski/row)

 

For score

*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:

5 Double DB shoulder to overhead (2×70/50)

10 Double DB Deadlifts

50-ft Double DB Farmer Carry

 

 

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Filed Under: 16-20 min, AMRAP, CFE, Couplet/Triplet, EMOM, Lifting, Monostructural, Strength/Speed

Saturday, 07 October 2023

6 October 2023 by Leave a Comment

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Endurance:

Every 5 minutes on the minute, for 6 sets complete the following:

Odd Sets: 25/20 Calories biked

Even Sets: 25/20 Calories rowed

 

For total work time

 

 

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Filed Under: 20+ min, CFE, EMOM, Monostructural

Monday, 25 September 2023

24 September 2023 by 6 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Filed Under: 6-10 min, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Strength/Speed

Tuesday, 11 July 2023

10 July 2023 by 3 Comments

Join us this Saturday, 15 July, at 0900 for FREE!

No fitness experience needed!

Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Conditioning:

Every minute on the minute, for 21 minutes:

Minute 1: 6 Clean and jerk (135/93)

Minute 2: 12 Wall ball shots (25/16)@(10/9′)

Minute 3: 48 Double-unders (or 24 Crossover single-unders)

 

For quality

 

 

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Filed Under: 20+ min, EMOM, Lifting, Strength/Speed

Wednesday, 28 June 2023

27 June 2023 by 10 Comments

Join us this Saturday, 01 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

With 1:00 work/1:00 rest, perform the following:

Max rep axle bar deadlifts (220/150)

Max rep bench press (155/103)

Max rep squat cleans (135/93)

 

3 rounds* for score

*Rest 2:00 between rounds

 

 

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Filed Under: 16-20 min, AMRAP, Couplet/Triplet, EMOM, Lifting

Monday, 26 June 2023

25 June 2023 by 8 Comments

Great group to celebrate “Murph Day” with!

Join us this Saturday, 01 July, at 0900 for FREE!

No fitness experience needed!

 

Conditioning:

In a 3:00 window, complete the following:

5 Strict pull-ups

25 Double-unders

50-ft Walking lunges

Max reps Devil presses (2x 50/35) in remaining time

 

3 Rounds for score, rest 1:00 between rounds

 

Core work:

0:30 Hollow hold into 10 hollow rocks

25 Abmat butterfly sit-ups

0:30 Arch hold in 10 arch rocks

1:00 Rest

 

2 Rounds for quality

 

 

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Filed Under: 0-5 min, AMRAP, Bodyweight, EMOM, Gymnastics WOD

Monday, 19 June 2023

18 June 2023 by Leave a Comment

Night class is canceled.

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out til Saturday:
Tuesday-noon class only
Wednesday-0845,noon,1730 classes only
Thursday-closed
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means no fans) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

 

Conditioning:

Partner WOD

Buy-in:

In 6-minutes perform run for time and rest:

800m run (together)

…then…

Complete as many alternating rounds as possible in 10-minutes of:

3 Bar muscle-ups

6 Toes-to-bar

12 Wall-ball shots (20/14) @ (10/9′)

 

Strength:

Perform 1 complex every 90 seconds of:

Clean & Jerk ⇒ Hang Clean & Jerk

Start at 30% of your C & J, increase by 10% until failure

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Skill
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