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Workout 1.28.23

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!
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Workout 1.27.23

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
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Workout 1.26.23

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
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Workout 1.25.23

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
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Workout 1.24.23

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
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Workout 1.23.23

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
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Workout 1.21.23

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
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Workout 1.20.23



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
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Workout 1.19.23

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
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Workout 1.18.23

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