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Thursday

A. 20min Run, Row, Bike
1:00 Hard
1:00 Easy

B. E2MOM x 10 Sets: *Choose a weakness of choice
*Pick a rep range you can maintain, focus on efficiency*

Wednesday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

A. Split Jerk 1-1-1-1-1
Take 15 min clock to find a Heavy Single.

B. 5 RFT:
Cash In 30/20 Cal Assault Bike
Then,
20 HR Pushups
50 Du’s
20 Box Jumps

 

Tuesday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

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A. 13 min AMRAP:
50 Cal Row
40 OHS 95/65
30 SDHP 95/65
20 Burpee o/Bar
10 Bar MU’s

Extras:
– Back Rack Lunges 5 x 5/side
Or
– Deadlift 3-3-3-3-3

 

Monday

CFP News: For the open season we will be running open workouts Friday from 4:00-7:30pm and Saturday from 9am-12. Heats will run first come first serve. Please plan to come and hangout before and after your workout. If you can not do your open workout during these times you must make arrangements with one of our coaches to do the workout. The first Open announcement is this Thursday 8pm at games.crossfit.com. Sign up if you haven’t!!

A. 10 min AMRAP:
2 DB Thrusters
2 C2B Pull-ups
4 DB Thrusters
4 C2B Pull-ups
ETC…

Extras:
– Squat Clean 1-1-1-1-1, Build.

Friday

CFP News: The Open Is Coming, Sign Up HERE

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A. AMRAP 2:
Wall-Ball-Shots

B. E2MOM x 5 Sets: 1 Pause Front Squat + 2 Front Squats
Pause For 3 Seconds Just Below Parallel, Build.

C. 12 min AMRAP:
10 Alternating DB Snatch (50/35)(20/10)
8 Burpee Box Jump Overs

Thursday

A. 5 Rounds Of:
40s Assault Bike Cals
20s Rest
40s OHS 75/55
20s Rest
40s Row Cals
20s Rest
40s Du’s
20s Rest

B. Make Up Something Missed From The Week

Wednesday

A. 20 Turkish Get Ups For Time 50/35

B. 7 Sets For Max Reps:
ME T2B + ME Hang Clean 135/95 + ME S2OH 135/95
*No dropping the barbell between lifts*
*Rest Exactly 2 min Between Sets*

Tuesday

If you are interested in competing (for FUN) in the Open check out all the info and cool pages at THIS LINK. Any one can participate as long as you have most of the basic movements we do in the gym.

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A. 3 Rounds For Reps
AMRAP 2: Row Cals
AMRAP 2: Back Squat 225/155
AMRAP 2: MU’s
AMRAP 2: KB Swings
Res 2 min

Extras:

Body Weight Weakness of choice E2MOM x 5 Sets
GHD Sit-ups 3 x 25

Monday

Attention CFP: 6am workout canceled due to the storm. Regular schedule for remainder of the day.

The Open Season is upon us, first workout announced February 23rd!! Sign up at games.crossfit.com. We will be running Open workouts Friday night and Saturday morning.

Warm-up: Take 10 Min work on a weakness in par B. This should be a movement that you are not strong in or efficient in. 

 A. Hang Snatch 1-1-1-1-1, Build

B. 5 Sets for Max Reps:
30 seconds of DB Squat Cleans 50/35
Rest 30 seconds
30 seconds of HSPU (Open Standards)or HR Push-ups or Strict DB Press
Rest 30 seconds
30 seconds of C2B 
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
Note scores by movement…e.g., HSPU 20/18/16

Friday

A. Open workout 11.5

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145/100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10′ target/14lbs to 9′ target

B. Accessory Work Of Choice

Thursday

The CrossFit Open registration is live! Register at games.crossfit.com 

A. Strict press 5-5-5

B. Snatch Grip BHTN Strict Press 3-3-3

C.) 7 Rounds For Time
13 Box Jumps
11 Burpees Over Bar
9 Floor Press 155/105

Wednesday

idlc

A. Complete as many rounds and reps as possible in 10 minutes of:
30 Deadlifts (135/95 lbs)
20 Front squats (135/95 lbs)
10 Muscle-ups
*Work on 10 Dips for MU Scaling

Extras:
Back Squat:
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 85-90%
Rest 2-3 minutes between sets.

Tuesday

The CrossFit Open regisration is live! Register at games.crossfit.com 

A. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 90, 90, 95+

B.
Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 800 Meters/600m
115/75 lb Power Snatch x Max Reps

Rest 5 minutes, and then when the clock hits 10:00, perform the following…

Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 800 Meters/600m
Toes to Bar x Max Reps

Rest 5 minutes, and then when the clock hits 20:00, perform the following…

Complete as many reps of HSPU as possible in 5 minutes of:
Row 800 Meters/600m
HSPU x Max Reps

Monday

Congratulations to Kyle, Kat, G.T, Kris, Gena, Lindsey for such awesome performances at this weekends competition!

