Wed. Sept. 1

Warm Up
Row 500m (fast)

then

3 RFT:

50 KB Swings (53/35)
30 Lateral Burpees over an ABMAT

Tues. Aug. 31

"Secret Agent MO"

Press
3-3-3

then

21-18-15-12-9-6 and 3 reps of:
Sumo Deadlift High-pull (75/55)
Push Jerk (75/55)

Mon. Aug. 30

Congrats to Justin Fox for becoming part of The Few, The Proud this weekend. We're proud of you Fox! Now come on in and pick up something heavy!

Back Squat
3-3-3-3-3

then

7 Min AMRAP:
20 Air Squats
20 ABMAT

Sat. Aug. 28

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups (hand release)
9 Air Squats
rest 1 min
5 Cycles

Total Rounds for Score

Fri. Aug. 27

15 Min AMRAP:

5 Front Squats (95/65)
7 Dead Hang Pull Ups/7 Ring Pull Ups
9 Box Jumps
_________________________

We will be helping to sponsor the Best Buddies 5K at McKays Mill this Saturday. The race will begin at 7:30am. Come on out and help us to both spread the word about CrossFit and to support this terrific charity!

Thurs. Aug. 26

Deadlift
5-3-1

Then

"Diane"
21,15,9:

Deadlift (225/155)
Handstand Push Ups

Wed. Aug. 25

40 Push Press (95/65)
10 Pull Ups
40 SDHP (95/65)
10 Pull Ups
40 Double Unders (120 single unders)
10 Pull Ups
40 Power Cleans (95/65)
10 Pull Ups
_________________________
CrossFit 101 4 Week Boot Camp

We will begin a 4 week boot camp starting on Tuesday, September 7. This is a fundamentals based program that will take place 3 times per week. Times will be Mon-Thurs at 7am and 6pm, Fri at 7am.

The price will be $200 for the camp. For all existing members who would like to participate, please let us know. This is a really good opportunity for anyone who has never tried CrossFit to begin at the ground level. If any members have friends, family, etc. who would like to participate, have them contact us and reserve a spot.

Tues. Aug. 24

Warm Up:
Run 800m

3 RFT:

400m Run
30 KB Swings (53/35)
30 Air Squats

Mon. Aug. 23

New Warm Up (on the board, will take 5-10min)

"Fran"
21,15,9 of:
Thrusters (95/65)
Pull Ups

Sat. Aug. 21

Teams of 2:

Run 800m
Then Carry a barbell 800m (95/65), one person works at a time.
Every 200m perform 50 reps of:
Station 1: Deadlift
Station 2: Back Squat
Station 3: Thrusters
Station 4: SDHP
Then Run 800m

First team to finish together wins.

Fri. Aug. 20

20,15,10,5:

Push Press (95/65)
KB Swings (53/35)
________________________
From CrossFit Hollywood

We are Different

By Jonathan Heuer

We are a different breed. We get excited by things most people avoid. The idea of being laid out on our backs after a workout is appealing. We strive on performance, deal with the pain, and take pleasure in small victories. 5 more pounds, 2 seconds quicker, an inch higher: these are the milestones we live for. These are the reasons we come in day after day and do what we do. We love the suck.

We are also a little ridiculous. We try and explain to friends and family why our shins are always scraped open, why our hands are ripped, why we’re having trouble walking down stairs that day, and then immediately try to convince them why they should come and do it. We tend towards a cult-like mentality. (Get more than two of us together and try to have a conversation about something else. Won’t happen.) We get way more excited about food than is normal, and we take cheat meals very seriously. We wear ridiculous looking shoes, or sometimes no shoes at all. We cheer when someone gets their first hand-tear and then take a picture of it. We congratulate someone for puking during a workout, and none of this seems unusual to us.

Most of all we are a community. We suffer together and we succeed together. We cheer each other on. We help each other push past the pain and achieve things we never thought possible. Both inside and outside of the gym we are family. We come from all walks of life to find a common ground: Crossfit.

3…2…1… GO!

Thurs. Aug. 19

Deadlift
1-1-1-1-1-1-1

then

10 Min AMRAP:

20 Push Ups
20 Box Jumps

Wed. Aug. 18

Snatch Practice

then

“Jeremy”

21-15-9 of:

Overhead squats (Men 95 lbs, Women 65 lbs)

Burpees

Read This

Tues. Aug. 17

15 Min AMRAP:

One Kettlebell (35/26)

10 KB Swings
10 Windmills (each arm)
10 Goblet Squats
_________________________

OLIVE OIL!

