Thursday, March 31, 2016

Friday, April 1, 2016

Strength:  Strict Press, 5x5 @ 75% of 1RM

WOD:  8 Minute AMRAP

            12 Pull Ups
            12 Strict Press (45% of 1RM)

Finisher:  5x5 Ring Dips


Congrats to Jen W. on her first strict pull up today! Jen had taken some time off from CrossFit and is very quickly picking up speed again. She is getting stronger and faster each week.  I can't wait to watch her continued progress. Keep it up, Jen!

Wednesday, March 30, 2016

Thursday, March 31, 2016

Strength:  Back Squat, 5x5 @ 75% of 1RM

WOD:  4 Rounds

            50 Meter Lunge Steps
            50 Meter Sprint
            50 AbMat SitUps

Finisher:  25 Strict Pull Ups


This badass really pushed herself tonight and moved up to a heavier kettle bell. She might have been apprehensive to try it but she was knocking them out with ease. Karen, it is time to start listening when your husband tells you that you are a strong woman! We all agree with him. Congrats!

Tuesday, March 29, 2016

Wednesday, March 30, 2016

Strength:  25 Ring Chin Ups

WOD:  23 Minute AMRAP

            30 DU's
            25 Kb's. AM (53/35)
            20 Wall Balls (20/14)
            15 Knees to Elbows

Finisher: None


I want to give a big shout out to Kay tonight. We all know she is a consistent and determined athlete but signing up for the WOD was way outside of her comfort zone. She choose not to let that stop her and gave it her all. Each Friday she showed up a ball of nerves and unsure of what she would be able to do. She surprised herself and impressed me more with each WOD! Kay, I am so proud of you for kicking your fears in the face. Much respect, lady!

Monday, March 28, 2016

Tuesday, March 29, 2016

Strength:  Death by Clean and Jerk (135/95)

WOD:  15-12-9-6-3

             Power Clean (135/95)
             200 Meter Run

Finisher:  50 Push Ups


Congratulations to all who participated in the Open. It was a challenging five weeks and the WODs tested all ranges of athleticism. I am so proud of everyone for rising to the occasion each week!

We owe a big thank you to Mike S. for taking pictures. It is great to be able to remember those moments through his images.

Sunday, March 27, 2016

Monday, March 28, 2016

Strength:  Overhead Squat, 5x3 increasing to heavy

WOD:  13 Minute AMRAP

            6 OHS (115/75)
            9 Push Press (115/75)
            12 Deadlift (115/75)

Finisher:  50 Superman or GHD


Congrats to Ary for killing 16.5! She tried to warn me that she may take an hour but the second the clock started she set out on a mission. She was calm and focused. There was clearly a plan in her head and she executed it beautifully. Ary, I am so happy I was able to witness this. You are a strong athlete, lady!

Friday, March 25, 2016

Saturday, March 26, 2016

Team WOD:  22 Minute AMRAP with a Partner

                     Partner 1:  Box Jump Up and Overs (24/20)
                     Partner 2:  4 Burpees
                                      8 KB's, Am (53/35)
                                     12 Wall Balls (20/14)

                     *while Partner 2 works. 1 does as many Box up and overs as possible, score is total box up and overs


As we close out the Open we owe a huge thank you to the birthday girl, C. Rebecca! For five weeks she has created an atmosphere that has allowed all of us to shine. She has answered every question, helped us overcome our moments of self doubt, cheered the loudest at our successes and kicked us in the butt when needed. This woman has lived at the box in order to make sure every single athlete had everything they needed to perform at their best. As a leader and coach Rebecca put aside her personal aspirations to make sure we all meet ours. She put all of us first and I could not be more in awe of her dedication to help others succeed. This is not a trait of hers that only shows itself during the Open. Day in and day out she sets the best example of true leadership. Our incredible community is what it is because she has showed us what it means to truly care about some one else's journey. Rebecca, I thank you from the bottom of my heart for creating a place that welcomes everyone, that allows us to do what we thought impossible, to become the best versions of ourselves! Happy Birthday!

Thursday, March 24, 2016

Friday, March 25, 2016

WOD:  16.5

             RX

            21-18-15-12-9-6-3

            Thrusters (95/65)
            Bar Facing Burpees

            Scaled

            21-18-15-12-9-6-3

            Thrusters (65/45)
            Bar Facing Burpees


I am already hearing a lot of displeasure about this wod and I can't say that I am all that surprised. Thrusters and burpees aren't exactly the most fun movements. They stink on their own but combined can take the best athlete to a dark place. However that is the point. It is in that dark place that we learn what we are made of. We learn to stop listening to our fears and just move. For the past four weeks we've learned to conquer skills and weights that we thought were maybe outside of our reach. This week is about conquering our minds.

