Community. Coaching. Caring. Since 2009.
Pt. 1: Alt EMOM 18 mins: Row Cal, Burpees, and Power CleansEvery 1 min for 18 mins, alternating between:
15/12 Row Calories
10 Burpees
6 Power Cleans (135/95)
1 Power Clean & Jerk, pick load
Every 1 min for 6 mins.
Shoulder Press 3-3-MEShoulder Press 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tabata Row Calorie
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.
* Note: Tabata score is the lowest reps performed in any of the intervals.
Photo by @snoridgecrossfit
Box Squat 4-4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Double Unders, Kettlebell Swings and Box Jumps4 rounds, 1 min per station, of:
Double Under
Kettlebell Swing (53/35)
Box Jump (24″/20″)
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Team WOD: Team Frankenchipper 2.0For time:
Partner Run 800m
60 Kettlebell Swings (53#/35#)
42 Thrusters (75#/55#)
42 Pull-ups
100 Push-ups
100 Air Squats
60 Box Jumps (24″/20″)
60 Partner Alternating Wall Balls (20#/14#)
Solo WOD: Frankenchipper 2.0For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
Photos by @tankrtom
Great turnout for both the Frankenchipper (32 people) and the Halloween Party (54 people)! The return of the annual Halloween party was at the gym for our first time ever after the previous 10 parties were at our house. Next year we are looking forward to seeing more of the awesome solo and group costumes.
Shoulder Press 5-5-ME
Use the same weight for each set.
Rest as needed between sets.
AMRAP 20 mins: Shuttle Runs, Walking Lunges, and Handstand WalksComplete as many rounds as possible in 20 mins of:
16 Shuttle Runs, 25 ft
Walking Lunge, 100 ft
Handstand Walk, 25 ft
Photo by @snoridgecrossfit
Overhead Squat 6-5-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
1-2-3-4-5-6-7-8-9-10: Bar Muscle-ups, HSPU, and OH Squats1-2-3-4-5-6-7-8-9-10 reps, for time of:
Bar Muscle-up
Handstand Push-up
Overhead Squat (115/75)
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Bench Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Fight Gone Bad3 rounds, 1 min per station, for max reps of:
Wall Ball (20/14)
Sumo Deadlift High-pull (75/55)
Box Jump (20″)
Push Press (75/55)
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Box Squat 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 12 mins: Power Cleans, Back Squats and Sit-upsComplete as many rounds as possible in 12 mins of:
5 Power Cleans (135/95)
10 Back Squats (135/95)
15 AbMat Sit-ups
Photo by @snoridgecrossfit
Events:
10/28 Saturday class: Frankenchipper 2.0
10/28 Saturday night: Halloween Potluck at the gym!
Log your best Hang Squat Clean 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Team WOD Pt. 2: FT: Partner Run then 40-30-20-10 of Dumbbell Hang Squat Cleans, Dumbbell Push Press then Partner RunFor time:
Partner Run 400m
— then —
40 Dumbbell Hang Squat Cleans, pick load
40 Dumbbell Push Press, pick load
30 Dumbbell Hang Squat Cleans, pick load
30 Dumbbell Push Press, pick load
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
10 Dumbbell Hang Squat Cleans, pick load
10 Dumbbell Push Press, pick load
— then —
Partner Run 400m
For time:
Run 400m
— then —
20 Dumbbell Hang Squat Cleans, pick load
20 Dumbbell Push Press, pick load
15 Dumbbell Hang Squat Cleans
15 Dumbbell Push Press
10 Dumbbell Hang Squat Cleans
10 Dumbbell Push Press
5 Dumbbell Hang Squat Cleans
5 Dumbbell Push Press
— then —
Run 400m
Photo by @snoridgecrossfit
We’ve had to make slight increases to our monthly rates to adjust to the rising costs and inflation across all aspects of the business. We continue to try to minimize the impacts to you as members as this is only our third rate increase in our 14 year history.
Updated Pricing: monthly rates are here
