Saturday 9/3

A) Hang Clean from blocks - 2 reps x 8 sets - every 2 min - builing load, WORKING on EXTENDING

B) Deadlift w/bands

10,10,10,10; rest 2 min - 

C) Jump lunges

Amrap in 1 min x 3; rest 2 min

D) Strict Press

@3111; 12,10,8; rest 1 min

E) Seated bj - HIGH

5,5,5,5; rest 2 min

Friday 9/2

A) Push press x 3 + Split jerk x 1

B) 24 Minute EMOM:
Min 1- 30 Sec AB HARD
Min 2- 23 Ball slams 30/20

Thursday 9/1

Class + Barbell club

Wednesday 8/31

45-60 minutes active recovery

Tuesday 8/30

Class + 30 Minutes skill work

Monday 8/28

A) Snatch grip Deadlift 3,3,3,3,3,3

B) 4 Sets NFT:
10 DB Russian stepups
3 Legless rope climbs
1 Minute plank

C) 8 Rds:
30 Sec row sprint
90 sec rest walk

Week of 8/29-9/23

Hey guys hopefully we are all feeling good. We are in the midst of a heavy accumulation phase. Keep up with your recovery efforts! Let's get back in here and get consistent again!!!

Saturday 8/27

A) Muscle up skill work 15 Minutes

-Hollow kips 

-Hip to rings 

-Ring pull through on the ground 

Just work wherever you feel weak!!!

                   "Fetty"

B) 20 Minute AMRAP w/ a partner : 

17 CTB pullups 

38 OH lunges w/ Barbell
400m Partner run

**One partner works at a time! Both of you run!

Friday 8/26

Class
+
C) 8 rds:
45s AB sprint
**2 Minute rest

Thursday 8/25

Class + Barbell Club

Wednesday 8/24

Class ONLY

Tuesday 8/23

Class
+
 C) Clean DL x 2 + Power clean x1+ Front squat  x1
(Build to max for day)

Monday 8/22

Class
+
C) 10 Minutes HS walking practice

D) 1 Mile run

Week of 8/22-8/27

Hey guys I'm going to try something different this week and have all of you in class every day. I will have extra work programed!

Friday 8/19

A) Class

+

B) 30 Clean and Jerk 125/95
**Keep these controlled but work on popping straight into Push jerk. We are working ourselves up to "Grace" @ RX

Thursday 8/18

AM Session
A) 8 Rds:
30sec AB sprint
60sec Walk rest

Rest 5 Minutes

8 Rds:
30sec AB sprint
60sec Walk rest

PM Session
A) Barbell Club

Wednesday 8/17

A) 45-60 Mins Aerobic work

Tuesday 8/16

A) Deadlift @4141 6-8 x 5; Rest 3-5 Minutes

B) 5 Rds FT:
25 HEAVY KB
25 WB 30/20
30 sec plank

C) 3 Rds NFT:
12 Hammer curl
12 Diamond push-ups
12 Wide grip pull-ups

Monday 8/15

A) Class
+
B) 200m SPRINT x 8
**Walk rest 400m between

Week of 8/15 to 8/20

Hey guys not to much to update on. Just make sure as we are upping our weightlifting you are getting adequate SLEEP and FOOD!!! There is nothing better for recovery!!

Saturday 8/13

A) 12 Minute EMOM:
min 1- 20-30 Dubs
min 2 - 15 Push-ups
min 3 - 10 DB step-ups 45/25