I've done this WOD twice and lived to tell the tale. The first time was in 2014 the year I was too scared to do the open. I showed up to the 5:30am class and C. Rebecca gave us all sorts of scaling options. Lighter weight, partner wod, fewer reps or even a time cap. Everyone decided to do it as a partner wod. Shockingly I chose to do the entire thing on my own at a lighter weight. If you knew me back then this was completely out of character. I never picked the harder wod. Everyone finished (and left) when I was maybe in the set of 15. As defeated, slow and out of shape as I felt I kept moving. C. Rebecca cheered me on for the entire 30 some minutes that it took. She urged me to finish what I set out to do. That day when I went home, as tired and miserable as I was, I finally felt like an athlete. It showed me that I was capable of so much more than I had previously thought.

I redid this WOD last year at RX. It was still rough and the movements still sucked but this time I had a little more faith in myself. I had faith in my mental and physical strength. As you all tackle this one this week I want you to welcome that dark place. In fact I want you to actively seek it out. Have faith in your abilities, in your training and in your community.

Go get it, guys!

Wednesday, March 23, 2016

Thursday, March 24, 2016

Open Gym


Open gym is a great opportunity to come in and work on skills. This years Open has shown us all something we need to work on. The coaches will be available to help make a plan and get things checked off your goal list. Congrats Kevin on your first bar muscle ups!




Tuesday, March 22, 2016

Wednesday, March 23, 2016

Skill/Strength:  Row 100 Meters (all out effort)
                       Row 250 Meters (all out effort)

WOD:  12 Minute AMRAP

            10 Burpees
            25 Double Unders

Finisher:  100 AbMat Sit Ups


Mark has been making some serious strides lately. He signed up for the Open and has been pushing himself to the max. Whether the WOD is done RX or scaled he always gives 100%! He is an encouraging voice at 5am and motivates his fellow athletes. Even I can admit running that early in the morning can be less than fun but he really sets the pace. Keep up the great work, Mark!

Monday, March 21, 2016

Tuesday, March 22, 2016

Strength:  Back Squat, 5x5 @ 65% 1RM

WOD:  3 Rounds

            400 Meter Run
            12 Front Squats (95/65)
            21 Box Jumps (24/20)

Finisher:  50 Superman or GHD Extensions


We are just days away from the announcement of the final wod! It is hard to believe but it is almost over. Will we get lucky enough to have a year without thrusters??

Sunday, March 20, 2016

Monday, March 21, 2016

Strength:  Push Jerk, work up to a heavy single

WOD:  2 Rounds

            100 Double Unders
            50 Shoulder to Overhead (95/65)
            25 Toes to Bar

Finisher:  Shoulder Mobility


Tomorrow is the last chance to tackle 16.4! Talk to your team leads to make sure a counter is available.

Happy Birthday, Pat! I hope you enjoyed your weekend full of celebrations.

Friday, March 18, 2016

Saturday, March 19, 2016

Team WOD:  20 Rounds with a Partner

                      3 Hang Power Cleans (135/95)
                      6 Front Rack Lunge Steps (135/95)
                      9 Wall Balls (20/14)

                      *10 rounds for each partner. Alternate full rounds


Congrats to Thomas W. who once again impressed everyone during Friday Night Lights. Each week this man shows up with a plan and executes it. Whether it is skills or strength he always rises to the challenge. His heart and determination is evident to all of us. Great Job, Thomas!

Thursday, March 17, 2016

Friday, March 18, 2016

WOD:  16.4

            RX

            55 Deadlift (225/155)
            55 Wall Balls (20/14) (10ft/9ft)
            55 Calorie Row
            55 Handstand Push Ups

            *13 Minute Time Cap

   
             Scaled

             55 Deadlift (135/95)
             55 Wall Balls (20/10) (9ft/9ft)
             55 Calorie Row
             55 Hand Release Push Ups


This one looks to be awesome and hard! The heats will be up in Zen later tonight. Please talk to your team leads if you have any questions.

Wednesday, March 16, 2016

Thursday, March 17, 2016

Open Gym




This lady has been doing great in the Open. Each week she has surprised herself with what she has been able to accomplish. Congrats, Jenny! Keep it up.

