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Thursday

1. 5 Sets Of:
ME Body Weight Bench Press
Row 500m For Time
These should be %100 efforts. Rest 3 min between sets

2. Make up a missed WOD from the week

Wednesday

CFP News: Interested in a photo shoot at the gym? We are now scheduling time slots for workout photo shoots with Scott Brightwell photography. Sign up sheets can be found at the gym. Check out some of our sample shots on our facebook page!

1. E2MOM x 6 Sets:
2 Pause Front Squats + 4 Backs Squats:
Start around 60% and Build. Pause For 2 seconds in the bottom.

2. Press
Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push Jerk  1-1-1
Rest 2 min between sets

3. Accessory weakness of choice

Tuesday

1. 10 min Build to your working Deadlift for part 2

2. “Marston”
AMRAP 20:
1 Deadlift (405/265#)
10 T2B
15 Barbell Burpees

3. For time:
50 Strict HSPU

Monday

1. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 SDHP (75/55#)
5 Ring Muscle-ups

Extras:
2. Back Squat
(85%/3)3

3. For time:
50 Strict C2B Pull-ups

Friday

CFP News: Interested in a photo shoot at the gym? We are now scheduling time slots for workout photo shoots with Scott Brightwell photography. Sign up sheets can be found at the gym. Check out some of our sample shots on our facebook page!

1. For Max Reps
AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Burpee o/bar

Extras
– Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1

– Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1

Thursday

CFP News: Interested in a photo shoot at the gym? We are now scheduling time slots for workout photo shoots with Scott Brightwell photography. Sign up sheets can be found at the gym. Check out some of our sample shots on our facebook page!

gtsnatchksc

1. “Swinging Annie”
100 Double-unders
50 KB Swings 53/35
50 Sit-ups
80 Double-unders
40 KB Swings
40 Sit-Ups
60 Double-unders
30 KB Swings
30 Sit-ups
40 Double-unders
20 KB Swings
20 Sit-ups
20 Double-unders
10 KB Swings
10 Sit-ups

2. Options From The Week

Wednesday

1. 10 Giant sets with purpose :
1 Lap Dogsled Sprint
3 TNG Power Cleans, Heavy As Possible
5 Bench Press, Heavy As Possible
Rest 2-3 Min Between Sets

Extras:
-5 x 10 DB Curls
-5 x 10 Glute Ham Raises

Tuesday

img_1867

1. Conditioning
30/20 Cals on Assault Bike
Directly into…
21-15-9:
Front Squats (#115/75)
C2B Pull-ups
Directly into…
21-15-9:
Shoulder to Overhead (115/75#)
Back Rack Lunges 

Extras:
Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4

Monday

1. 5 Rounds, for max reps:
1:00 Row for Calories
1:00 Deadlifts (225/155)
1:00 Ring Dips
1:00 Rest

EXTRAS:
– Back Squat

80%/5
85%/1
80%/5
88%/1
80%/5
91%/1

– Accessory Weakness of Choice

Friday

Team CFP: discounts for the start of the new year and talk about goal setting…

***Discounts Through the month of January***

Already a member? Bring a friend and get them to sign up for a membership, receive 50% off your February membership.

Interested in starting CrossFit? Sign up for two months and receive a free t-shirt and a free personal training/ on-ramp session to set up your CrossFit journey for success.

***Goals***

CrossFit is all about data and measurments and showing progress. Setting goals is very important in the gym and in life. What we recommend is setting S.M.A.R.T. goals. Whether that be to lose weight, gain muscle mass, or to set a new record for strict pull ups, goal setting should be SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT, and TIMELY. 

One of the most important parts of this is to share your goals with your coaches. We want to help you acheive everything you’re working towards, but in order to do so we need to know WHAT that is so we can do so efficiently. We cant wait to push you harder in 2017 and watch you CRUSH real goals. 

1) For Time:
10 Ring MU
100 DU
20 Squat Snatch (135/95#)
100 DU
10 Ring MU

Extras:
– Snatch

65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
– Back Rack Box Step-ups: 5/side x 5 sets
Box height should put you hip in line with your knee. 5 reps one leg, switch.
– Accessory Work Of Choice: 10 x 5 sets

Thursday

1. AMRAP 8:
Wall-Ball-Shots
*EMOM 8 T2B*
*Start with 8 T2B*

2. Options From The Week

Wednesday

Team CFP: discounts for the start of the new year and talk about goal setting…

***Discounts Through the month of January***

Already a member? Bring a friend and get them to sign up for a membership, receive 50% off your February membership.