A. AMRAP 20:
20′ OH DB Walking Lunge 50/35

8 Burpees
20′ OH DB Walking Lunge
8 C2B

Extras:

Single Leg Double KB RDL 4 x 8/side
10 min MU cycling practice

Friday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.
1. For Time:
Row 1000/800m
50 Thrusters 75/55
 50 SDHP 75/55

2. 5 Giant Sets With Purpose Of:
10 Heavy Bench Press
10 Heavy Barbell Row
10 HSPU
10 DB Curls

Thursday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

1. EMOM x 24:
ME DU’s
ME Sit-ups
ME Box Jumps
ME Laps Farmers Carry 70/53

2. Make Up Something Missed From The Week

Wednesday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

A. Every two minutes, for 10 minutes (5 sets):
Front Squat x 2 reps @ 85-90%

B. Four sets of:
Touch-n-Go Power Cleans x 5 reps
Rest 2 minutes. Increase load each set, working to the heaviest 5-rep set possible.

C. Three (Sprint) sets for times of:
135/95 Squat Clean x 9 reps
135/95 Push Jerks x 12 reps
Chest-to-Bar Pull-Ups x 15 reps
Rest Exactly 1 Min Between Sets

Tuesday

CFP News: Gym Closed Saturday. Come support our members competing at CrossFit Mohawk Valley this Saturday! Details at the gym.

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A. Warm-up accordingly for B. *Shoulder, midline extension, hip mobility*

B. Every two minutes, for 12 minutes (6 sets):
OHS x 3 reps, Build

C. AMRAP 12:
Row 500/400 Meters
 40 Toes to Bar
30 Burpees o/bar
AMRAP Power Snatches (115/75 lbs)

Monday

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A. “Karen” in as few sets as possible:
Rest EXACTLY 60 seconds if you drop the ball, then go again for max unbroken reps. Goal is 6 sets or fewer. Note total sets taken and total time to complete 150 reps.

B.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 minutes between sets.

Extras
Three sets, not for time, of:
Barbell Curls x 8-12 reps
Rest 60 seconds
Weighted Pull-Ups x 4-6 reps
Rest 60 seconds
Weighted Back Extensions x 6-8 reps 

Friday

1) OH Split Squat: 3 Reps/side Every 2:00 X 5 Sets
Warm-up thoroughly. Build as heavy as deemed fit.

2) Front Squat: 10 Reps Every 2:00 X 3 Sets
This should be done as a continuation of your OH Split Squats starting at 10:00 on the clock. Build.

3) 3 Rounds AQAP:
27 Box Jumps
21 HR Push-Ups
15 Power Cleans 115/75

Extra Work:
Bent Over Supinated Barbell Rows: 4 Sets Of 8
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

Thursday

1. 10 Min AMRAP:
20m Bear Crawl
10 KB Swings 70/53

Extras: Weakness work of choice or make up from the week

Wednesday

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1) 9 Minute AMRAP:
Cash In: Row 500/400m
C2B Pullups
EMOM 7 Hang Squat Cleans 96/65

2) 14 Minute EMOTM:
Odd – 3 Bench Press
Even – ME Handstand Walk or Handstand holds
Start around 60-70% of your 1RM Bench Press and build as deemed fit.

 

Tuesday

1) 3-Position Snatch: Every 1:30 X 7 Sets
Start around 60% of your 1RM. Order is Hang, Below the Knee Hang, Full Snatch, squat if its there. No dropping the bar between reps. Build as heavy as deemed fit.

2) 4 Rounds AQAP:
10 Alternating Single Arm Dumbbell Snatch 60/40
15 Burpees To Plate

Extras:
GHD Situps: 4 Sets Of 15-20 Reps
Rest 90-120 seconds between sets.

Monday

1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets
Start around 60% of your 1RM. Build. Pause for 3 seconds in the bottom of the Squat.
Then,
Back Squat: 10 Reps Every 2:00 x 3 sets
This should be done as a continuation of your Pause Back Squats starting at 10:00 on the clock. Build.

2) 3 rounds AQAP:
50 Double-unders
12 DB Thrusters 50/35
12 Deadlifts 225/155

Extra Work:
– RDL: 3 sets of 10
Rest 90-120 seconds between sets. Focus on position over loading.

Friday

1. WORKOUT 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

Extras:
– 10 Sets Of:
Gym Length OH Barbell Walking Lunge + ME Gymnastics Weakness of Choice

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

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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