We will be having a watch party Thursday at 7pm. Come in and see what 16.4 is going to be.

Tuesday, March 15, 2016

Wednesday, March 16, 2016

Strength:  Front Squat, 5x3 @ 80% 1RM

WOD:  4 Rounds

            400 Meter Run
            50 Air Squats

Finisher:  50 Superman or GHD Extensions


Congrats to everyone who tackled today's slightly unconventional WOD. Be sure to keep track of this one as I am sure it will show itself again. I loved seeing the spotters help encourage their partners. Great job!

Monday, March 14, 2016

Tuesday, March 15, 2016

Strength/WOD:  100 Reps For Time

                          Bench Press, (60% of body weight)

                          *10 minute time cap

Finisher:  25 Ring Dips

I want to give a special shout out Lisa W. tonight. She did 16.3 Friday morning and was unable to get a bar muscle up. She came back in Saturday and focused on learning the movement. She got a couple and made the call to wait until Monday to redo it. She absolutely killed it and improved her score by 40 reps. Her muscle ups looked like an old habit. I was completely blown away. It is no secret that Lisa is a great athlete but her determination never ceases to amaze me. Congrats, Lisa!

Sunday, March 13, 2016

Monday, March 14, 2016

Strength:  Cluster (push jerk allowed), work up to a heavy single

WOD:  21-15-9

            Power Clean (115/75)
            Thruster (115/75)

Finisher:  Shoulder Mobility


I am sure this is how everyone felt after getting their first muscle up! If you got your first one be sure to keep working on them. If this movement just jumped to the top of your goal list, talk to your coaches and make a plan.

On behalf of everyone I would like to thank C. Craig and C. Rebecca for providing such a great party Friday night. We appreciate everything you both do for all of us. This community is nothing without your leadership. Thank You!

Friday, March 11, 2016

Saturday, March 12, 2016

Team WOD:  2 Rounds with a Partner

                      30 Clean and Jerks (135/95)
                      40 Burpee over Barbell
                      50 T2B

                      *split reps however you want


We had some incredible first bar muscle ups today. Congrats to Joe C., Alex, Thomas W., Lexy, Noah, Corey, C. Craig, Tim, Aaron and Mike S on hitting this big milestone. You all showed fierce determination and we are all so proud of your success.

I generally try and shy away from talking about coaches on here but it is impossible not to talk about C. Craig tonight. As the night kicked off he was pretty certain that he would not be getting to the top of that bar. He had practiced a bit earlier and then spent his time counting and cheering for others. His own performance was put on the back burner. When his heat rolled around (the final one of the night) and the clock started he approached it as a man with a plan. He showed patience and confidence. When he popped out that first one the screams were as loud as possible. The entire community was behind the man who quietly supports and encourages us all. His pure joy in that moment will never be forgotten.

Craig, this moment could not have been more perfect. I am so happy that we all got to experience this with you. That we were able to return the support that you give us. Congrats!

Thursday, March 10, 2016

Friday, March 11, 2016

WOD:  Open WOD 16.3

            RX

            7 Minute AMRAP

           10 Power Snatch (75/55)
           3 Bar Muscle Ups


           Scaled

           7 Minute AMRAP

          10 Power Snatch (45/35)
          5 Jumping  C2B Pull Ups


This year the open is adding a another new movement! A few of you are crazy excited for this one. The heats will be up in Zen shortly. Tomorrow night will be packed. Please see C. Rebecca's post on the athlete's page about parking. See everyone tomorrow!

Wednesday, March 9, 2016

Thursday, March 10, 2016

Open Gym!


Congratulations to Brian and Janice! Everyone at CFSG is so happy that this great couple has tied the knot. Enjoy your vacation, guys! We can't wait to hear all about your special day.

Tuesday, March 8, 2016

Wednesday, March 9, 2016

Strength:  Deadlift, 2x5 % 75% of 1RM

WOD:  2000 Meter Row (all out effort)

Finisher: 3 Rounds (not for time)

             15 Leg Raises
             20 Russian Twists
             25 AbMat Sit Ups


Whether you like to run or not I think we can all agree it felt great to get outside again today. This WOD was long and both mentally and physically taxing. Great job to everyone who tackled this one!

