WOD / Events

20
Mar

Tuesday, March 21, 2017

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!

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Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7 to spread the news about our upcoming children’s book which we hope will help you share your love of fitness with your kids using CrossFit equipment characters that have come to life. We will have a few ebook and print samples of the book at our table, a sign-up for the print version, as well as some other artwork and merchandise to help you through the last week of the Open.
 

CartoonFit is on a mission to pass on the passion for fitness and a healthy lifestyle to our kids. We’re creating our first kids’ book that will be fun to read and great to learn about high-intensity, functional fitness inspired lessons. If you’re interested in CrossFit, a Paleo/Primal lifestyle, running, fitness or competition in general, this is the perfect story to share with your kids. Preview video.

Join Platey and Tina as they race against time to understand that fitness isn’t always about limiting yourself to one activity. It’s also important to enjoy time with friends, try new sports and games, and enjoy yourself. Can they defeat TicToc to improve on their first race time?

Other info:
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Deadlift
3 x 10 (ME)

Tabata Tuesday:
1) Russian Kettlebell Swings 32/24, Fx: 24/16
2) Abmat situps
3) Front Rack Lunges 32/24 Fx: 24/16
4) Plate Ground to Overhead 45/25, Fx: 25/15

*total reps

 

19
Mar

Monday, March 20, 2017

Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!  Top Five will be released Tuesday.

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Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7 to spread the news about our upcoming children’s book which we hope will help you share your love of fitness with your kids using CrossFit equipment characters that have come to life. We will have a few ebook and print samples of the book at our table, a sign-up for the print version, as well as some other artwork and merchandise to help you through the last week of the Open.
 
CartoonFit is on a mission to pass on the passion for fitness and a healthy lifestyle to our kids. We’re creating our first kids’ book that will be fun to read and great to learn about high-intensity, functional fitness inspired lessons. If you’re interested in CrossFit, a Paleo/Primal lifestyle, running, fitness or competition in general, this is the perfect story to share with your kids. Preview video.

Join Platey and Tina as they race against time to understand that fitness isn’t always about limiting yourself to one activity. It’s also important to enjoy time with friends, try new sports and games, and enjoy yourself. Can they defeat TicToc to improve on their first race time?

Other info:
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Strength for the week
Sunday: Overhead Squat
Monday: Push Jerks
Tuesday: Deadlifts
Wednesday: HSPU Technique and Partner WOD
Thursday: Snatch
Friday: Open WOD 17.5 and Showdown at 6:30 pm
Saturday: TBD

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EMOM 8:
3 Push Jerks (ME)

AMRAP 10:
70 double unders
10 Clusters 115/80, Fx: 10 Thrusters 95/65
7 Ring Muscle Ups Fx: 7 ring dips

17
Mar

Saturday, March 18, 2017

Hang Power Clean 5 x 2

(A @ 80%)

AMRAP 14:
200 m Run
10 Push Press 95/65, Fx: 75/55
20 Abmat Sit ups
30 Goblet Squats 24/16, Fx: 16/12

Finisher: Goat or Mobility work

16
Mar

Friday, March 17, 2017

CF Open WOD 17.4 is CF Open WOD 16.4…Told ya!

Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts, 225/155
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Scaled: (Ages 16-54) Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups

Masters 55+: Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb. Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

15
Mar

Thursday, March 16, 2017

Push Press:
5 x 5 (A)

EMOM 15 (moderate intensity metcon, feel free to bump it up if not competing in the Open):
Minute 1: Row Cals 18/15
Minute 2: Double Unders 40 Fx: 30
Minute 3: 3-6 Ring Muscle ups, Fx: Transitions

14
Mar

Wednesday, March 15, 2017

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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Snatch Complex:
1 Snatch Hi Pull + 2 Snatches
(Focus on contact at the hip and Leg drive)
16 to Find Heaviest complex

4 rounds:
8 Power Snatches 135/95, Fx:95/65
8 Thrusters 135/95, Fx:95/65

 

13
Mar

Tuesday, March 14, 2017

***Schedule Update: No 7:30pm Wod or 7:30 pm Open gym tonight, Tuesday, March 14. All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will not be responding to email, FB or text messages inquiring about class schedule and weather conditions. Thank you and please be safe.***

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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

===============================================

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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Back Squat:
3 x 5 (ME)

AMRAP 10:
10 Toes to Bar
15 alternating pistols FX: Goblet squats 24/16
30 Double Unders

 

 

12
Mar

Monday, March 13, 2017

Additional class times starting Monday, March 13th. Take advantage of the new schedule and please Reserve for ALL EVENING Classes.
4:30 Pm WODs Monday, Wednesday and Friday.
9:00 am Wods on Saturdays

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N0 morning classes Tuesday, March 14th.  All inclement weather updates will be posted to Facebook, WOD page, and Zen planner calendar will be updated a minimum of 2 hours before scheduled class. If nothing is updated, it means regular class schedule will be in effect. We will not be responding to email, FB or text messages inquiring about class schedule and weather conditions. Thank you and please be safe.

Image result for crossfit snow day meme

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Strength for the week
Monday: Muscle Up Technique
Tuesday: Back Squat
Wednesday: Snatch Complex
Thursday: Push Press
Friday: Open WOD 17.4
Saturday: Open TBD
Sunday: Overhead Squat

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Ring Muscle Up Technique and Progressions

5 Rounds For time:
5 Muscle Ups, Fx: C2B Pull Ups
7 Squat Cleans 155/105, Fx:115/80
9 Handstand Push ups Fx: Hand release Push ups
11 Deadlifts 155/105 Fx:115/80