11 May 2015

MONDAY 150511

Strict Pull-up Progression: 6,5,4,3,2

Skill Development: USAW Power Clean Progressions.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Clean from Power Position, 3 Repetition
Power Clean from Above Knee (2 Second Pause) 2 Repetitions
Power Clean from Floor, 1 Repetitions

Workout Of The Day (WOD)

Complete For Time:

15 Power Cleans
100 Double Unders or 200 Weighted Jumps
15 Power Cleans
100 Double Unders or 200 Weighted Jumps

Note: On the Skill Progression, recommended weight is between 35lb. and 95lb. for both men and women. Prescribed weight on the WOD is 135lb. for men and 95lb. for women. This workout is a slight variation of Saturday’s Advanced Class and the progressions are from the United States Association of Weightlifting.


Eric is Athlete Of The Week


Congratulations to Eric who was recognized as Athlete Of The Week! Eric started his CrossFit training nearly two-years ago in the Foundations Class with Coach Dorie and has never looked back. Eric has the energy, enthusiasm, motivation and drive of five Athletes combined! As an example, Eric was one of a very few number of people who completed both the Musha Shugya and Water Warrior Challenge the same weekend. Eric attends up to three classes (CrossFit, Yoga and Krav Maga) a day on a regular basis, and his technique in all three disciplines is remarkable. Eric has made one of the biggest transformation in his Krav Maga practice, and was observed on Wednesday’s class helping teach Handgun defense to a new Phase B student. In addition to Eric’s athleticism, he is also a very talented musician and songwriter. Eric has the heart of a champion and displays the character values of service, courage, faith and compassion both inside and outside the gym. Congratulations Eric!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

One Minute “On” followed by One Minute “Off” at the following stations:

Concept 2 Rower (Every Calorie Counts!)
Wall Ball (20lb. / 14lb. )
Box Jump
Kettlebell Sumo Deadlift High-Pull (53lb. / 35lb.)

Complete up to Two Rounds with 3:00 rest between rounds.

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions


As Many Rounds As Possible in 4:00 of,

150 Jump Ropes
30 Squats
20 Hand Release Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Russian Kettlebell Swings (35lb. / 25lb.) Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


Open Gym Summer Schedule Is Here!

During our summer season, Open Gym is now available Monday through Friday from 1:00 PM to 4:00 PM. Our weekend schedule remains the same all year round. Enjoy!


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