The workout for Friday, December 6, 2013
Gymnastic Strength Bias:
Squat Progression: 3-3-3-3-3
EMOM- 20 Minutes
Min 0-9:
1 Hang Snatch + 1 Snatch
Min 10-19:
1 Snatch
**For min 10-19, increase load ea. min if possible**
To check out other Oly action shots, check out
Hookgrip's website! He's a great photographer!
The workout for Thursday, December 5, 2013
Gymnastics Strength Bias:
Dips: 5-5-5
Unbroken: 12-9-6
5RFT:
250M Row
20 Burpee Box Jump-Overs 20"
Today Coach Steph leaves for Dallas to compete in the 2013 USAW American Open Championship! Coach Steph will be lifting on Saturday, December 7th at 8AM, our time. You can watch the live stream
here:
The workout for December 4, 2013
Gymnastic Strength Bias:
Hand Stands: 3-3-3-3-3
Death By:
Front Squat 135/95
**10 Minute Cut-Off**
REST 3 MIN.
Death By:
50M Sprint
Death By:
On minute 1, perform 1 repetition, on minute 2, perform 2 repetitions and so on, until you cannot complete the set number of repetitions within that minute. Score is fully completed rounds.
The workout for Monday, December 2, 2013
Gymnastics Strength Bias:
Push-Ups: 5-5-5
Unbroken: 12-9-6
Skill: TGU: 3-3-3 ea arm
EMOM- 7 MIN
5 KB Russian Twist 53/35
10 RKB Swings 53/35
A huge shout out to Hanan, Vanessa, Lou, Nikolai, Linh, Dave, Coach Tammy and Coach Joe in competing in the Toys for Tots competition on Sunday.
The workout for Saturday, November 22, 2013
Gymnastics Strength Bias:
Squats
5-5-5-5-5
In teams of 2:
EMOM - 13 Minutes
Partner A: On minutes 0, 2, 4, 6, 8, 10, 12**
Partner B: On minutes 1, 3, 5, 7, 9, 11, 13**
5 Back Squats 225/155
5 Pull-Ups
**On minutes 12 and 13, partners will perform 5 back squats followed by max-rep pull-ups for the remainder of the minute. Score is combined pull-ups of you and your partner for minutes 12 and 13.**
The workout for Friday, November 22, 2013
Gymnastics Strength Bias:
Dips
3-3-3
Unbroken:
7-5-3
Review Snatch
Isabel - **7 MINUTE CUT-OFF**
30 Snatches 135/95
**These may be power OR full**
The workout for Thursday, November 21, 2013
I want to take a moment to recognize one of our very special members, Chantel! Chantel has been with us since July, where she started her CrossFit journey. She has worked so hard and has come so far because she has put in the time. She attends class on a regular basis, 4 days per week, but also works hard outside of the gym. For the month of October, Chantel went without sugar and saw tremendous results. Chantel has given me permission to post her story and her before and after photos. Not only does Chantel look absolutely AMAZING! She has seen such huge progress at the gym. From her squats, to cleans, push-ups, pull-ups, and cleans! We are so proud of you, Chantel! Keep up the hard work and continue to be an inspiration to others!
July, 2013 November, 2013
Gymnastics Strength Bias:
Handstand Work
5-5-5-5-5
CHIPPER:
50 Double Unders
40 Sit-Ups
30 Burpees
20 DL 225/155 **Sumo DL allowed**
10 Wall Ball 20/14
**1 Rope Climb after each station**
The workout for Wednesday, November 20, 2013
Make sure you wish Tyler and Baby Gabe a very happy birthday today! Tyler turns 29 years OLD and Baby Gabe is 1 today!
Gymnastics Strength Bias:
Pull-Ups
3-3-3
Unbroken:
7-5-3
5 Rounds For Time:
6 Pull-Ups
12 KB Swings 53/35
15 Goblet Squats 53/35
**Competition Crew: C2B pull-ups and 62/44 KB**
The workout for Tuesday, November 19, 2013
Gymnastic Strength Bias:
Push-Ups
3-3-3
Unbroken Reps:
7-5-3
3 RFT
15 Hang Power Clean 115/75
30 Bar-Over Lateral Jumps
**12 Min Cut-Off**
Only 2 more weeks until coach Steph heads to Dallas to compete in the
2013 USAW American Open Championships!
The workout for Monday, November 18, 2013
Be sure you wish Monica a happy birthday when you see her today!
WOD:
Establish 1RM Thruster
then...
1000M Row for time
The workout for Thursday, November 14, 2013
Gymnastic Strength Bias:
Push-Ups
5-5-5
Unbroken:
12-9-6
3 Rounds:
2 Minutes Max Man Makers 25/20
1 Minute Max Double Unders
2 Minutes Rest
**Score is total Reps**
What the heck is a Man Maker?
The workout for Tuesday, November 12, 2013
Gymnastic Strength Bias:
Handstands
3-3-3-3-3
In teams of 2 or 3...
