Programming for July 1st through July 7, 2019

June Athlete of the Month: Jeannie Schloen Photo: @supercleary

June Athlete of the Month: Jeannie Schloen
Photo: @supercleary

Congratulations to Jeannie Schloen!! She is our June Athlete of the Month.
Check our her Q&A now!


Our Fourth of July weekend will feature 4 Heroes in 4 days.
Keep in mind, the schedule for both the 4th & 5th are 8am & 9am only.

A Gymnastics Specialty Class begins July 9th and will go 8 weeks through the end of August.
Classes will be available Tuesdays & Saturdays at 7am. The cost is $199 for the summer.
The structure and program of the class will be similar both Tuesdays and Saturdays.
Therefore, if you can only make one of the days each week, you will get the full program.
If you can make both days, you will get addition help to improve your gymnastic skills.

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Monday July 1, 2019

CROSSFIT
WARMUP:
1 Minute Ski
10 Quadraped Groiners (each)
10 Kossaks
10 Alt Box Step Ups + 5 Jumps
30 Sec Table Top Hold
10 Single Arm KB Swings (each)

STRENGTH: Front Rack Step Up [week 4]
4x10 (increasing weight)

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Options:
A: Barbell Front Rack Step Up
B: Goblet Hold Step Up
C: No Weight Step Up
D: Step Back Lunge (if step ups are no good)
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WOD (T)
Every 3 Minutes for 6 Rounds
150m Ski Erg
10 Box Jump Overs (24/20)
15 Unbroken RKB Swings (70/53)


INTENT:
Our program is the same for both crossfit and fitness today. Remember, fitness members must still only come to the 11am or 7pm. Thanks for keeping to the schedule. We are in our 4th of 5 weeks training single leg strength with step ups. Some of you may notice you could benefit from spending more time on these. That option is available when start back squatting. You can absolutely stay with step ups and then move to squats when your single leg strength is up. For the workout, we have intervals starting every 3 minutes. The ski should take less than a minute. Therefore, we will have 2-3 waves in most classes and can start on each minute. Right off the ski you will move through 10 box jump overs and 15 unbroken kettlebell swings. I want these swings to be aggressive and fast. Pull the bell back down into the next rep and fire your hips forward. Today we are training strength, power, stamina, speed, coordination, balance, accuracy, agility and flexibility.

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FITNESS

The program for Fitness is the same as CrossFit today.
Fitness Members are only allowed to take class during the designated time slots of 11am and 7pm.
Even though the programs are the same today, we ask you to follow this. Thanks.

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Tuesday July 2, 2019

CROSSFIT

WARMUP:
20 Plank to Down Dog Alt Toes Touches
10 Inchworm Push-Ups
100m Overhead Plate Walk
10 Split Jerk Footwork Only
10 Behind the Neck Press
10 Split Jerks w/ Barbell


STRENGTH: Strict Press (15 minutes)
4x4 @3001 Tempo
- rest 2 minutes -
(increase last set from last week)


Empty Bar Clean Warmup with Coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Clean + Jerk
1x5 Mid Shin Jumps
1x5 Mid Shin High Pulls
1x5 Mid Shin Squat Cleans + Jerk

WOD (T)
EMOM 20
1 Clean & Jerk

**Start at 50-55% of your 1RM Clean and increase every 2-3 minutes**



INTENT:
With lots of metcons ahead of us this holiday weekend, we are devoting today to some strength. We continue our tempo strict press today with one less set than last week. We also take a break from the strict handstand push-ups. You will get plenty of shoulder work on Thursday. We have an opportunity to get some technique work and build on our clean and jerk today through a 20 minute emom. We will start lighter and build as we go. This will allow for your coaches to make their way around the gym floor to help everyone. Today we are training strength, power, speed, flexibility, balance, coordination and accuracy.

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FITNESS
WARMUP:
"Rowling"
12 Minute Clock
Max number of rounds is 10.
Burpee Penalty for difference from 100.

