Prior to joining our CrossFit classes, everyone must participate in Foundations, a 3 week-long program designed to gradually introduce the movements, training and intensity found in our group classes.

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What is CrossFit?

CrossFit is essentially cardio, gymnastics and strength training rolled into one eclectic, efficient package. We perform pullups, pushups, handstands and box jumps.  We lift weights, swing kettlebells, climb ropes and throw medicine balls.  We run, row, jump rope and use gymnastics rings. We mix all of these elements together in challenging and creative ways so that you never get bored.     

Our coaches are responsible for ensuring that your workout is not easy nor impossible, that your form and range of motion are correct, that your speed and intensity are appropriate, that the exercises and weights are adjusted to your fitness level, and that you have a plan for long-term success.

By committing to our program, you will learn new skills, improve your nutrition habits, get stronger, feel and look better and improve your quality of life.

CFGC Comp Team
Friday
Oct242014

October 24, 2014

Workout of the Day

Warmup

Dynamic Stretch (coach's choice)

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HSPU Progression

+

Warmup/Practice Pistols

Prep

3 sets of 6-8 Alt. DB Snatch 

Build to weight used in workout

Training

For time:
30 Alternating DB Snatches (70/50)
30 Alternating Pistols
30 Handstand Pushups
30 Alternating Pistols
30 Alternating DB Snatches

Post time to comments. 

Scaling

Pistols

 

  • Sub Heel-elevated Pistols
  • Sub Band Assisted Pistols
  • Sub 60 Walking Lunge steps each set

 

HSPU

 

  • Scale reps accordingly
  • Scale ROM
  • Sub 10-15 Negatives
  • Sub 45 Pushups

 

Wednesday
Oct222014

October 23, 2014

Workout of the Day

Warmup

5 x High Hang Power Clean
5 x Front Squat
5 x Hang Power Clean
5 x Front Squat
5 x Power Clean
5 x Front Squat 

+

1 warmup set of 5 Power Cleans (40-50% 1RM) 

Strength

Power Clean
2 reps every 2 minutes for 14 minutes (8 sets)

Set 1: 60% 1RM
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Set 6: 85%
Set 7: 90%
Set 8: 95% 

Add weight after each successful set with solid mechanics.  
If mechanics break down, do not increase weight.
Sets 1-4 are touch and go. Sets 5-8 do not have to be touch and go.

Conditioning

For time:
50 Wall Balls (20/14)
30 Power Cleans (155/105)
15 Muscle Ups

There is a 12 minute time cap.  Scale accordingly.

Post 2RM and time to comments. 

Scaling

Power Cleans

  • Scale to 70% of 2RM

Muscle Ups

  • Sub Bar MU
  • Sub 30 Pullups (CTB if able)
  • Sub 30 Band Pullups

Wednesday
Oct222014

October 22, 2014

Workout of the Day

Warmup

3 sets:
10,8,6 Box Jump Overs
10,8,6 Pushups

+

Rope Climb practice 

Prep

Bench Press
3 sets of 6-8 reps

Build to weight used in workout 

Training

AMRAP in 20 minutes:
2 Rope Climbs
10 Bench Press (Bodyweight/75% BW)
20 Box Jump Overs (24/20)

Post rounds completed to comments.

Scaling

Rope Climbs

  • Scale to 1 rep
  • Sub 2 modified 

Bench Press

  • Scale to weight that allows you to perform at least 2-3 unbroken sets in workout

Tuesday
Oct212014

October 21, 2014

Workout of the Day

Warmup

3 sets:
10,8,6 Back Squat (start with empty bar and add weight each set)
10,8,6 KB Swings 

Strength

Back Squat (20X1 tempo)
Build to a 1RM for the day in 20 minutes

Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @ 95-100+% 

If feeling good, go for a new 1RM.  If not, stay around 90-95%.

If new to this lift, perform 6 sets of 5 reps at moderate load. As long as mechanics are solid, add weight each set.

Conditioning

5 rounds for time:
15 Back Squats (135/95)
15 KB Swings (24kg/16kg)

Scale Back Squat weight to allow for all unbroken sets.

Post 1RM and time to comments. 

Sunday
Oct192014

October 20, 2014

Workout of the Day

Warmup

3 sets:
10 Overhead Squats or Pistols
10 GHD Hip Ext
10 GHD Situps
10 Strict Pullups
10 Ring Dips

+

Row 250 meters
Kipping T2B Progression
5 Burpees 

Training

3 sets:

On a 4 minute clock, complete:
Row 500/400 meters
Max Unbroken Toes to Bar
Max Burpees in remaining time

Rest 2 minutes b/w sets

Post total Toes to Bar and Burpees to comments. 

Scaling

Toes to Bar

  • If unable to perform 12 UB T2B, complete 12 reps in as few sets as possible and then move onto the Burpees

Saturday
Oct182014

October 19, 2014

Workout of the Day

"Mainsite Sunday"

CrossFit.com WOD from October 10, 2014:

For time:
100 Double Unders
21 Front Squats (115/75)
21 Push Press (115/75)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press

Post time to comments.

Scaling

Double Unders

  •  Scale reps to max in 2 minutes

Friday
Oct172014

October 18, 2014

Workout of the Day

With a partner, perform AMRAP in 20 minutes of:
Alternating 200 meter runs
Alternating sets of 10 DB Clean & Jerk (55/35)

Partner 1 runs 200 meters as fast as possible (AFAP)
Partner 2 runs 200 meters AFAP
Partner 1 completes 10 DB C&J AFAP
Partner 2 completes 10 DB C&J AFAP

Repeat as many time as possible in 20 minutes.

Post partner and rounds completed to comments.