Interested in starting CrossFit? Sign up for two months and receive a free t-shirt and a free personal training/ on-ramp session to set up your CrossFit journey for success.

***Goals***

CrossFit is all about data and measurments and showing progress. Setting goals is very important in the gym and in life. What we recommend is setting S.M.A.R.T. goals. Whether that be to lose weight, gain muscle mass, or to set a new record for strict pull ups, goal setting should be SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT, and TIMELY. 

One of the most important parts of this is to share your goals with your coaches. We want to help you acheive everything you’re working towards, but in order to do so we need to know WHAT that is so we can do so efficiently. We cant wait to push you harder in 2017 and watch you CRUSH real goals. 

1. “Tri Sprint Intervals”
6 Rounds of:
AMRAP 4:
20/15 Calorie Assault Bike
30/20 Calorie Row
AMRAP of 10m Shuttles in remaining time
Rest 3 mins between rounds

EXTRAS:
1. Jerks
60%/3
70%/3
75%/3
(80%/3)2

2. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

Tuesday

Happy New Year!!

I want to take some time out of your day and tell you about our discounts for the start of the new year and talk about goal setting.

***Discounts Through the month of January***

Already a member? Bring a friend and get them to sign up for a membership, receive 50% off your February membership.

Interested in starting CrossFit? Sign up for two months and receive a free t-shirt and a free personal training/ on-ramp session to set up your CrossFit journey for success.

***Goals***

CrossFit is all about data and measurments and showing progress. Setting goals is very important in the gym and in life. What we recommend is setting S.M.A.R.T. goals. Whether that be to lose weight, gain muscle mass, or to set a new record for strict pull ups, goal setting should be SPECIFIC, MEASURABLE, ATTAINABLE, RELEVANT, and TIMELY. 

One of the most important parts of this is to share your goals with your coaches. We want to help you acheive everything you’re working towards, but in order to do so we need to know WHAT that is so we can do so efficiently. We cant wait to push you harder in 2017 and watch you CRUSH real goals. 

1. Hang Clean
60%/3
65%/3
(70%/3)3

2. 7 rounds for time of:
115 # Hang Squat Clean, 10 reps
7 Handstand push-ups

Extras: Midline Accessory Work

Monday

1. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

2.  Teams of 2, Switch Every 60 sec
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups

Extras:
Hang Snatch – from mid-thigh
60%/3
65%/3
(70%/3)3

Friday

CFP News: New Years Eve Pre-game party at the box. Start your evening off with us from 7-10pm. Bring something to share, sign in list at the gym. Friends and family welcome!

Warm Up: Bike or Row: 2 Sets Of
2:00 @ Moderate
1:00 @ Easy
1:00 @ 100%

1) “Bryant”- 22 Minute AMRAP:
12 Power Snatch 95/65
23 Back Squats 95/65
12 Chest-To-Bar Pull-Ups

2) Accessory Work Of Choice

Thursday

CFP News: New Years Eve Pre-game party at the box. Start your evening off with us from 7-10pm. Bring something to share, sign in list at the gym. Friends and family welcome!

1. 7 Giants Sets Of:
30-40s Static Hold Deadlift (Heavy As Possible overhand grip)
20s Rest
 40s Ring Support or Hollow Hold
20s Rest
40s Unsupported DB Bent Over Row
20s Rest
40s HR Push-ups
20 Rest

2. Option from the week

Wednesday

CFP News: New Years Eve Pre-game party at the box. Start your evening off with us from 7-10pm, details later this week.

1) Jerk: 6 Sets Of 4
Rest 2-3 minutes between sets. Start around 70% of your 1RM. Build.

2) 3 Front Squats + 4 Jump Back Squats: Every 3:00 X 6 Sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat and climb as deemed fit. Focus on making the transition between the two movements as quick as possible.

3) 12 Minute Up Ladder AMRAP:
2 Shoulder-To-Overhead 135/95
2 Alternating Pistol Squats

 

Tuesday

CFP News: New Years Eve Pre-game party at the box. Start your evening off with us from 7-10pm, details later this week.

1) AQAP:
27 Cal Row
then…3 rounds of…
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Front Squats 155/105
then…
27 Bar Facing Burpees

Additions:
1) Snatch Pull + Snatch + Overhead Squat: Every 1:00 x 10 sets
Start at 60-70% of your 1RM. Build. Reset between the Snatch Pull and Snatch.
2) ME HSPU or Muscle-up: E2MOTM x 5 sets

Friday

Reminders: NO 6:30 PM Workout tonight
Open Gym Saturday 8-9am Only
Gym will be closed the 25th-26th
Member athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – a short mental break can beneficial heading into the new year.

