Hatch Day 4

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Friday Kids:

Parents – We do not currently have enough RSVPs for our Friday 1600 Kids class (6-9 y/o), but I will wait until Noon on Friday to see if the rest roll in.  I will make an announcement on our Facebook Page to confirm whether we will have the class, or not.

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WOD for Friday, […]

By |February 27th, 2015|Uncategorized|0 Comments|

Rest Day Reminders

Thursday is the gym’s regularly scheduled rest/make up day.  If you missed a WOD from earlier in the week, you can make it up during the following times:  0900, 1700 and 1800.

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Kids:

CrossFit Kids (9-12 y/o) at 1600 is ON.

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The Open:

The First CrossFit Games Open workout of 2015 will be announced on Thursday at 2000 […]

By |February 25th, 2015|Uncategorized|0 Comments|

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WOD for Wednesday, Feb 25:

Press 5×5 @ 65%

100 Burpees for time, EMOM 3 Wallball 20/14

Compare time to November 19, 2014

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The Open:

Sign up.  That is all.

http://games.crossfit.com/

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Hatch Squat Program:

We finished the 3rd workout of this program on Tuesday.  Last week and this week we did/are doing these workouts on Tuesday and Friday.  If you chose the […]

By |February 25th, 2015|Uncategorized|0 Comments|

Hatch – Day 3

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WOD for Tuesday, Feb 24

Squat 10@60%, 8@65%, 6@70%, 6@75%, 6@80%

Front Squat 5@60%, 5@70%, 2×5@75%

For time:

Row 1000M

20 Pull ups

60 ABMat situps

20 Pullups

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The Next MVCF Challenge:

Who:  You.

What:  Row 50,000 Meters

When: Beginning next Monday, March 2nd.

How: 2,000 Meters per session, up to 4 times per week, 25 sessions total.

Where: At the gym, obviously!  Put your name on […]

By |February 24th, 2015|Uncategorized|0 Comments|

Monday, Monday!

Now that we have that out of the way…

WOD for Monday, February 22

DL 5×3 @ 70%

“Death by Suicide(s)”

12 minute EMOM

On the first minute 5 ball slams + 1 suicide (gym width, down and back)

On the second minute 6 ball slams + 2 suicides

On the third minute 7 ball slams + 3 suicides

etc.

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The Open:

Register for […]

By |February 23rd, 2015|Uncategorized|0 Comments|

Construction, Kids, WOD for Friday

If you did Tuesday’s squat workout with us, the above picture is apropos.

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Construction:

The office area of the gym is kind of a disaster due to the construction of the new bathrooms and showers, so I appreciate your patience and tolerance while the job is completed.  But the good news is, we are making quick […]

By |February 19th, 2015|Uncategorized|0 Comments|

Rest Day Reminders – Feb 19

Thursdays are our regular rest/make up day.  If you missed a WOD from earlier in the week, come make it up during the following times:  0900, 1700 and 1800.

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CF Kids:

Sorry folks, not enough RSVPs this week, so there will not be a Kids class on Thursday.

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The CrossFit Games “Open” is coming.  I will have […]

By |February 18th, 2015|Uncategorized|0 Comments|

Squats, Rowing, 10K Crew

SQUATS.

As you all probably know, my favorite lift is the squat.  It is the “King of all Lifts”.  Seriously. Whip out your google machine to verify it.  Developing a good squat is the foundation of any strength and conditioning program.  Today was the first day of a new squat program.  It is simply known […]

By |February 18th, 2015|Uncategorized|0 Comments|

Friday The 13th

20 min jump rope practice.

Or, if you have Double-Unders, “Flight Simulator”.  For time (20 min cap): 10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10

Each set of DU must be unbroken before progressing to the next set.

For time:

Row 2,000M

The 2,000M Row is a SPRINT.  This is a benchmark workout.

By |February 12th, 2015|Uncategorized|0 Comments|

Rest Day Reminders

Thursday is our scheduled rest/make-up day at the gym.  If you’ve hit all the WODs so far this week, take Thursday off to recover.  If you need to make-up a WOD come in during the following times:  0900, 1700 or 1800.

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Kids:

1600 CF Kids (9-12 y/o) is on – see you guys at the gym!

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Cupid’s […]

By |February 12th, 2015|Uncategorized|0 Comments|