2 Sets
30 Sit-Ups
10 Right Arm Strict Press
Directly into 100m Right Arm OH Carry
10 Left Arm Strict Press
Directly into 100m Left Arm OH Carry


WOD (T)
3 Round
500m Row
10 SA Hang Squat Clean Thrusters (each)

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Wednesday July 3, 2019

CROSSFIT

WARMUP:
Teams of 3
90 Calorie Bike

10 PVC Pass Throughs
10 PVC Around the World
10 PVC Drop Snatch

3 Sets
10 Single Arm High Pulls (each)
10 SA KB Supine Lever (each)
10 Beat Swings

Empty Bar Snatch & Clean Warmup w/ coach
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Muscle Snatch
1x5 Low Hang Power Snatch

WOD (T) -
30 Calorie Bike
30 Toes to Bar
30 Power Snatches (55-60%)
30 Toes to Bar


INTENT:
Yesterday was all strength. Today is some strength mixed with skill and power. We start off with a 90 calorie team bike sprint. Then we will hit some accessory movements that we have done before that apply very well to the rest of the work the lies ahead. Notice, the snatch warmup has the muscle snatch and power snatch back to back again. We are looking to train the bar path and bar speed in the muscle snatch so that the same aggressive pull/punch carries through to the power. From there, our workout starts on the bike with 30 calories. The pace here should be a little more intense than the pace we held for the 10 minute bike test. You should definitely be off the bike by the 3 minute mark the latest. Onto the skill is toes to bar for 30 reps. This number should not look daunting because the open had sets of 25. You can handle two sets of 30. The power snatch is the only movement left to mention. This should be a weight that can be done touch and go for 5+ reps at a time. Today we are training strength, power speed, stamina, flexibility, balance, coordination, accuracy and agility.

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FITNESS
WARMUP:
Teams of 3
75 Calorie Bike

3 Sets
10 Single Arm High Pulls (each)
10 SA KB Supine Lever (each)
10 Beat Swings

Teams of 3
Run 1200m (200m relays for 3 each)
75 Toes to Bar
75 DB Snatches
75 Calorie Bike

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Thursday July 4, 2019

8am & 9am ONLY

WARMUP:
2 Sets
1 Minute Bike
1 Minute Ski
200m Run
10 Single Arm High Pulls (each)
1 Wall Walk
10 Bottom Half Burpees

Corework:
3 Sets
15 Hollow Rocks
15 V-Ups or Lemon Squeezes
15 Side Hip Raises (each)
15 Zombie Sit-Ups
- rest 1 min -

PARTNER HERO WOD (C)
"Chuck Sweaty"
AMRAP 20
I Go You Go Rounds
5 Pull-Ups (Strict if possible)
3 Wall Walks
16 Burpees


In 2014, Charles Keating IV (31 yrs- Special Warfare Operator 1st Class) was on his third tour in Iraq.
When a team of less than a dozen U.S. military advisers came under attack in Iraq from more than 100 ISIS fighters, Navy SEAL Charles Keating IV was part of the force sent in to rescue them. All the advisers made it back. Keating, a decorated combat veteran and star cross country athlete who decided to enlist after the 9/11 attacks, did not. He was struck by direct fire. Two medical evacuation helicopters were called and able to evacuate Keating -- despite sustaining small-arms fire from ISIS themselves; within an hour of his being hit, but "his wound was not survivable." Coalition air support including F-15s, A-10s, B-52s and drones also responded to the ISIS offensive by launching 31 strikes, destroying 20 enemy vehicles and killing 58 ISIS fighters.
He came from a long line of devoted service members, going back to his namesake, great-grandfather Charles Keating, who served in World War I, and grandfather, Charles Keating Jr., a naval pilot in World War II.
His father represented the United States in swimming during the 1976 Olympic Games.