4 RFT
500M Row Relay
**Score is avg. 500M row for team**
Finisher:
Choose an exercise from the unbroken board and see how far you can go!
The workout for Monday, November 11, 2013
Did you know that we have a couple of Veterans at our gym? We will be open regular hours, so come on in for a fun WOD today as we celebrate the men and women who have and continue to fight for our freedom!
Gymnastics Strength Bias:
Dips: 5-5-5
Unbroken: 12-9-6
“Jeremy”
21-15-9
OHS 95/65
Burpees
The workout for Monday, November 4, 2013
First and foremost, be sure you wish Ada a very happy birthday! Ada has been with us since the beginning. She has made huge progress and we couldn't be more proud of her! We hope you have a terrific day!
Just a reminder about our Nutrition Challenge, designed to get you ready for the Whole Life Challenge in January. We understand that this challenge goes through Thanksgiving, so yes, everyone is allowed Thanksgiving off to indulge in some delicious food, just don't make a weekend out of it. If you have any questions, refer to the
Nutrition Challenge Event Page. If your question isn't answered there, feel free to ask one of your coaches.
Barbell Complex:
5 Rounds For Time
1 Power Clean
1 Hang Power Clean
1 Squat Clean
3 Jerks
**Increase weight each round**
Then... 500M Row
Score: total load + 500M row
The workout for Friday, November 1, 2013
Don't forget about our Open House tomorrow from 9-2. Tons of FREE activities for the whole family to enjoy! There will be raffles, FREE exhibition fights, body fat testing, chair massages, food trucks and much, much more!
Gymnastics Strength Bias:
Pull-Ups
3-3-3
Unbroken:
7-5-3
**This is week 4 of our Gymnastics Strength Bias. If you have been here for the past 3 weeks, it is time to move on to the next progression!**
For Time:
20-40-60-40-20
Double Unders
**10 Burpees after each set of Double Unders**
The workout for Thursday, October 31, 2013
Feel free to come WOD in your best costume!!! You might even find your coaches dressing up today! You won't want to miss this! Prize for the best costume!!! Coach Steph will donate 1 mini cheesecake to the best dressed on Halloween! Coaches will take pictures and we will vote on the best costume!
AMRAP- 31 Minutes
10 Wall Ball
10 Med Ball Sit-Ups
10 Med Ball Cleans
400M Med Ball Run
**Use 20/14# Med Ball for all movements**
The workout for Wednesday, October 30, 2013
Review Snatch - 15 Minutes to work up to 75% of your 1RM
EMOM- 7 Mins
2 Snatches @ 75% 1RM
Max Box Jumps 24/20
**Score is total Box Jumps**
Coach Steph snatching 64kg at the 2013 USAW National Championships this past July!
The workout for Tuesday, October 29, 2013
This Sunday, November 3rd is Daylight Savings! Don't forget to set your clocks back one hour!
Gymnastics Strength Bias:
Handstands
5-5-5-5-5
Deadlift:
5-5-5 @ 75%
5 Rounds For Time:
Max Reps Bench Press 135/95 OR 75% BW
500M Row
The workout for Monday, October 28, 2013
Gymnastics Strength Bias:
Dips
3-3-3
Unbroken Reps:
7-5-3
Review Push Press
3 Rounds For Time:
7 Push Press 155/108
200M Run
Don't forget about our upcoming Open House and our 1 Year Anniversary for our CrossFit program, this Saturday from 9-2! We will have plenty of activities going on that you won't want to miss out on, such as: Kick Boxing Classes,
Body Fat Testing, FREE Exhibition Fights, Food Trucks (
Paleo and
Filipino), Dr.Price and Brittney from
Head 2 Toe Chiropractic, Raffles,
FRAN Competition for FREE CrossFit, Children's Obstacle Course, and much, much more!
The workout for Thursday, October 24, 2013
Gymnastics Strength Bias:
Dips
5-5-5
Unbroken Reps:
12-9-6
12 MINUTE CUT-OFF:
1000 singles or 300 double unders
**Every time you break, 10 Wall Ball 20/14**
The workout for Tuesday, October 22, 2013
Gymnastics Strength Bias
Push-Ups
5-5-5
Unbroken Reps:
12-9-6
7 Rounds For Time:
3 Deadlifts 275/185
4 Pistols
5 Toes-to-Bar
Make sure you spend some time rolling out those hammies and glutes! They're going to be hurtin' after today's WOD!
The workout for Monday, October 21, 2013
Happy Birthday to Susan! It was actually on Sunday, but we wanted to make sure we recognize your special day! Be sure and wish her a very happy birthday when you see her in the gym.
Gymnastic Strength Bias:
Pull-Ups
5-5-5
Unbroken:
12-9-6
Chipper:
60 Air Squats
50 Burpees
40 Sit-Ups
30 Pull-Ups
20 Box Jumps 24/20
10 HSPU
The workout for Friday, October 18, 2013
Gymnastics Strength Bias
Dips:
5-5-5
Unbroken:
10-7-4
Front Squat:
3-3-3 @85% 1RM
TABATA LADDER:
KB Swings 53/35
10:50 - 10 seconds of work followed by 50 seconds of rest, etc...
