Last week to order your awesome flag shirts. Also please put a current email address on the sheet at the desk this week.
Do you know we offer personal training? CrossFit classes are group training so if you are looking for some one on one time some sessions might be right for you. If you fit into a category below personal training will work for you.
—-a beginner looking to learn skills faster in a one on one setting—-
—someone struggling with nutrition who needs time (and accountability) with a nutrition coach—
—someone who want one on one time with an Olympic Weightlifting Coach to fine tune their lifts or learn them faster—
–an advanced athlete looking for that elusive muscle up or other advanced skill–
To see our personal training packages click here

And now for the good stuff!

Monday-
Warm Up-500 m row- 25 air squats with a hold at the bottom. Sit up against the all if you have to in order to keep a good back angle

Strength- Back Squat
5,5,5,3,1+  75%,80%,85%,90%,95%
What this means! It means you do some warm up sets with a very light weight to get ready for your first set of 5. Newer people have a pass on percentages. We are just building up strength at this point and finding a 1+ set is not a great idea.
For people that have been here you are basing all numbers in these sets of 90 percent of your one rep max.. confusing.. a little bit, but we will help.

Now for the good stuff. Wod is below the video

Wod 5 Rounds for time
10 dumbbell thrusters 55/35
200M run with a sand bag or med ball
15 burpees

Extra work-
10 Minute alternating Emom
0-1- 25 double under  or 15 double attempts ( if you aren’t close to doubles do 50 singles)
1-2 – 40 second plank hold
Keep alternating.

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

50 Pass throughs
25 Overhead squats

Strength 1
Snatch Sets of 3, drop and reset each rep Power Snatch for newer athletes, full for regular 75percent
3,3,3,3,3

Strength 2-
Bench Press
5,5,5,3,3+

Wod- Staggered starts- Don’t skip bench please… but if you must, then get started on rowing
5×500 meter max effort rows, work to rest ratio in approximately 1 to 1
Partner up with someone who rows about the same as you and switch on and off the same rower

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.

This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is.

Run 400
Come in and grab a bar and slowly start to build to your first deadlift weight
5,5,3,3,3+
Im not overly concerned about the sets of 5, but the 3’s need to be 70, 80 and 90 percent. A man named Mr. Wendler… who is much smarter than me, wrote this strength programming.. it works.

Wod- Have your bars ready to go- Pick a thruster weight you can go 5 unbroken on
HERO WOD- Holbrook

“Holbrook”

Ten rounds, each for time of:
115/80 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint (to the end of the parking lot and back)
Rest 1 minute (rest the entire minute!!!! no cutting out early)

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Extra work- ring dip EMOM 10 minutes
10/7 ring dips, 20 doubles

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
50 Pass throughs
25 Empty bar presses

Strength-
Push Jerks From the rack
Sets of 3- Go heavy but no misses
3,3,3,3,3
Newer people AND advanced people Lets work on form. Work your technique before adding weight. Fix it now, before you get into really bad movement patterns.

Wod-
5 Rounds
Run 400M (Run is not REST, the average regional athlete runs a 1:09 400…. they are not resting on runs)
2/1 legless rope climbs (Sub 2 rope climbs or 5 “reps” of pulling yourself up off the floor)
15 KB Swings 70/55

Extra-
100 sit ups- or 50 weighted sit ups
3 rounds of Max hollow hold at completion..

***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.

Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order. Charcoal grey will be the shirt color. American Made text on back.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is

Warm up-
500 meter row
50 weighted step ups, leave your box out for the wod- go light if this is your first time doing this. stack up plates if you are not comfortable on a box.

Strength- start by 15 after the hour
Power position squat cleans without dropping the bar.. sets of 2
Newer athletes work technique, advanced athletes go heavy… heavy…
2,2,2,2,2
(If you finish early

Wod- start at 35 after the hour
16 Minute Ladder
Power Cleans 135/95
Hand stand push ups- (Sub dumbbell presses or regular push ups)
Box Jumps

Extra Work-
RX
10 Minute Emom
3 muscle ups (sub bar MU if you dont have rings) cut your MU number down if you start to miss
20 doubles

SX
10 Minutes
20 seconds on 40 seconds off of low low ring rows, coaches will show you ring MU progression if you are close to that ring MU