Wednesday

Everyone's favorite day! Cardio day. Let's try to set an all time record for attendance tomorrow! I'm talking about an attendance PR! For the most amount of members not the least! Haha

see you all tomorrow  

Coach louis  

 

 

Strength:

ring support holds

3x10-20 seconds

 

Kipping swing

3x8

 

Conditioning: Emom 15

10-15 cal row

Louis Papas
Tuesday

 

Awesome way to start the week everyone!

Congrats to our Barbell Club members today. We had 6 new PR's and several pr ties tonight in out max out Snatch session! I couldn't be more proud of all of them! Wednesday they will max out their Clean and Jerk and I know they are going absolutely crush it. 6:30pm if anyone wants to cheer them on!! 

see you all tomorrow  

Coach Louis  

 

Strength:

Snatch grip push press

3x5 moderate to heavy

 

Seated alternating DB press

3x12

Conditioning: 3 rounds

10 clean and jerk 155/105

10 burpee box jumps

10 t2b

 

Lean and Mean: 5 rounds

10 push press

10 burpees

15 v ups

Louis Papas
Monday Funday

Okay everyone. I hope your weekend was fantastic. Tomorrow we will have a new coach joining us. Chandler will be coming on board in the mornings and the evening. She will be swapping out with Parker throughout the week. When you meet her make sure you make her feel welcome. We're excited to add her to the team 

Coach Louis

 

Strength: E2mom 10

Every 2 min

2 power cleans + 1 squat clean


Front Squats: 3x5 ahap


Conditioning: 4 rounds

500m row

rest 1:1

 

 

Louis Papas
Saturday!

It's the weekend! Today is an awesome work out! Come ready to work. Make sure to wish Bobby safe travels in Mexico! Wish I could be there to throw down with you guys today. 

- Parker Williams  

Saturday

Open gym 9-12

Partner workout

25 min amrap

300m row

5 hang cleans 135/95

5 front squats

10 hspu

Parker Williams
Friday

It's Friday! Time to end the week right. Find a partner and come ready to push each other.  

 

Friday

Strength: EMOM 8

2 power snatch + 1 OH squat


Conditioning: Partner workout

5 rounds (each)

25 ft broad jump

15 wall balls

5 wall climbs

Parker Williams
Thursday

I hope everyone survived yesterday! What an awesome time to test your endurance. Come ready to lift heavy today! 

 

Thursday

Strength: Deadlift

4x4 @90% 3rm w/ 3 sec lower each rep


Conditioning: 15 min am rap

300m row

100ft OH kb/dumbbell lunge


Lean and Mean: 18 min amrap

300m row

20 jump lunges

10 kb swings

Parker Williams
Wednesday

That EMOM got tough quick! Great push everyone. Make sure you come today! Fun take on a 2014 Crossfit games event.

 

Wednesday

Conditioning: 2/3 CrossFit Games work out

200 double unders

2000m row

2 mile run


Skill: OH squat

30 reps with bar or very light weight

Parker Williams
Tuesday

Great start to great start to the week everyone! Today is gonna be good! Make sure to come ready to push yourself. As coaches we can tell you to go harder, but it is up to you to push. 

 - Parker 

 

Tuesday

Strength: 4 rounds

Bench Press x 6 reps

Ring rows x 12 reps

 

Conditioning: EMOM 20

Odd: 5 hspu + 5 box jumps 30/24

Even: 5 t2b + 5 burpees

Parker Williams
Mondayyyyy

hope everyone's weekend was awesome! Let's get the week started off right with some heavy squats! Also... I didn't get to watch game of thrones yet... so no talking about.

- Parker

Monday

Strength: Back squat

5 rep max then 1x5 @90% new 5rm

 

Conditioning: 21-15-9

front squats 115/75

pull ups

 

Lean and Mean: 3 rounds

40 air squats

20 burpees

20 cal row

Parker Williams
Saturday

Guys.... it's Saturday. Get in and start your weekend off right! Find a partner and let's get after it.

 

Saturday

Open gym 9-12

Partner workout:

2000m row sprint

Rest

1000m row sprint

Rest

500m row sprint

Rest


For time (all reps split evenly)

60 back squats 155/105

60 burpee box jump overs

600 ft walking lunges

Parker Williams
Friyay

Great job yesterday! It's Friday, and it's time to go hard! Come ready to push yourself.

