Archive for February, 2015


Open Gym is 10 -12 noon today.

February 28, 2015

WOD for Friday 2-27-15

February 27, 2015

This workout has two stages. Both stages count equally.

Stage 1 is AMRAP in 9 minutes of

15 Toes to Bar (scale is Hanging Knee Raise)
10 Deadlifts 115/75 (scale 85/55)
5 Snatches 115/75 (scale is 85/55)

Immediately upon the conclusion of the 9 minute AMRAP, a new 6 minute clock is set during which the athlete will establish their 1 RM clean and jerk. This effort constitutes stage 2. Score is total load.

Follow the link for details and demonstartion.


WOD for Thursday 2-26-15. Some words on altering the programming.

February 26, 2015

I say this consistently in our sessions themselves but because I sometimes lose track of whom I’ve spoken to, I thought it’d be valid to put it in electronic print.

CrossFit is a “horizontal” more than “vertical” fitness system. The goal is to make you A- at everything related to human movement, acknowledging that if you ARE A- at everything, you’ll be A+ at nothing. A generalist, not a specialist. Some of you have found, are finding, will find that you want to concentrate on or focus on a narrower skill set, maybe even a single domain, perhaps for a while, perhaps forever, and as such, the workouts we program for the sessions in general may not be your fastest or most efficient path towards whatever goal YOU have decided to focus on. As such, you may want to deviate from the WOD’s we program in type or frequency. This is totally acceptable! So if you find yourself interested in running a marathon, or specializing in the Olympic lifts, or doing a sprint Triathon or seeing how much you can bench press if you specialize, these are ALL things we (CFCB) would encourage you to try and would hope to assist you with.

Open registrants- Up to 20 minutes (but not beyond) of Zone 1 (easy60%) aerobic activity. Any skill based technical work that wont fatigue you. Stretch and roll out.

Non Registrants- Strength Focus

a1)Bench Press 10-8-6-4-2 for load
a2)Sumo Deadlift 10-8-6-4-2 for load


b1)Supine row 4x max effort
b2)Strict Shoulder press 4x max effort M-50% bw, women 40% bw.


WOD for Wednesday 2-25-15

February 25, 2015

Interval Tuesday on a Wednesday.

In a 2 minute work interval: Men row 25 cals, Women 20. With any time remaining, open athletes- Max rep double unders. Everyone else, max rep heavyrope. Score is both elements.

Rest 4 minutes.

repeat for 5 cycles.


Schedule update: 6 and 7 intact/ Check FACEBOOK for further updates throughout the day

February 24, 2015

As of 5:15 am snow has started, with more projected throughout the day. I will update our FACEBOOK page as to any cancellations, but on mobile devices, acessing this page is less certain so please check there before coming to 845, 1 5 or 6pm.

No news =’s session intact. I will notify if there’s any cancellation.


Be advised of schedule changes. Thruster efforts today kicked the crap out of the top 3 board.

February 24, 2015

First, all day tomorrow (tuesday 2-24-15) please check here and/or facebook shortly before leaving for the gym. There may be weather related cancellations throughout the day. “Wintery Mix” is pretty ambiguous.

Great effort on the 100 thrusters for time. Our In House top 3 was largely rewritten. So long, Rebecca Slag, Rochella and Whitney. Hello, Kristen F, and Andrea, with Jade retaining number one and improving on it by a good amount. great effort to all!


WOD’s for M-T-W 2-23/24/25-15

February 23, 2015

Recall that this thursday in the late PM the first of 5 CrossFit Open workouts is released. Those of you who aren’t officially participating in the Open will perform the workout on Friday. Those of you who ARE will have the option of performing the workout Saturday or Monday.

Since it’s impossible to know the specific demands of the workout ahead of time, I’d advise everyone looking to maximize their score to reduce your intensity for the two days prior to your Open attempt.

That said, here’s a few last chances to rev the engine.

Monday: 100 (scale 65) thrusters for time 95/65. Rest 10 minutes. 50 Toes to bar (scale, hanging knee raise) for time.

Tuesday: AMRAP in 15 minutes. 20 Cleans, 20 Box Jumps, 20 Pullups

Wednesday- Interval Wednesday. 2 on 4 off x 5 intervals–Row for calories M-25/W-20 Max rep Double Unders (rxd/cfg Open) heavyrope.

Thursday- Open participants– Skills and mobility. Non participants– Strength Priority TBD.

Friday- Non Participants: OPEN WOD 15.1. Registered Open athletes, I’d suggest resting and/or recovery paced cardio and/or more skill and technical work.