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Friday, 19 April 2024

18 April 2024 by Leave a Comment

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

Monday, 01 April 2024

31 March 2024 by 10 Comments

Sign up to compete or volunteer at Festivus HERE!!

Join us for our FREE days in April, Sat the 13th and Fri the 26th!

No fitness experience is needed and everyone is welcome!

 

Accessory Work:

10/leg Kettlebell* goblet curtsy step down

2:00 Rest

3 Sets for quality

*Increase weight each round

 

Conditioning:

21-15-9 Rep rounds* of:

Calories biked/rowed/skied**

Power snatches (125/83)

*40 Crossover single unders after each round

 

For time

(15:00 cap)

**Athlete’s choice on machine, and can switch out each round if desired.

 

 

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Filed Under: 11-15 min, Couplet/Triplet, Lifting, Skill, Strength/Speed

Saturday, 30 March 2024

29 March 2024 by 4 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

Partner WOD

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

…Rest 2:00, change load, then with equal work…

 

50 Wall ball shots (20/14)@(10/9′)

40 GHD Sit-ups

30 Box jumps (30/24)

20 Power cleans (185/123)

 

…Rest 2:00, change load, then with alternating rounds…

 

10 Rounds, partners alternate rounds, of:

2 Bar muscle-ups

3 Shoulder to overhead (125/83)

4 Bar over burpees

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Partner WOD, Strength/Speed

Wednesday, 20 March 2024

19 March 2024 by 3 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Strength:

3 Shoulder Press* ⇒ 5 Push Press*

Rest 1:00

 

5 rounds for quality

*Do all rounds at 70% of SP and 70% of Thruster. Using two barbells is allowed.

 

Conditioning:

12/9 Calories skied, biked, rowed*

8 Overhead squats (115/78)

4 Rope climbs

8 Overhead squats

12/9 Calories skied, biked, rowed

Rest 2:00

 

3 rounds for time

(16:00 cap)

*Rd 1, ski; rd 2, bike; and rd 3, row

 

 

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Filed Under: 11-15 min, Bodyweight, Hybrid, Lifting, Monostructural, Skill, Strength/Speed

Monday, 18 March 2024

17 March 2024 by 4 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

10 Alternating dumbbell snatch (50/35)

15/12 Calories rowed

10 Burpees-over-rower

Rest 1:00

 

7 rounds for time

 

 

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Filed Under: 11-15 min, 16-20 min, 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 16 March 2024

15 March 2024 by 3 Comments

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

 

Post results and experiences to comments

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

Monday, 26 February 2024

25 February 2024 by 5 Comments

Throwback to 2017 Open 17.1 when DB snatches were introduced!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

Partner WOD*

Complete as many reps as possible in 6-minutes of:

2-4-6-8-10-12….

Clean and Jerk (115/73)

Chest-2-bar pull-ups

 

For score

 

…rest 4:00, then…

 

14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of:

Clean and Jerk (155/103)

Bar-facing-burpees

 

For time

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Monday, 12 February 2024

11 February 2024 by 5 Comments

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!

 

Conditioning:

Partner WOD

21/18 Calories rowed

15 Burpees over rower

9 Clean & Jerks (115/73)

 

10 rounds* for time

(40:00 cap)

*Partners alternate rounds

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Partner WOD, Strength/Speed

Friday, 09 February 2024

8 February 2024 by 6 Comments

Join us on TODAY 09 Feb at any class for FREE!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Snatch OR Clean and jerk (athlete’s choice)

On an EMOM clock:

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality and technique work

 

Conditioning:

As many rounds and reps in 7-minutes of the following:

1 Squat snatch (135/93)

3 Power clean and jerk (135/93)

5 Box jump overs (30/24″)

 

For score

 

 

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Filed Under: 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Strength/Speed

Friday, 02 February 2024

1 February 2024 by 4 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!

 

Accessory Core Work:

0:30 Hollow hold

0:30 Rest

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

0:30 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD

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

10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep)

10 Synchro deadlifts* (205/143)

10 Wall-walks (equal work required, each partner does 5 reps, split as desired)

 

For score

(30 points per round)**

*Synchro is at the top of the deadlift only

**Each 50-ft is 1 point

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Partner WOD, Skill, Strength/Speed

Saturday, 06 January 2024

5 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

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

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed, Team WOD

Monday, 01 January 2024

31 December 2023 by 7 Comments

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 02 January 2023

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Strength/Speed

Friday, 29 December 2023

28 December 2023 by 7 Comments

Join us today, Friday, December 29th for a FREE trial WOD!

No fitness experience is needed. We can modify everything!

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

4 Bar muscle-ups

8 Alternating DB box step-ups (2×50/35) @ (24/20″)

Max rep squat cleans in remaining time (185/123)

 

5 sets for score*

*Rest 2:00 between sets

 

 

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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

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
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