Schedule Update:

Regular class schedule for the rest of the day.

Thank you

We will not have evening classes tonight (4pm, 5pm and 6pm).   

Tomorrow morning’s 6am class is also cancelled. 

We will post/make the call tomorrow morning by 10 am in regards to the 11 am class and rest of the day for Friday. 

If you have any questions please let us know. 

 Thank you

Here is a at home workout “till we see ya again :) 

For Time :

10-1

Burpees

Jumping Air Squats

Plank Toes Taps*

 *(inchworm with alternating toe touch-opposite hand to opposite foot) 

No 11 am class today. Stay posted for the evening classes!

Hey everyone,

With forecasts for inclement weather and icy roads, there will be no 6 am class for Thursday, February 18th.

Update: No 11 am class today, Feb 18th

Please keep an eye on our socials and website for any changes to the class schedule.

We will update as the day progresses with any further changes to the schedule.

Thank you

What does this mean?
A lot of times we can get sucked into thinking that a workout can be classified good or bad if depending on how you do or how much you lift etc.
In CrossFit, there are often times where there is a recommendation or “prescribed” version of a workout, here’s an example
“Diane”
For Time:
21-15-9
Deadlifts @ 225/155
Handstand Push Ups
This is a popular workout that is both heavy and has a higher skill movement(handstand push ups).  This is meant to be a heavy and fast (short duration) workout at high intensity should on average last only a few min.  A common situation arises about how to do this workout if unable to lift that weight.. or that many times… and if unable to do handstand push ups.  
Breaking down this workout
We have a deadlift and a pressing motion, so first we should modify weight or complexity of movement to maintain the desired effect of the workout (which is heavy and fast).  If 225 is your 1 RM or is right around that weight, you will most likely not be able to “rep that out” for 45 reps in just a few min, let alone with other movements in between,  so best bet is to lower the weight to a weight that will allow you to better complete the workout quickly and safely.  If unable to complete HSPU, we can break it down to a few options - lower reps or change movement if necessary, for example to a pike push up from a box or just simply a regular push ups (still a pressing movement).  
An example of what a scaled version of this workout could be:
For Time:
21-15-9
Deadlift 165/105
Push Ups
or lets say you can deadlift a house till the cows come home but handstand push ups are still tricky… maybe can do a handful but not 45 in a workout…
21-15-9
Deadlift 225/155
9-6-3
Handstand Push Ups
Options can be almost limitless depending on the person, stimulus of the workout, an injury, no sleep last night etc.
You can still get fit and have a great workout- even though it doesn’t look exactly the same at first glance to what’s on the board.  Everyone is different, so assuming that your success or failure is dependent on what someone else may be doing in their workout is irrelevant.  If you have just started your CrossFit journey, what may be difficult for you now may not seem as difficult for someone who has been doing CrossFit for many years.  So this comparison is a trap that is best avoided.
“Comparison is the thief of joy”  - Theodore Roosevelt
When we scale a workout, many may view this as a lesser version of the workout, or as if they are not really doing the workout, or I’m not as good as someone else if I cant do the workout Rx’d.  This is not the case. As coaches and trainers, our job is to set you up for success so you can get the most out of the workouts/exercises/ programming.   Scaling a workout to better fit what may work best for you is important so that you can see the optimal results and get the desired stimulus from the workout.  A lot of times our ego can get in the way of what’s best for us, and it happens to everyone.    
So back to the statement, is Rx a better workout than scaled?  In our example of “Diane”, if I am unable to lift 225 and do a single hspu, then no it is not a better workout.  If I lower the weight and change the movement to something I can complete at higher intensity safely and efficiently, then a scaled version will be a better workout.  If you fall into this category, and completing “Diane” Rx’d would last 45 min+… are you getting any fitter?
So why is there a Rx anyways?  Rx =recommendation,  meaning this is what is generally recommended for the workout, not required.
In the gym, you may hear Rx is “so and so”  or this much weight, but that may not be right for everyone.  
Some see “scaled” as a negative connotation, or as a failure to complete a workout where you think you should be.  Everyone scales, even CrossFit Games athletes, now what they do to scale a workout may be drastically different for regular folks like us, but they still do the same thing.
Scaling can be useful to get you closer to that Rx’d workout if that’s your goal, but does that mean you are not fit or any less of a person….. NO!
Success in the gym is not defined by Rx or Scaled, but through putting in the hard work and doing what is best for you.  This may mean squashing some ego and scaling a workout here and there…..And that’s ok!