1. Back Rack Lunges: 5/Side Every 2:00 X 5 Sets
Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible.

2. For Time:
Row 2 K
OR
Assault Bike 100 Cal

Thursday

Reminders: Open Gym Saturday 8-9am Only
Gym will be closed the 25th-26th
Member athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – a short mental break can beneficial heading into the new year.

1) For Reps:
2:00 AMRAP C2B Pullups
2:00 AMRAP Wall-Ball-Shots
Rest 1:00
Repeat

2) Bench Press:
3 sets of 5 @ 70% + Additional Load
4 sets of 3 @ 80% + Additional Load
Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets.

3) Deadlift:
2 sets of 5 @ 70% + Additional Load
3 sets of 3 @ 80% + Additional Load
ME Set @ 60%
Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets.

Wednesday

Reminders: Open Gym Saturday 8-9am Only
Gym will be closed the 25th-26th
Member athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – a short mental break can beneficial heading into the new year.

1) 10 minute AMRAP:
15 Deadlifts 95/65
12 Overhead Squats 95/65
9 Toes-to-bar

OLY Lift Extras:
Power Clean + Hang Power Clean + 2 Jerks x 7 sets
OR,
Power Snatch + Hang Power Snatch x 7 sets
Start around 60-70% of your 1RM. Build as heavy as deemed fit.

Gymnastics Extras:
1. 10 min EMOM Kipping Handstand Push-ups:
Pick a rep range you can maintain for all 10 sets

Tuesday

Reminders: Open Gym Saturday 8-9am Only
Gym will be closed the 25th-26th
Member athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – a short mental break can beneficial heading into the new year.

1) 10 Back Rack Jump Squats: Every 2:30 x 6 sets
*Focus on acceleration at the top of the squat, reps should be 10 in a row without rest.

2) 4 rounds for Max Reps:
40 seconds Hang Power Cleans 115/75
20 seconds Rest
40 seconds Double-unders
20 seconds Rest
40 seconds Box Jump Overs
20 seconds Rest

Extras:
3) Hip Extensions: 4 sets of 12-15
Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

Monday

 

image.jpg

1. 12-Days of Christmas

1- Clean & Jerk (205/135#)
2- Muscle Ups
3- Box Jumps (30/24)
4- DB Squat Cleans (50/35#)
5- Bar Facing Burpees
6- DB Snatch (50/35#)
7- Pistols (Alternating)
8- Toe to Bar
9- Wall Ball (20/14#)
10- C2B Pullups
11- HSPU
12- Front Squats (205/135#)

*45 min CAP*

Reminder – Gym will be closed the 24th-26th, member athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, ski, snowboard, get outside and do something fun – but a short mental break will be extremely beneficial heading into the next 3 months of preparation for the 2016 Open.

Friday

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Front Squat
70%/5
(75%/5)3

3. Stamina Conditioning
EMOMx10:
7 TTB + 7 Thrusters (95/65#)
Add Reps if you can

Thursday

1. Make Up a Lift From The Week

2. 12 Minute Up Ladder:
Cash In: 50 HR Push-ups
5 Kettlebell Swings 53/35
10 Abmat Sit-Ups
Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up.

Wednesday

1. “Wise Men”
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 21 unbroken Kipping HSPU
B. 4 sets of 18 unbroken Kipping HSPU
C. 5 sets of 15 unbroken Kipping HSPU
D. 6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

Tuesday

*Reminder, today is the last day for CFP gear orders!

1. Back Squat
70%/8
75%/8
78%/8

2. 4RFT:

21 OH Squats (75/55#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Extras: MU Practice

E2MOM x 5: ME Unbroken MU’s

Monday

1) Power Clean + Push Jerk: 1 Rep Every 1:00 X 10 Sets
10 min to establish a Heavy for the day. Then, every min x 10 try and keep as many lifts at 80-90% of your day’s Max.

2. WORKOUT 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55 calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Friday

1) Clean + 2 Jerks: Every 1:30 X 7 Sets
Build as heavy as deemed fit. Jerks should both be Split.

2) Back Rack Box Step-Ups: 5/Side Every 2:00 X 5 Sets
Start at 20-30% of your 1RM Back Squat. All 5 reps on 1 leg before switching. Build, Box height should be the crease of your hip in line with your knee.