B) 4 Rds for time:
8 Thrusters
8 Burpee over bar
1 Minute FLR

C) 8 Minute AMRAP:
2 Man makers 45/25
4 Box jumps 30/20
6 Deadlift 245/185

Friday 8/12

A) Deadlift @ 4141; 5x5; Work to heavy set and then hit 4 more

B) Push press x2 + Push jerk x2 Build to max

C) Not for time :
30 C+ J 115/85

D) AB 12 minutes EASY

Thursday 8/11

AM Session
A) 8 Rds:
30sec AB sprint
60sec Walk rest

Rest 5 Minutes

8 Rds:
30sec AB sprint
60sec Walk rest

PM Session
A) Barbell Club

Wednesday 8/10

45-60 Min Aerobic work

Tuesday 8/9

A) Class

Monday 8/8

A) Front squat 3x5 @ 30X0; @ 10-15# heavier than last week

B) 3 Rounds NFT:
10 Strict HSPU
10 Strict CTB pull-ups

C) 5 Rounds NFT:
8-10 DB Bench press
8-10 DB RDL

D) 5 Rounds for time:
20 Pushups
20 Russian KB swings HEAVY

E) 3 Rounds NFT:
10-12 Bicep curl
10-12 Tricep Kickbacks

Week of 8/8-8/13

Hey guys, as I promised the next couple weeks will be HEAVY on weightlifting and Volume. That being said we will be in class less. Wed will now be active recovery and Thursday will be our double session. Try to get in early to do Anaerobic conditioning and then come to Oly class @ 6:30p. Make sure you guys are sleeping and eating properly or this will be a waste of your time!!!

Let's get after it !!!

Saturday 8/6

Comp class @ 10 is CANCELED go to either 8am or 9am

Week of 8/1-8/6

Okay guys I'd like you all to take somewhat of a deload week. Take class 3 days this week and chill out the other days. Maybe check the barbell club out. If you are going on vaca and will be using that time to deload take class all week and get after it! We will be hitting the weights hard these upcoming weeks!!!

Saturday 7/29

A) 12 Min EMOM:
HP Snatch x3

B) 15 Minute AMRAP:
8 HP Snatch @75% of MAX
50 Dubs
8 T2B

Friday 7/29

A) Class
then
B1) Bench press 10 x 4; Rest 30
B2) Bent row 10 x 4; Rest 2 minutes

Thursday 7/28

A) Deadlift x1  with Class but keep going until 45-1 hr
B) 2k TT rest 3 Minutes then 1 Mile run TT

Wednesday 7/27

A) 1 Hour row or AB EASY

Tuesday 7/26

A) Strict press x1 25-30 Minutes
B) Max pull-ups x3; Rest 3 minutes
C)  MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals

Monday 7/25

A) Back squat x1 with class but take 45-1 hr to MAX
*Rest 10 Minutes then
B) Max Reps BS @ 85% @3010 tempo 1 ATTEMPT
C) 5 Rds:
10 DB russian step-ups each side HEAVY
25 Russian KB swings HEAVY

Week of 7/25-7/30

Hey guys and gals,
This week we test! Eat good, sleep well, and get your recovery on!! Lots of heavy weights then after a De-load week we are going into a Strength/Explosiveness phase using % we find this week. Get ready!! I had one person approach me about skills last week. Thats kind of sad....step your game up guys...just aimlessly playing with skills is not going to get you there!!

- Coach Matt

Saturday 7/22

A) Deadlift x5 (25 Minutes to build)


B) "BOSTON" 
4 rounds for time: each round representing a year or his life.
7 DEADLIFTS (225/155)
22 KETTLEBELL SNATCHES (53/35)
9 SLURPEES (slamball burpees)

Friday 7/22

Class

Thursday 7/21

A) Power clean x1 + Front squat x3
*Build to heavy

B) Muscle snatch x1 + Power snatch x1 + OH squat x3
*Build to heavy

C) Every 3 minutes x 5
5 Burpees
5 OH squat 95/65
Max cal row with the remainder of time
* Rest 5 Minutes then repeat @ 115/75

Wednesday 7/20

A) 60 minute row

B) 30 minutes of skill work

Tuesday 7/19

A) Push press x2 Split jerk x1
*3 Sec pause at the top of each rep
**25 Minutes to build

B) For time:
100 Dubs
100 Ab-mat
100 DB push press 35/15
100 Dubs

C) 10 minute AB @ EASY pace

Monday 7/18

A1) Deadlift @ 3010 1×5 @ 85-90%; Rest 2 minutes 

A2) DB RDL @ 3131 8×5; Rest 3 minutes

B1) Incline Bench press 6-8 x 4; Rest 30 sec 

B2) Pendlay row 10-15 x 4; Rest 30 sec 

B3) HSPU 8-10 x 4; Rest 2 Minutes 

C) 2K row x 3 @ 75% of last 2K; Rest 3 Minutes between 

  

Week of 7/18-7/23

Hey guys so I feel like you guys all need some direction for your skill development!! Come see me this week and we can put a plan together to get you guys going in the right direction. Also as you may know we are going to be having coach Jon Walka on the team starting in August. That being said I am going to start making our active recovery on Wed. so that we can make it to his class on Thurs @6:30 and get some solid work on our olympic lifts. Don't worry if you can't make it I'll get the programming up so you can do it on your own time. But it would be best to try to make it Coach Walka is the man!