Monday

“Jackie”

For Time:

Row 1000m

50 Thrusters 45/35

30 Pull Ups (box assisted/ Ring row)

Accessory (pick one)

Accumulate 2-3 min of:

L Sit

Plank Hold

Bar Hang

Tuesday

AMRAP 5

5 Burpee to Target

7 Deadlift 50% of 1RM

9 Box Jump Overs

-rest 2:30 min-

AMRAP 5

5 Burpee Over Box

7 Hang Sumo High Pull 75/55

9 American Kettlebell Swings

Accessory

5 x 10 second assault bike sprint

rest 2 min after each

get as far as possible each time

Wednesday

Weightlifting

Push Press

4-4-4-4

Push Jerk

3-3-3-3

Split Jerk

2-2-2-2

rest as needed in between sets

goal here is to find a heavy set for the day for each of these lifts

Increase across as able or stay light to work on the movement is also a great option today!

Thursday

For Quality/ AMRAP 20

5-7 Strict Toes to Bar

5-7 Handstand Push Ups/ HS Walks 30ft

8-10 Bulgarian Split Squats/ Leg

8-10 Landmine Bent Over Rows/Side

Friday

With a partner

For Time:

Bike 50/35 Cals

20 Clean and Jerks 135/95

Bike 40/28 Cals

15 Clean and Jerks 155/105

Bike 30/21 Cals

10 Clean and Jerk 175/115

Workouts for the Week

Monday

Weightlifting

5 sets of: 

1 Tempo Front Squat + 2 Front Squat*

After each lift complete

15 Second AB Sprint at 100%

rest 2 min after each set

*Increase across each set and find a heavy set for the front squat complex  

Conditioning

3 Rounds For Time

15 Wall Ball Push Press

20 Weighted Med Ball Sit Ups

25 Med Ball Goblet Lunges

Tuesday

For Time

AMRAP 15

9 Hang DB Power Clean 50s/35s

6 Toes to Bar or Ring

3 Devils Press 50s/35s

Skill/Accessory

Accumulate in as few sets as possible (pick one)

a. Plank Hold 2-3 Min

b. L sit 2-3 min (ring or Paralette)

c. Hollow Hold 2-3 min

Wednesday

Weightlifting

10-8-6

Split Jerk - Climbing Across

after each set of push jerk

8 Bent Over Rows (pick weight)

6 Single Leg Box Step Ups (weighted) (per leg)

rest 2 min after each round

Conditioning

Tabata (two full Tabata’s alternating between movements)

Jump Rope (singles or doubles)

Bicep Curl (pick weight/object)

Thursday

Weightlifting

5 Rounds

2 Halting Deadlift + 2 Deadlift (increase across)

Row 150m AFAP (100%)

rest 2 min after each round

*Increase across each set and find a heavy set for the deadlift complex  

Accessory

12-12-12 (pick weight)

Standing Landmine Twists

Friday

6 am class is still on!

With a partner

AMRAP 18

Front Rack Lunge 100ft (40/30) each

*while one partner lunges the other holds a plank 

24 Double DB/KB Russian Swing

Bike 15/10 Cals

Monday

Hey everyone,

11 am class is still on!

Please keep an eye on our socials and website for any changes to the classes. 

We will update with any further changes to the schedule for the rest of the day.

Thanks!

