In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
| Workout With a partner, split however you want 30:00 running clock 100 chest to bar 150 box jumps 24/20 200 single arm dumbbell hang clean and jerks 50/35 In remaining time, max row score is meters rx+ 50 bmu, THEN the rest of the workout |
| Mobility stretch anything that feels like it needs some TLC! |
| Lift Build to a 9/10 deadlift Then hit 5 more sets at that same single weight after each single, hit 3 weighted ring dips (6×3) |
| Workout 18.4 For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min. |
| Mobility 1:00 piriformis stretch/side 1:00 pigeon/side 1:00 wall straddle stretch |
| Lift 7×3 Front Squat around 80% of max FS across after the first 4 sets, hit 6 total stepups-you choose how to load after the last 4 sets hit 3 strict pullups, adding weight as you can start a new set every 2:30 |
| Workout 5 rounds, rest 1:00 in between 8 bar facing burpees 8 thrusters 95/65 No rx+, just sprint your face off score is SLOWEST round |
| Mobility 10:00 easy bike then 1:00 couch stretch/side |
| Workout 3×8:00 AMRAP rest 2:00 in between AMRAPs Start over and try to beat your score each round 5 tall box jumps 10/7 cal bike 20 leg lifts over dumbbell (total) 50m bearhug carry score is rounds for each amrap |
| Mobility 1:00 calf smash 1:00 quad smash x 2 rounds/side |
| Please note, we will be doing 70 minute classes today because of the class length. The schedule will be: 5:50-7am 7-8:10 am 9-10:10 am 4:20-5:30 PM 5:30-6:40 PM 6:40-7:50 PM |
| SAS 1 mile run 24 snatches 185/125 20 clean and jerks 225/155 15 RMU OR 45 pullup+dip This is in memory of Mike Silverman’s younger sister Samantha Silverman. Mike’s little sister was a wonderful young woman, who was taken from us all far too early. We miss you, Sam. We will be doing her workout today in her honor. She loved to lift heavy, so the listed weights are very heavy. Most of us can’t do those weights. Don’t let that stop you from doing this workout. You will do the workout at a weight that is super heavy for you. Show up. Go Hard. Because you can. It is very icy along the back, please take extreme care if you are running. Run subs: 3/2.5 mile bike 2k/1600m row 4k/3200m bikeerg 1 mile assault runner run |
| Mobility :20 side plank/side :20 passive hang 10 mckenzie pressups x 2 sets |
| Metcon first, strength second today Workout 12:00 AMRAP 3 wall walks 10 alternating dumbbell snatches 50/35 10 double dumbbell fr lunges (in place, forward, alt) 50/35 Rx+ 25 foot hs walk |
| Lift 5 sets 8 dumbbell bench press at 3011 6 strict toes to bar/strict leg raises |
| Mobility 1:00 t-spine roll 1:00 sciatic nerve flossing/side x 3 sets |
| Workout 5 RFT 10 toes to bar 13/10 cal bike 21/15/9/6/3 Shoulder to overhead Shoulder to overhead weights go 95/65 115/75 135/95 155/105 185/125 Rx+ weights go 95/65 135/95 185/125 225/155 245/165 |
| Mobility: spend 10:00 stretching anything that needs stretching |
 Today, we do the workout “For Keith” in remembrance of Brian Hubner’s brother. Here’s what Brian has to say about his brother: “My brother Keith passed 1-21-18 at the age of 28. He worked as an RN for Valley Hospital in New Jersey. The gym and body building were extremely important to him for many years. The gym is the place I feel closest to him. When I first did what I now call his tribute workout during my first year of crossfit, I thought it would have been a fun one to race him at. Keith had a competitive spirit and he had a contagious laugh that I still hear until this day. “ So today, work hard, with a smile on your face. Fist bump your buddy, and maybe talk a little trash if you get em by a few seconds. More than anything, have fun with the people you care about. Drop-ins free today if anyone wants to come in. Lift 3×1 DL at same weight as last week After each set, hit 5 pushups 5 pullups 5 situps 5 thrusters |
| Workout For Keith For time with a 25:00 cap 50 pushups 50 cal row 38 thrusters 75/55 50 pullups 50 situps 38 back squats 75/55 No one goes up. Just go faster. |
| Mobility: 10 iron crosses/side 10 scorpions/side 1:00 pigeon/side |
| Lift 4 rounds 3 front squats 10 dumbbell stepups (total) |
| Workout 3/6/9:00 AMRAP rest 1:00 in between efforts 10 sandbag squats 100/70 (hold however) 20 shuttle runs 30 V-ups rx+ ghds start over every time. Score is total reps |
| Mobility: 1:00 barbell quad smash/side 1:00 calf smash/side x 2 |
| We are closed today due to snow. If you’d like something to do at home: 20:00 AMRAP 8 triceps pushups–hands narrow! :20 wall facing handstand hold 2:00 of cardio (machine, jump rope, mountain climbers, etc) |
| Mobility: 10 pvc passthroughs 10 banded external rotations/side x 3 |
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
