Community. Coaching. Caring. Since 2009.
Alt EMOM 12 mins: Deadlifts and Knees To ElbowsEvery 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
6 Knees To Elbows
5 rounds for time of:
10 Deadlifts (225#/155#)
10 Lateral Burpee (Over Barbell)
Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box JumpsAs a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.
Photo by @robcwilson
Know anyone looking to start CrossFit? This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax) Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.
Weighted Strict Pull-up 3-3-3-3-3Weighted Strict Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Have a Happy and safe Thanksgiving!
The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide
Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.
Hang Power Clean & Jerk 1-1-1-1-1Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Complete as many rounds as possible in 20 mins of:
20/15 Row Calories
10 Dumbbell Power Cleans (50#/35#)
25 Air Squats
10 Dumbbell Shoulder-to-Overheads (50#/35#)
Photo by @robcwilson
SCHEDULE ALERT:
Thanksgiving week hours for this week are as follows:
Feeding the Frasers: Instagram’s Best Destination for CrossFit Foodies
Advanced RX Class:5 Back Squats, pick load
Every 2 mins for 10 mins.
12-9-6-9-12 reps, for time of:
Back Squat (135#/95# – from floor)
Lateral Burpees Over Bar
Bench Press (155#/95#)
Every 1 min for 12 mins, alternating between:
10 Assault Bike Calories
Handstand Walk, 10 ft
Photo by @robcwilson
The first Sanctional wraps tomorrow and the race is tight for who is going to earn the invite.
The Final Hunt for the First Sanctionals Invite
Team WOD: Chipper: Partner Runs, Back Squats, Lateral Burpees, and Pull-upsFor time:
Partner Run 400m
60 Back Squats (115#/75#)
40 Lateral Burpee Over Barbells
20 Pull-ups
40 Back Squats (135#/95#)
30 Lateral Burpee Over Barbells
20 Pull-ups
20 Back Squats (155#/105#)
20 Lateral Burpee Over Barbells
20 Pull-ups
Partner Run 400m
* As a team of 2 complete for time. One works, one rests.
Photo by @robcwilson
The Final Hunt for the First Sanctionals Invite
Athletes Struggle in Unbroken Rope Climb Debut
Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs. This is only our second dues adjustment in over 10 years of running our gym! During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase. Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!
Squat Clean 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Med Ball AnnieFor time:
50 Double Unders
50 AbMat Sit-ups
25 Medicine Ball Cleans (20#/14#)
40 Double Unders
40 AbMat Sit-ups
20 Medicine Ball Cleans
30 Double Unders
30 AbMat Sit-ups
15 Medicine Ball Cleans
20 Double Unders
20 AbMat Sit-ups
10 Medicine Ball Cleans
10 Double Unders
10 AbMat Sit-ups
5 Medicine Ball Cleans
Photo by @robcwilson
Things Are About to Get Filthy in Ireland
Coming Jan. 1, 2020 we are announcing a membership rate adjustment of approximately 3-4% to keep up with rising operating costs. This is only our second dues adjustment in over 10 years of running our gym! During that time our costs for everything from all utilities, mortgage, COA fees, website and MindBody costs, CC processing fees, water service rental, retail product costs, and most importantly all taxes (property, B&O, DOR and federal) have all risen dramatically. This is no different to what all of us incur every year. We have deliberately tried to avoid passing on these costs to our members for several years now but can no longer sustain this annual impact without an increase. Dues will adjust by $4 more per month as of January 1st billing periods for individual memberships and by $8 for couples memberships. Thanks for your understanding!