Weightlifting

Floor Press (pick same heavy weight for each set) 

3-3-3-3

After each set

30 Banded Pull Apart

20-30 Sec Push Up Hold (hold bottom of push up position without resting on ground)

rest 90 seconds

Conditioning

Tabata (alternate between movements for a full Tabata each)

Bar Hang

Russian Twist with weight

Tuesday

Weightlifting

10-8-6

PushJerk - Climbing Across

after each set of push press

8 Bent Over Rows (pick weight)

6 Single Leg Box Step Ups (weighted) (per leg)

rest 2 min after each round

Conditioning

For Time:

Bike 1500m

Row 500m

Wednesday

4 Rounds

Each Round For Time:

30 Double Under/ 60 Single Under

20 DB Front Squats 50/35

15 Toes to Bar

10 Ring Dips (box assisted)

-rest 3 min after each round-

Thursday

Weightlifting / For Quality

OTM 4

3 Power Snatches

OTM 4

2 (Power Snatch + OHS)

OTM 4

1 Snatch (squat)

rest 2 min

OTM 4

3 Power Cleans

OTM 4

2 (Power Clean + Front Squat)

OTM 4

Clean (squat)

* Today is a quality day, can go heavier or stay light and work on these two lifts. 

Friday

With a partner

Buy In: 800m Row (switch every 200m) 

2 RFT

60 Double KB Deadlift 53/35

30 Burpee Box Jump Over

15 V Ups

Cash Out: 800m Row (switch every 200m)

Workouts for the Week

Monday

4 Rounds for max reps of:

Ring Rows for 60 seconds

Db Squat Cleans 50/35 for 90 seconds

rest 2 min between each round

Tuesday

Weightlifting

10-8-6

Push Press - Climbing Across

after each set of push press

8 Bent Over Rows (pick weight)

6 Single Leg Box Step Ups (weighted) (per leg)

rest 2 min after each round

Conditioning

For Time:

Row 1000m

Wednesday

On the min for 16 min (4 rounds) 

Min 1: 4 Split Snatches (climbing) (or 2 from Hang)

Min 2: 10-15 Weighted Hanging Knee Raises

Min 3: Max Rep Double Under or Single Unders

Min 4: Rest

Thursday

Hey everyone,

11 am and evening classes are still on!

We will update with any further changes to the schedule for the rest of the day.

Thank you!

For Quality

AMRAP 20

5 Deficit Halting Deadlifts (climbing)

12 ft. Handstand Walk or 5-7 Handstand Push Ups

100ft OH or FR Carry (AHAP)

Friday

For Time, with a partner:

Bike 100/85 cals

100 American KBs 53/35

100 Goblet Squats 53/35

100 Sit Ups 

Monday

Weightlifting

4 Rounds

4 Back Squats (pause at bottom 2 seconds)(climbing across)

6 Tall Box Jumps

15 Second Assault Bike Sprint at 100% effort

rest 90 seconds

Conditioning

For Time:

3 Rounds

5 Power Cleans 145/100

5 Squat Cleans 145/100

10 Ring Dips / Box Assisted

*Rx+ 165/110

Tuesday

AMRAP 18

Row 250/200m

6 Push Jerk 50-60% of 1RM

12 Wall Ball Shots 20/14

Wednesday

Weightlifting

4 Rounds

6-8 Single Leg Deadlift per leg (pick weight)

10 Seated DB Arnold Press (pick weight)

15 Reverse Sit Ups

rest 90 seconds

Conditioning

3 Rounds of 45 seconds of max reps each:

Front Rack Lunge 45/35

Bar Facing Burpee Over Bar

Double Unders/ Single Unders

rest 1 min between rounds

Thursday

“Nate ish”

AMRAP 20

2 Muscle Ups/ 3 CTB / 4 Pull Ups

4 Push Ups

8 Russian Kettlebell Swings (70/53)

Friday

With a partner

For Time:

Row 1000m

50 Hang Power Snatches 75/55

50 Sumo Deadlift High Pulls 75/55

50 Hang Power Cleans 75/55

Row 1000m