20:40
30:30
40:20
50:10
1 MINUTE REST/TRANSITION
KB Goblet Squats 53/35
10:50 - 10 seconds of work followed by 50 seconds of rest, etc...
20:40
30:30
40:20
50:10
**Score is MAX reps**
Don't forget about our upcoming Grand re-Opening and Open House Event on Saturday, November 2nd. Also be sure to sign-up for your heat time for FRAN. We will be running 2 heats each hour, starting at 9AM. Spots are filling up fast. The sign-up sheet is located on the bulletin board in the CF area. Our last heat will be at 11:30. The top male and top female RX time will win 3 FREE months of CrossFit! RSVP HERE!
The workout for Thursday, October 17, 2013
Gymnastics Strength Bias:
Air Squat Progressions:
5-5-5
Review Hang Power Snatch
For Time:
100 Double Unders
75 MedBall Sit-Ups 20/14
50 Pull-Ups
25 Hang Power Snatch 95/65
**18 MINUTE CUT-OFF**
Don't forget about our upcoming 1 year anniversary party and open house. This is a perfect time to get your friends and family in here and show them why you love us! Each person you bring will get you an additional raffle ticket for your chance to win one or more of our several give-aways. We have everything from tuition, kettlebells, jump ropes, gift certificates and more! Also, make sure you sign-up for your heat time for FRAN. The top male and top female RX time will receive 3 FREE months of CrossFit. Anyone is eligible for this prize (with the exception of other CF affiliate owners).
The workout for Wednesday, October 16, 2013
Push-Up
3-3-3-3-3
Unbroken Reps:
10-7-4
In teams of 2:
1 Minute stations:
Partner A: Rope Climb
Partner B: Double Unders
Rest
Partner A: Tire Flip
Partner B: Sledge Hammer Strikes
Rest
Partner A: Back Squat
Partner B: Back Extensions
Rest
Partner A: Toes-to-Bar
Partner B: Butterly Sit-Ups
Rest
Switch positions and repeat.
**Each person will do the Partner "A" and Partner "B" tasks. Only count the repetitions for the Partner "A" tasks.**
Great job to the MKG crew that headed down to Seattle this past weekend to compete in a brutal 2 days of competition. Coach Chad, Nikolai, and Coach Joe finished 12th place overall, Coach Steph, Coach Tammy, and Vanessa finished with 28th place overall and a first place finish in the snatch contest. Lou and his team finished 26th overall and they too represented MKG! And Mike M. finished 8th overall in the individual men's scaled division. Thank you for everyone who came out to support us as well! Eric, Erica, David, Chelsea, Jamie, Mike, Hanan, Lemurn, Dave, Florence, Kelly, Hans, Tom, and Sunny. I hope I didn't forget anyone. Please know, we really appreciated all your support!
The workout for Tuesday, October 15, 2013
HAPPY BIRTHDAY AARON!!! Aaron was one of our very first members and we are so glad to have you apart of our family. Make sure you all wish him a very happy birthday and help him out with 27 Birthday Burpees!
Week 2 of our Gymnastics Strength Bias:
Pull-Ups
3-3-3-3-3
Unbroken reps:
10-7-4
then...
5 Rounds For Time:
200M Run
10 Box Jumps 30/24
The workout for Thursday, October 10, 2013
Dips
3-3-3
Unbroken Reps:
7-5-3
Then...
Review Sumo Deadlift and work-up to working weight for the workout.
Ascending, Descending, Alternating Ladder: 1-11 Dips and SDL:
1 Dip
11 Sumo Deadlifts 195/135
2 Dips
10 Sumo Deadlifts
etc...
11 Dips
1 Sumo Deadlift
The workout for Wednesday, October 9, 2013
Squat
5-5-5-5-5
Review Stationary Front Rack Lunge
12 Minute Cut-Off:
12-9-6
Stationary Front Rack Lunge 135/95
Strict Pull-Ups
Finisher:
60 seconds on, 60 seconds off.
Rowing intervals for max distance.
Repeat 3 times
The workout for Tuesday, October 8, 2013
Today is day 2 of our Gymnastics Strength Bias!
Push-Up
3-3-3
Unbroken Reps:
7-5-3 **1 minute rest between sets**
Review:
Double Kettlebell Clean
Double Kettlebell Goblet Squat
Double Kettlebell Push Press
Double Russian Kettlebell Swings
then...
WOD:
AMRAP - 12 Minutes
Partner A: 200M Run
Partner B: 1 Double KB Clean, 1 Double KB Goblet Squat, 1 Double KB Push Press, MAX Double Russian KB Swings
**Partners switch after each run. Score is total combined KB Swings between partners**
The workout for Monday, October 7, 2013
Pull-Ups
3-3-3
Unbroken Reps:
7-5-3
WOD:
4 Rounds
21 Double Unders
15 Knees-to-Elbows
9 Box Jumps 24/20
Call Now: (206) 367-0981