 

Friday

Strength: 1st position pause snatch pull

5x3 w/ 3 sec hold at knee

 

Conditioning: Death by KB

Min 1: 1 swing

2: 2 swings

3: 3 swings

………………… until Death

Parker Williams
Thursday

Awesome job yesterday everyone. Let's hit it hard today!  Focus on quality movement today!

 

Thursday

Strength: Deadlift

4x3 @ 90% of 3rm

 

15 min emom

Min 1-5: 10 hang muscle snatches 75/45

Min 6-10: 10 pull ups

Min 11-15: 20 air squats

Parker Williams
Wednesday!

Half way there everyone! Great push yesterday! Come in ready to sweat today. Don't avoid cardio days like this, they are just as important! Attack your weaknesses. If you struggle with double unders, work on them today!

 

Wednesday

Conditioning: 10 rounds

Every 60 seconds

20 double unders

max burpees


rest 5 min


15 Min slow pace

row/bike/ski

 

Get after it! 

Parker Williams
Tuesday

Great start to the week everyone! I hope the coaches yelling "burpees" didn't give you too many nightmares...  

If you have long socks, wear them! 

 

- Strength: rope climbs

10 climbs w or w/o feet

or 30 partial climbs from back

 

Conditioning: 3 rounds

8 push press 155/105

400m run

20 kb swings

 

Lean and Mean: 3 rounds

15 push press

400m run

100ft walking lunge

Parker Williams
Monday Funday

What's up guys! It's Monday! Time to get after it. Nothing more motivating than watching the best athletes crush it all weekend at the Crossfit games! Today is a good one! Let's start the week strong

- Coach Parker 🏋🏼

 

Programming 8/7-8/11/17

Monday

Strength: Tempo Back Squat

5x3 @80% (5 sec down, o pause)

 

Conditioning: 10 Min amrap

8 power cleans 135/95

8 t2b

(3 burpees at the top of each minute)

 

Core + Accessorie: 3 sets

20 wide grip bent over rows

30 hollow rocks

 

Lean and Mean: 16 min amrap

10 hang cleans 65/45

10 v ups

10 OB burpees

 

Parker Williams
Saturday

Great week everyone. Hope you enjoyed not using a barbell for the conditioning! Tomorrow let have some fun with a good ole fashioned partner workout!

Coach Louis

 

 

 

Partner workout: 5 rounds

80 cal row

60 kb swings

40 wall balls

Louis Papas
TGIF

Congratulations to all those who set new 3rm deadlifts yesterday. I got to see several PR's go up. We are so proud of all of you!

Lets keep it going and finish off the week strong! 

see you all tomorrow  

Coach Louis

 

Strength/skill: tempo OH squats

4x4

5 seconds down, 3 sec pause

 

Conditioning: 5 rounds

6 strict pull ups

8 box jumps 24/20

then

400m run

50 burpees

400m run w/ med ball

Louis Papas
Thursday

Well it's been a while since we've maxed out our deadlifts! Hope you all are ready for a 3rm tomorrow. Eat, rest, and hydrate so you are ready to crush it tomorrow!

Coach Louis

Strength:  Deadlifts

3 rep max


Conditioning: 15 min amrap

15 kb swings

10 burpees

15 wall balls

Louis Papas
Wendesday

Great Job everyone. We've done a lot of pressing the last 2 days. Let's all go for a row tomorrow to recover  

coach Louis

Conditioning: 5 rounds

row 1000m rest 1:1

 

Core: Elbow Plank

3x45 seconds on 1 min off

Louis Papas
Tuesday

Well that was a fun twist on Cindy now wasn't if? You all did great. I got to participate with the 4pm class today which was a treat for me. I'm Taking a few days off the barbell before beginning my training for states! So hopefully I can jump in a few classes with you all this week. 

See you all tomorrow  

Coach Louis

 

Strength: 5 rounds (not for time)

6 strict press

8 ring rows

 

Conditioning: 15 min emom

Min 1: 8 -10 hspu (12 on box)

Min 2: 8 -10 t2b

Min 3: 30-40 double unders

 

Lean and Mean: 18 min emom

Min 1: 8 push press

Min 2: 12-15 ab mat sit ups

Min 3: 8 burpees

Louis Papas