Saturday 7/16

4 person Team, one person working at a time. AMRAP 45 minutes

100 Burpees

100 Box Jumps (24″)(20″)

100 Cal Row

100 DB Snatch (45)(25)

100 Squats

100 Hang Cleans (135)(95)

Friday 7/15

Class A + B
**Rest 8 Minutes then perform B again. Shoot for same time or better. Keep that in mind on your first round and pace accordingly!!!

Thursday 7/14

Class or 60-90 Minute walk with weighted vest

Wednesday 7/13

Class A + B + C

** Sub 5 Muscle ups for pull ups or 4 CTB + 4 Dips if you don"t have muscle ups yet

Tuesday 7/12

A) Clean DL x2 + HP clean x1 + Power clean x1
*20 Minutes to build

B) 20 minute AMRAP:
2 Cleans @75% of todays complex
4 HSPU
6 Pistols
8 T2B

C) 20 Minute AB @ easy pace

Monday 7/11

Class A + B

+

C) 500m row x 12
*rest 90 sec
**rest 5 minutes after rd 6

Week of 7/11-7/16

Hey all hope you had a great weekend! Lets get after it this week! Got some good stuff planned. I'd like to see us all getting some more skill work in. Look to previous weeks for drills!! We need to get these down. Keep working!!!

Saturday 7/9

A) Teams of 2:
4k Row (switching every 500m)
800m run @ easy pace with partner
6 Rds total:
10 Cals AB
25 Wall Balls 20/14
10 T2B
*Switch every rd
800m run @ easy pace with partner
4k Row (switching every 500m)

Friday 7/8

Class A + B

then

C) 10 rds:
30 sec sprint
1 minute recovery walk
*after rd 5 take a 5 minute recovery walk

Thursday active recovery 7/7

A) Class + light skill work

Wednesday 7/6

Class A + B + C

then

C) 500m row x6 @ 75-85% effort
*2 Minute rest between efforts

D)30 TGU HEAVY (for quality)

Tuesday 7/5

Class A + B
then

C) 2 mile run for time

D)12 Minute EMOM:
2-3 HSPU negatives
+
3-5 Kipping HSPU
*30-35 seconds worth of work

Week of 7/5-7/9

Hope you all had a great 4th !!! Now its time to get back on it !! Make sure we get some quality food prepped for the week and get out of holiday eating mode. Just wanted to make sure my ladies are still throwing some extra bodybuilding work in the mix. Everyone feel free to work on skills !!! Remember just keep it light and focus on building skill instead of turning it into a WOD!!
ex. 3 Rds:
DB bench press @ lightweight until failure
DB bicep curl @ lightweight until failure
Banded lat pulldown w/ red band

You are going to be in class everyday for the remainder of the week with additional work added. If possible split into 2 sessions

Saturday 7/2

A)14 Minute EMOM:
Strict press x1 + PP x1 + SJ x1

B) Split the class in 2 Teams:
40 Min AMRAP:
15 Cal SkiErg
15 STO 95/65
Front rack farmer carry 54/35 (length of gym x2)
15 WB 20/14

Friday 6/30

A + B from class

C) MU Skill work 15-20 Minutes
1)https://www.youtube.com/watch?v=uFC2byGEEYg
2)https://www.youtube.com/watch?v=IWevfH8QL3w

Thursday 6/29

A) 90 minute hike with weighted vest

Wednesday 6/28

A +  B from class

C) 8k row @ easy pace

Tuesday 6/27

A1)Deadlift 5x5 TNG @ Heavy weight (same weight all the way through); Rest 30 sec
A2)FW 50m x5 HEAVY; Rest 30 sec
A3)Broad jump 5x5; Rest 2 min

B1)Push jerk 5x5 TNG @ Heavy weight (same weight all the way through); Rest 30 sec
B2)TGU 2ea x5; Rest 30 sec
B3)Strict CTB @3010; 5x5; Rest 2 min

C)30-20-10
Cal row
WB 30/20

Monday 6/26

A + B from Class

C)For quality:
1 mile run
15 Strict HSPU
1 mile run
15 Strict HSPU

Week of 6/27-7/2

Hey guys keep up the good work ya'll are looking sharper than ever !!!
Here are your 2 a day add ons:

A) 5k row

B) 100 cal AB @ 75%

C) 2 Mile run

Add these in as you can!! Lets keep building that engine. Strength is no good in CrossFit if you don't have the lungs to back it up!! Strength without lungs is like a bird with no wings!! Remember that
-Coach Matt

Saturday 6/25

A) Kipping skill work
5 Minute EMOM:
10-15 Kip w/ towel

5 Minute EMOM:
5-10 Kipping CTB w/ towel

5 Minute EMOM:
5-10 Straight leg T2B

B) 6 Minute AMRAP:
10 CTB
10 Ball slams 30/20

*Rest 5 minutes

8 Minute AMRAP:
10 Snatch 95/65
10 T2B
10 BJ 30/24

C) Teams of 3 for time:
300 Cal AB switching every 10 cals

Friday 6/24

A) Class A + B

B) 10 Rds:
30 sec AB @ MAX effort
30 sec Rest walk
* After 5 rds rest for 5 minutes

Thursday 6/23

A) 3 Rounds:
10 Minute Row
5 Minute Walk

Wednesday 6/22

A) Class A + B

B) 500m Row @ 75% effort x 4
*Rest 2 minutes between sets .... Aim for consistent pace here

Tuesday 6/21

A1) Strict press @3030 8 x 4; rest 30 sec
A2) Reverse grip DB curl 10 x 4; rest 30 sec
A3) Banded tricep pulldown (Light band) 20 x 4; Rest 90 sec

B1) Bench press @3030 8 x 4; rest 30 sec
B2) Chin-up @3030 10 x 4; rest 30 sec
B3) Diamond push-up 20 x 4; rest 90 sec

C) Run 2 miles for time

Monday 6/20

A) Class A1,A2,A3

B) Filthy 50 For Greg's 50th (30 minute time cap)
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Week of 6/20-6/25

Hey guys so I'm going to put up some Quick skill sessions I'd like you to start adding into your second sessions throughout the week. Here are 3 good ones for you to do:

A) 5k + MU drills  https://www.youtube.com/watch?v=IWevfH8QL3w

B) 45 min AB * every 5 minutes stop and do 5 strict HSPU

C) 3 Rds. + 60 Minute row
5 Chin ups
5 TGU ea
5 false grip ring rows

Saturday 6/18

A) HP Clean x1 +  HS Clean x1 +  SC x1 + Power Jerk x1
12 Minutes to build

B) HP Snatch x1 + HS Snatch  x1 + SS x2
12 Minutes to build

C) 8 Minute AMRAP:
5 Thrusters 75/55
5 Burpees to a 45

D) 3 Rds:
MAX effort 10 Cal on Ski erg
*Rest 2 Min

Friday 6/17

A) See Class programming

Thursday 6/16 (ACTIVE RECOVERY)

We are doing Diane tomorrow and I would like you guys to all crush the shit out of that WOD so take it EASY today!!!!

45-60 Minutes EASY Swim,AB,or Row

Wednesday 6/15

A) 800m Jog x2
*Rest as needed

B) 400m Run AFAP

C) 20-20-10
-WB 30/20
-AB
-Burpee box jumps 30/24
-30 Second side plank each side

D) 5 Rounds:
3 minute AB
3 minute rest

E) CYO Body building split
A1) Max reps x3; rest 20sec
A2) Max reps x3; rest 20sec
A3) Max reps x3; rest 2 minutes

Tuesday 6/14

A) Class strength/Metcon

B) 10 minutes HS Walking practice

C) 10 Minute MU skill work WATCH THIS !!!!!

Monday 6/13

A)4 Rounds:
20 OH lunge @ 95/65
1 Minute FLR
8 OH squat @ 0101
 *Rest 3 minutes between rds.

B)5 Rds:
30sec Prisoner jumping squats
*30sec rest between rds

C) 2K row x2 Rest 4 minutes between k

Week of 6/13-6/18

Hey guys, hope you are all feeling good!! Also we should hopefully be starting to implement some of our recovery protocols I had mentioned last week along with eating a good balanced diet! If you missed it here it is again. Remember to start hitting your 2 a days if you have time to. Here it is again if you missed it!

SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer


OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB

Session 2- 5k Row