 We have some exciting news for February. CROSSFIT KIDS ARE BACK!!! Thanks to our newest Coach Meren, we will be able to run a CrossFit Kids class at the same time as our adults class in the evening. STARTING FEBRUARY 18th CrossFit Kids classes will be Monday and Wednesday 4:15pm - 4:45 Ages 3-6 5:00pm - 5:30 Ages 6-12 We will be offering a punch card for the kids that they can use 10 times. We know kids are busy and schedules are crazy. The punch card with be a flexible way to include fitness into the mix. Ask one of the trainers for more details. SIGN UP HERE! If you would like to receive more info about CrossFit Kids, please text Shawndi your email address. (8067737220) Mobility:
Thoracic and Hips Skill: Rope Climb Technique WOD: Complete as many rounds as possible in 12 minutes 3 rope climbs, 15-ft. rope 20 box jumps Men: 30-in. box Women: 24-in. box Scaling Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks. Intermediate Option Complete as many rounds as possible in 12 minutes of: 3 rope climbs, 15-ft. rope 20 box jumps Men: 24-in. box Women: 20-in. box Beginner Option Complete as many rounds as possible in 12 minutes of: 3 rope climbs, lying to standing 20 box jumps Men: 20-in. box Women: 16-in. box Cash Out: 3 Rounds 20 MB Sit ups 20 Rig Rainbows 20 MB Toe Touches
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LOVE LIFTS is no longer a competition but a PARTY!!! February 16th, we'll still be lifting for max, doing CrossFit, and hoisting heavy things. Yeah, that means it's free. If you paid for a ticket to Love Lifts, refunds are coming. So come out next Saturday (2/16), take some serious time to lift some serious weight with a coach around, and let's see some PRs! Nothing should slow you down in this workout. The run distance is short, the reps are relatively low, and the loading is light. Modify each element so you can attack it with intensity in each round and quickly move on to the next element. Skill: 4 Rounds 5 DL 3 Hang Clean 1 Thruster Add weight each round (make it a goal to go heavier than you plan on going in the WOD) WOD: 5 rounds for time of: 400-m run 15 thrusters 10 pull ups Men: 75 lb. Women: 55 lb. Scaling Intermediate Option 5 rounds for time of: 400-m run 15 thrusters 10 pull ups Men: 55 lb. Women: 35 lb. Beginner Option 3 rounds for time of: 400-m run 10 thrusters 7 pulls ups Men: 45 lb. Women: 22 lb. Cash Out: Hip and Shoulder Mobility  Can you believe it's February already!? How are those New Years Eve goals coming along? It's not too late to start or pick them back up! Huge shout out to Kaylee, Mo, Wes and Ben for painting our "3, 2, 1... GO!" sign on the shop! And for helping clean up the ranch/ gym and for mopping yesterday! Y'all rock! Skill:
5-4-3-2-1 (Light weight with a focus on technique) Muscle Clean Hang Clean Power Clean Jerk/Split Jerk WOD: Clean and jerk 1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable with heavy clean and jerks, add a few reps to the early sets so you can drill mechanics. If mechanics remain sound, try to lift loads that are relatively heavy for you in the final sets. Beginner Option Clean and jerk 3-3-2-2-2-1-1 reps Every Day: Every day WOD: 12 minute AMRAP 5 Heavy DB C&J 10 Cal bike Cash Out: 3 Rounds 10 Grave Diggers/Side 20 Plank Hip Dips 10 Cal Bike (Optional)  I love CrossFit. Why? The community and the challenge! Fitness is not just about how much weight you can move or how fast you can run....its about making a better version of you! We all should strive to be that overall great athlete. Maybe you aren’t there yet, but think back to where you started? Make today the day you become a better version of yourself.
3...2...1...Go! Work Hard. Stay Humble. Skill:Get ready for Filthy 50! WOD: For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball Scaling A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks. Intermediate Option For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball Beginner Option For time: 30 box jumps 30 jumping pull-ups 30 kettlebell swings 30 walking-lunge steps 30 hanging leg raises 30 push presses 30 back extensions 30 wall-ball shots 30 burpees 30 single-unders Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball Cash Out: Full Body Mobility  Today's WOD calls for 10 OHS per round... Nancy, another girl WOD, calls for 15 per round... you wanna take the challenge? We'll see you at the gym!
Skill: 7 x E2MO2M 4 Burpees 3 Power Snatch 2 OHS Add weight every round (Go above what you plan on using for the WOD!) WOD: 5 rounds for time of: 400-m run 10 overhead squats Men: 135 lb. Women: 95 lb. Scaling A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets. Intermediate Option 5 rounds for time of: 400-m run 10 overhead squats Men: 95 lb. Women: 65 lb. Beginner Option 4 rounds for time of: 400-m jog 7 overhead squats Men: 65 lb. Women: 35 lb.  The energy in the gym has been fantastic! I want you all to know how energized we are because of you! You help inspire us on a daily basis!