3) 3 Rounds AQAP:
9 Power Snatch 95/65
15 Overhead Squats 95/65
21 SDHP 95/65

Thursday

1. 20 min Chip Away:
1000m Row
80 Thrusters 45/35
60 AB-Mat Situps
40 KB Swings 53/35
20 HSPU

2. Strength Option From This Week

Wednesday

1) EMOM x 21:
Min 1: 5 Bench Press, 70-75%
Min 2: 10 Deadlifts, 55-65%
Min 3: 10-15 Burpees

Extras:
Bar Dips: 5 sets of 5
Rest 2-3 minutes between sets. Heavy as possible.

Tuesday

img_1526-1

1) Snatch + Pause Overhead Squat: Every 1:30 X 10 Sets
Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds.

2) 3 Rounds AQAP:
25 T2B
15 Dumbbell Squat Cleans 50/35

Extra Work:
3) Muscle-Ups: 10 Minutes Practice
Work on any facet of a Ring Muscle-up.

Monday

1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: Every 2:30 X 5 Sets

2) 2 Front Squats + 3 Back Squats: Every 2:30 X 7 Sets

Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible.

3) 10-9-8-7-6….1 Strict Pullups E2MOM

Add weight as necessary. 

Friday

1) Back Split Squats: 5/Side Every 2:00 X 5 Sets
Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible.

2) AMRAP 8:
3 Muscle-Ups
5 Thrusters 135/95

Extras:
Single Leg RDL: 10 reps each leg X 5 Sets
Rest ~2 min

Thursday

1. Make Up A Strength Piece From The Week

2. AMRAP 2:
Cal Assault Bike
T2B
Cal Row
Box Jumps
Repeat
*Rest 2min Between Movements

Wednesday

1. 4 x 15-20 GHD Situps + Heavy Gym Length OH Walking Lunge, Build

2) Bench Press:

3 Sets Of 5 @ 70% + Additional Load
3 Sets Of 3 @ 80% + Additional Load
3 Heavy Singles
Add 2.5-10lbs across the board to all percentage based sets.

3) Deadlift:

2 Sets Of 5 @ 70% + Additional Load
2 Sets Of 3 @ 80% + Additional Load
2 Heavy Singles
Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets.

Tuesday

1) Hang Power Clean: 3 Reps Every 1:00 x 10 sets
Start at 60-70% of your 1RM.  No dropping the bar between reps. Build.

2) 10 minute AMRAP:
5 Bar Muscle-ups
20 Wall Ball shots
50 Double-unders

Extras:
3) Deficit Handstand Push-ups: 7 sets of 6-10 Reps
Strict or Kipping. Rest 90-120 seconds between sets.
4) Ring Dips: 7 sets of 7

Monday

1) Every 3:00 x 6 sets: 3 Front Squats + 4 Back Squats
Start around 60% of your 1RM Front Squat. For this piece perform the Front Squats, rack the bar, then re-rack to the back for back squats. The transition should take no more than 5 seconds. Build.

2) 21-18-15-12-9-6-3 – AQAP:

Power Snatch 75/55
 Burpees o/bar

Wednesday

CFP NEWS* Thanksgiving Schedule…
Wednesday, Normal Hours- Open Gym WOD Posted
Thursday, November 24th. Closed.
Friday, November 25th Hours: 9am-12 Open Gym

1) Bench Press:
3 sets of 5 @ 70% +-
3 sets of 3 @ 80% +-
3 Heavy Singles
Rest 2-3 minutes between sets.

2) Deadlift:
2 sets of 5 @ 70% +-
2 sets of 3 @ 80% +-
2 Heavy Singles
Rest 2-3 minutes between sets.

EXTRAS: 12 minute AMRAP:
15 Kettlebell Swings 53/35
15 Push-ups

Tuesday

1) Power Snatch + Hang Snatch X 2: 5 Sets
Start at 60-70% of your 1RM. No dropping the bar between reps. Build.

2) 10 Minute AMRAP:

15 Wall Balls 20/14
12 Deadlifts 135/95
9 Chest-To-Bar Pull-Ups

Extras:

– Death By Strict Handstand Push-Ups: Perform 1 Rep the first minute, 2 the 2nd, 3 the 3rd, etc. etc. If you feel you’ll get past 15 minutes of this scale up to a deficit.
– Muscle-Up: 10 Minute EMOTM, Pick a rep count you can maintain for all 10 sets.