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Friday July 5, 2019

8am & 9am ONLY

WARMUP:
2 Sets
100m Single Arm Farmer Carry
20 RKB Swings
60 Sec Plank (each way)
10 Staggered Stance Good Mornings (each)
10 Groiners w/ pause
10 Pause Wall Balls


HERO WOD
"Anthony Rodriguez"
21-15-9
Deadlifts (225/155)
Wall Balls (20/14)


FDNY FF Anthony Rodriquez, 36-year-old of the Bronx, NY died September 11, 2001 when responding to
the attacks at the World Trade Center. Rodriquez was born in the Bronx but grew up in Brooklyn. His childhood dream of joining the military came true as he spent 10 years serving in the US Navy as E-5 radioman second class. After the Navy, his calling to serve was not over. He joined the New York Fire Dept. in early 2001 with Ladder 131 and soon moved to Engine 279. His firehouse was located only 1 mile from the battery tunnel. Rodriquez and his team responded after hearing of the first plane hit. Unfortunately, Anthony did not survive the rescue. He is one of the 343 FDNY lost on 9/11. Rodriquez was a fun, loving and hard working man. He is survived by his parents, brother, wife and 6 children. His youngest was born September 14, 2001.


INTENT:
Although this is a hero workout and we tend to "suck it up" and "embrace the suck" when we approach these, we want to be smart. The deadlift weight should be something you can hit in 3 sets max to reach the 21 reps. This will go for the 15 round as well. As far as the wall balls go, you know how we looks at a rep count like this. We want unbroken wall balls. Commit to you set and hang on to finish your sets.

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Saturday July 6, 2019

WARMUP:
4 Rounds each
Running Drills w/ Coach
15m Sideways Kick Outs
15m Straight Leg Bounds
15m Pose Rythym
Carry stride into the 150m mark and back.

2 Minute Heels Down Row
10 Inchworms
10 Sciatic Nerve Floss (each)

HERO WOD
"Jerry"
1 Mile Run
2K Row
1 Mile Run


Sgt Major Jerry Dwayne Patton, 40 of Columbus, Ohio died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USS-OCOM preparing for deployment to Afghanistan. Patton joined the Army as an Infantryman in January 1989. From there he went on to earn numerous awards, honors and decorations. Patton led teams during multiple deployments and continuously looked to further his education in the military. This man dedicated nearly 20 years of his life to serving his country. Jerry is survived by his parents, brother & sister, wife Molly, sons Chad, Cody, Chase and Connor.


INTENT:
Some of you may have done this workout in the past and a few did it on Memorial Day this year. We have trained time and time again for workouts just like this. This is essentially an "engine" workout. You must stay within your own and know your pace. Coming in from mile 1, you want to be able to sit on the rower and move well and move consistently through the 2k. Coming off the row, we want to be able to run mile 2 in a similar time to mile 1. If you have a little extra in the tank to run faster at the end, do you. If you have been attending class regularly, you are well prepared for this workout.

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Sunday July 7, 2019

WARMUP:
2 Sets (w/ coach)
15m Alt Straight Leg Swings
15m March
15m A-Step
200m Run
20 Groiners
10 Squat Thoracic Rotations
10 PVC Pass Throughs
20 Sec PVC OHS Hold
10 PVC Back Squats


HERO WOD
"Jenny"
AMRAP 20
20 Overhead Squats (45/35)
20 Back Squats (45/35)
400m Run

**Sub OHS with OH Lunges or Front Squats if needed**


U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.
"Jenny" was the 2nd official female hero workout in CrossFit.

INTENT:
This workout is very leg intensive. Although it's very light weight (empty bar), it will catch up to you quickly. We want to be smart about how we start this workout. If you go out the gate too hot, you will be starring at the barbell on the floor for a bit. If you are unable to continue with the overhead squats, you can move to front squats. If you need to sub one of the sets of squats to lunges, you have that modification option as well. We are honoring 4 heroes in 4 consecutive days but we aren't looking of be buried from these workouts. The combination of these workouts was carefully selected so that it was possible to safely have 4 heroes in 4 days. Due to the fact that we have a higher volume of squats today and it is July Fourth weekend, we will have our final session of step ups tomorrow and back squat next Monday.