If you ever feel like you are in a rut....let us know! We want to be there as not only your Coaches, but also as your family! It takes a village! Work Hard. Stay Humble. Mobility: Hips and Shoulders WOD: Jackie For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Scaling The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning. Intermediate Option For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 35 lb. Women: 22 lb. Beginner Option For time: 800-meter row 35 thrusters 20 assisted pull-ups Men: 22 lb. Women: 12 lb. Cash Out: Handstand Holds/Headstand Holds (Against wall and out in open)  Have you ever PR'ed during the Open? Have you done more during a WOD than you ever thought you could because your friends were cheering you on! The energy is contagious and we can feed off the energy in the gym! THIS is why you should sign up for the LOVE LIFTS comp! This is a great opportunity to just test your strength! And why not also have a chance of winning some pretty sweet swag! We already have some folks that will be getting at least $5 off of their March membership because they invited friends to the comp! Register by clicking here! Mark your calendar! We'll see you there! Skill:
Glute/Ham Activation 3 Rounds 25 Butterfly Glute Bridges 10/Side Single Leg DL (Slow and controlled, no weight) WOD: Deadlift 10.10.10.10.10 reps Scaling Athletes of all levels can perform this deadlift workout designed to test strength endurance in 10-rep sets followed by adequate recovery. Ideally, each set will be as heavy as possible for 10 reps, but newer athletes should start light and add weight as they are comfortable. For those athletes, the early sets can be used to drill mechanics as they build toward heavier final sets that challenge strength. Every Day WOD: 4 Rounds 20 moderate KB/Light Barbell DL 20 Lateral Hops over BB 10 Roll Outs Cash Out: 3 Rounds 20 MB Sit ups 20 MB Russian Twists 20 MB Lateral Hops over MB (Optional)  REMINDER: NO YOGA this weekend. Open Gym 10-11:30ish Saturday! Have you signed up for the LOVE LIFTS comp yet? Instead of looking at the comp as "I can't win, so I don't want to do it", look at it more like the Open. This is just a chance to test your strength in a setting that is sure to add a couple extra pounds to your bar! Have questions about the comp!? Let us know! Register by clicking here! Skill:
MU Progressions, Skin the Cat, etc WOD OPTION: If you REALLY, REALLY want to use a barbell in place of the MB Cleans, then do 25-20-15-10-5 squat cleans instead of the MB Cleans. RX: 95/65 Int: 75/55 Beg: 55/35 WOD: 50-40-30-20-10 reps for time of: Medicine-ball cleans Box jumps Men: 20-lb. ball, 24-in. box Women: 14-lb. ball, 20-in. box Scaling This couplet contains a significant number of reps but is designed so athletes can keep moving at a steady pace. Select modifications and loads that encourage large sets and short rest breaks. Strive for virtuosity in the medicine-ball clean. Intermediate Option 40-30-20-10-5 reps for time of: Medicine-ball cleans Box jumps Men: 14-lb. ball, 20-in. box Women: 10-lb. ball, 15-in. box Beginner Option 30-20-15-10-5 reps for time of: Medicine-ball cleans Box jumps Men: 10-lb. ball, 12-in. box Women: 6-lb. ball, 8-in. box Team cash out! :)  I hope everyone is having a great week and putting in work! Few more days til the weekend! Don’t forget we have a lifting comp coming up in February! Sign up and get to work!!!
Work Hard. Stay Humble. Mobility: Hip Openers and Efficient Wall Ball technique WOD: For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 20-lb. ball to 10 ft. Women: 14-lb. ball to 9 ft. Scaling Aim to complete this couplet in about 20 or fewer minutes. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower. Intermediate Option For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots Men: 14-lb. ball to 10 ft. Women: 10-lb. ball to 9 ft. Beginner Option For time: Row 1,000 meters 35 wall-ball shots Row 500 meters 25 wall-ball shots Row 250 meters 15 wall-ball shots Men: 10-lb. ball to 10 ft. Women: 6-lb. ball to 9 ft. Cash out: 5 minute AMRAP 1 Backwards burpee 4 Russian Twists Work Hard. Stay Humble.  It's WOD o'clock somewhere! Time to get after it!
Strength Skill: 3 Rounds 10 DB Incline Press 10/side Single Arm DB OH Squat 10/ side Side Bends WOD: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb. dumbbell Scaling The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets. Intermediate Option 3 rounds for time of: 30 dumbbell snatches 30 hanging leg raises Men: 35-lb. dumbbell Women: 20-lb. dumbbell Beginner Option 3 rounds for time of: 30 dumbbell snatches 30 hanging knee raises Men: 20-lb. dumbbell Women: 15-lb. dumbbell Cash Out: Practice Handstand and Handstand walking for 10 minutes |
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