Monday, March 7, 2016

Tuesday, March 8, 2016

WOD:  For Time

            800 Meter Run

            -then-

            10 Rounds
            10 Pull Ups
            10 Ring Dips

            -then-

            800 Meter Run

Finisher:  25 Push Ups


16.2 is in the books! There were quite a few first t2b and we saw 1RM getting rep'ed out. This really was a great WOD. Take your score and use it to make goals for the year. Get to work on those skills and when we redo this one (not anytime soon...) you'll be sure to have improved. Great job, everyone! Now on to 16.3....

Sunday, March 6, 2016

Monday, March 7, 2016

Strength:  Snatch Review, work up to a heavy single

WOD:  Open WOD 12.2

            10 Minute AMRAP
            Snatch Ladder

           30 Reps (75/45)
           30 Reps (135/75)
           30 Reps (165/100)
           AMRAP (210/120)

Finisher:  100 AbMat Situps


Tomorrow is the last chance to do 16.2! If you haven't done it yet or would like to redo it please talk to your team leads. They can make sure there is a judge available to count. Have a great week!

Friday, March 4, 2016

Saturday, March 5, 2016

Team WOD:  20 Minute Amrap with a Partner

                      9 Deadlifts (185/135)
                     12 Wall Balls (20/14)
                     15 AbMat Sit Ups

                     *Alternate movements between partners


Two weeks in a row this young lady has impressed the hell out of all of us. She was flying today and rep'ing heavy squat cleans. Nobody would've guessed she had been sick all week. Jenna, you have gotten so strong and your determination is awe inspiring. With your mindset and heart the sky is the limit. Congrats!

Thursday, March 3, 2016

Friday, March 4, 2016

WOD:  Open 16.2
 RX

            Beginning on a 4-minute clock, complete as many reps as possible of:
            25 toes-to-bars
            50 double-unders
            15 squat cleans, 135 / 85 lb.
           
            If completed before 4 minutes, add 4 minutes to the clock and proceed to:
            25 toes-to-bars
            50 double-unders
            13 squat cleans, 185 / 115 lb.
           
             If completed before 8 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             11 squat cleans, 225 / 145 lb.
         
             If completed before 12 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             9 squat cleans, 275 / 175 lb.
         
             If completed before 16 minutes, add 4 minutes to the clock and proceed to:
             25 toes-to-bars
             50 double-unders
             7 squat cleans, 315 / 205 lb.
         
Scaled
          Beginning on a 4-minute clock, complete as many reps as possible of:
          25 hanging knee raises
          50 single-unders
          15 squat cleans, 95 / 55 lb.
       
          If completed before 4 minutes, add 4 minutes to the clock and proceed to:
          25 hanging knee raises
          50 single-unders
          13 squat cleans, 115 / 75 lb.
         
          If completed before 8 minutes, add 4 minutes to the clock and proceed to:
          25 hanging knee raises
          50 single-unders
          11 squat cleans, 135 / 95 lb.
       
          If completed before 12 minutes, add 4 minutes to the clock and proceed to:
          25 hanging knee raises
          50 single-unders
          9 squat cleans, 155 / 115 lb.
     
          If completed before 16 minutes, add 4 minutes to the clock and proceed to:
          25 hanging knee raises
          50 single-unders
          7 squat cleans, 185 / 135 lb.      























16.2 has been announced and this week's WOD is fast and heavy! I know it may seem confusing but the coaches will be explaining everything. Please let your team leaders know if you wont be able to make Friday Night Lights. Judging by tonight's show tomorrow will be loud and a lot of fun. Congrats to C. Josiah, C. Josh, JD and C. Joe on a fantastic job tonight. You guys killed it!

Wednesday, March 2, 2016

Thursday, March 3, 2016

WOD:  OPEN GYM

Open gym will be held during normal class times. Come in and work on a GOAT, mobility or throw together a WOD. Coaches will be available to assist. We will be watching the 16.2 announcement at the box at 7pm. At 8pm C. Josiah and his friend will be going head to head!  Come and join us!


Tuesday, March 1, 2016

Wednesday, March 2, 2016

Skill:  Pistol Progressions

WOD:  7 Rounds

            5 Pull Ups
            10 Alternating Pistols
            15 AbMat Sit Ups

Finisher:  25 Chin Ups


Congrats to Tim on his first RX today! He didn't care about his time only about proving to himself that he could do it. Tim joined just a few months ago and is making big strides. He is conquering new skills quickly and really gaining strength. He is participating in the open and helping to push the other athletes at 5am. I see big things ahead for this guy. Keep it up, Tim!