Mon. Aug. 16

For time:

Run 800m
then
6 Rounds of:
10 Air Squats
10 Knees to Elbows
10 Toes to Bar

Sat. Aug. 14

"300"
25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24" box
50x Floor Wiper @ 135#
50x KB Clean and Press @ 35# (KB must touch floor between reps)
25x Pull-up

300 reps total

Fri. Aug. 13

10,9,8,7,6,5,4,3,2,1: Pull Ups
20,18,16,14,12,10,8,6,4,2: Overhead Squats & ABMAT

- Do 10 Pull Ups, 20 OHS with PVC, 20 ABMAT
- Continue until you finish with 1,2,&2

Thurs. Aug. 12

Power Cleans
3-3-3-3-3

then

"Grace"
30 Clean & Jerks for time.

Watch!

Wed. Aug. 11

5 RFT:

5 Deadlift (275/195)
10 Burpees
_________________________

How To: Proper Push Ups Technique

Tues. Aug 10

7 RFT:

10 Air Squats
10 Front Squats (95/65)
10 Lunges (each Leg)
10 Box Jumps
________________________

Peppers Stuffed Primally and Italianly

Mon. Aug. 9

"Nate"

20 Min AMRAP:

2 Muscle Ups (sub 3 pull ups and 3 ring dips for muscle ups, 6 each round)
4 Handstand Push Ups
8 KB Swings (70/53)


DEMO Here

Sat. Aug. 7

Teams of 2:

21 Air Squats
run 200m
18 KB Swings
run 200m
15 Burpees
run 200m
12 Push Ups
run 200m
9 DB Thrusters
run 200m

*complete as a team, must wait for both members to finish each run before you begin the next movement, only one set of db's and kb's per team.

Fri. Aug. 6

3 RFT:

30 KB Clean & Jerks (53/35)
30 KB Around the World (30 each direction)
30 KB SDHP
_________________________

It's All in the Approach

Thurs. Aug. 5

Press
3-3-3-3-3

then

10,9,8,7,6,5,4,3,2,1 of:

Push Press (95/65)
Ring Dips (scale with 2 for 1 jumping ring dips)
_________________________

8 Ways to Stay Motivated

Wed. Aug. 4

21,15,9 of:

KB Swings (53/35)
Knees To Elbows
Burpees
_________________________
Hangover Hacks You Can Hang Your Hat On

The hangover is an interesting beast. Like Bigfoot, Sasquatch, and any other huge, hirsute crypto-hominid, nearly every culture and every nation has an extensive literature (whether it’s entombed in writing or not) on the subject of hangovers. After all, alcohol is the universal intoxicant, and hangovers are the inevitable consequence of overindulgence.

Or are they?

Go Here!

Tues. Aug. 3

5 RFT:

20 Wall Ball (20/10)
20 Hand-release Push Ups
_________________________


Hooligan Horrorshow- Glen "The Angriest Motherf@$#%r Alive" MacCharles


Deep in the wilds of Canada there exists a man that's the most pure physical embodiment of hatred since Albert Johnson capped a bunch of mounties from his bunker in the frozen wastelands of the very same nation in which Glen MacCharles resides. Given that my training philosophy is open sourced, and I'm sure you people are all curious about what one another does or doesn't do in terms of training and diet, I thought I'd start posting some bios to facilitate mutual learning.


What have I learned from Glen? It is apparently possible to thrive on little more than hatred and milk. Additionally, this is the way to obtain the physique of a turn of the century strongman, which is essentially what Glen's rocking. Motherf@$&%r looks bizarrely like a modern day Edward Aston, if you mixed in a bit of the wacky redheaded guy from Braveheart and 13th Warrior for good measure.

This Guy Isn't Right... He Belongs With Us.

Mon. Aug. 2

15 Min AMRAP:

5 Pull Ups
10 One Arm Overhead DB Lunges (20/10)(Total)
15 ABMAT
20 Air Squats
_________________________
Primal Challenge:

Body Fat Testing begins tomorrow. Also, before and after pictures will be taken as well.