Programming for November 19th through November 25, 2018

 Athlete: Michelle Jantzen Photo: @supercleary

Athlete: Michelle Jantzen
Photo: @supercleary

THANKSGIVING WEEK!!!
Here is the adjusted schedule for the end of this week:

WEDNESDAY
6PM - Fitness Members Welcome
7PM - Canceled
8PM - Canceled

THURSDAY
9AM ONLY

FRIDAY (only 3 classes)
8:30AM
9:45AM
11:00AM

THE HOLIDAY PARTY IS SET FOR DECEMBER 14th at THE JETTY (8pm-11pm)
We will have a sign up sheet and collect money starting this week.

The final class for the Running Program is this Sunday at 11AM.
The fourth class for the Weightlifting Program will meet this Sunday at 11AM and 1PM as well

Friday Night Lights was fun. 30+ members tackled some tough workouts

MEMBER SPOTLIGHTS
Please see our Instagram and Facebook pages to check out the many members who competed this weekend in:
Spartan Race - (Johanna, Shannan, Nick S, Erika, Geri, Corrine, Michelle K,
Metcon Mash-Ups Team Comp - 2nd Place (Marco, Hyland, Jenna)
Turkey Trot 10k - (Joni, Chris G, Steph S, Murdy, Alicia)
Swimming - (Angela V)
1st 100m Backstroke, 2nd 50m Butterfly, 3rd 100m Individual Medley, 1st 4-Person Relay

———

Monday November 19, 2018

CROSSFIT
WARMUP:
2 Sets
30 Sec Bike (72/62 RPM)
10 Groiners
30 Sec Active Squat Hold
10 Plank to Downward Dog Alt Toe Touches
10 Single Arm Thrusters (5 each)
10 Single Arm High Pulls (each)


STRENGTH:
BACK SQUATS
5x5 (the goal this week is to keep all 5 sets "heavier")

Superset with: 5 Bulgarian Split Squat each side

***Some of us will Step Up in place of squatting***

WOD (T) -
"Fran"
21-15-9
Thrusters (95/65)
Pull-Ups





INTENT:
Thanksgiving week!! The months are flying by. As you will notice in the program, we are running
less and less. I will find spots to add running in when it is not too cold and when the ground looks
to be dry. We are building the back squats from last week. If you are doing step ups, that can be
done from the back or front rack. This is the 3rd week we are doing 5x5 and the second week
of supersets with bulgarian split squats. Do the first set without weight and if you are comfortable enough to hold db or kb, you have that option. Then, we have everyone's "favorite" girl wod. Fran is a classic couplet and many of you are more than capable of PRing simply by the work you've put in day after day. Scale the weight as needed and the pull-ups to a banded strict with the ability to do 7+ in a row consistently or ring rows and keep the positioning. Today we are
training strength, power, speed, stamina, accuracy, coordination, balance and flexibility.


———

FITNESS
WARMUP:
30 Sec Bike (72/62 RPM)
10 Groiners
30 Sec Active Squat Hold
10 Plank to Downward Dog Alt Toe Touches
10 Single Arm Thrusters (5 each)
10 Single Arm High Pulls (each)


STRENGTH:
BACK SQUATS
5x5 (the goal this week is to keep all 5 sets "heavier")

WOD
AMRAP 7
Ascending by 3's
Thrusters (95/65)
Pull-Ups

———

Tuesday November 20, 2018

CROSSFIT
WARMUP:
1 Minute Ski
10 PVC Pass Throughs
10 PVC Snatch Balance
10 BB Upright Row
45 Sec OHS Hold (empty bar)

Empty Bar Snatch Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

STRENGTH:
Every 30 Seconds for 7 Minutes
1 Snatch @75% (squat if you can)

WOD (T) -
"Annie's Step-Sister"
10-20-30-40-50
Double Unders
Sit-Ups

[Each time you trip, perform 6 Lunges]


INTENT:
Second "girl" is consecutive days. This time we are putting a twist to "Annie"
after hitting the snatches in the strength, which you are working on staying super consistent
at 75%. We want every single rep to be crisp and clean. The workout is ascending annie with
6 lunges every time you break or trip on the rope. If you are working on double unders and
do a mix, but struggle, you will do 12 lunges after each set. Those doing single unders will double
the reps. Today we are training strength, balance, coordination, flexibility, stamina, endurance,
accuracy, power and speed.


———

FITNESS
WARMUP:
1 Minute Ski
30 Sec Butt to heel hold (sit on your heels)
10 PVC Pass Throughs
10 PVC OHS
30 Pogo Hops
10 Bottom Half Burpees

Every 2 Minutes for 10 Minutes
12 DB Snatches
6 Lateral Burpees over the DB


WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups

———

Wednesday November 21, 2018

CROSSFIT
WARMUP:
2 Sets
10m Walking KB DL
10 Sciatic Nerve Floss
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Dip Hold
10 Dips
10 Hollow Rocks
10 V-Ups


NOT FOR TIME
3 Rounds
15 Romanian Deadlifts (25%)
20 Zombie Sit-Ups


WOD (T) -
EMOM 20
A- 40 Sec Bike (77/66 RPM)
B- 10 Ball Slams
C- 40 Sec Sandbag Bear Hug
D- 10 Ring Dips
E- REST


INTENT:
Today through the weekend will not be anything super heavier from the floor and you will be
challenged in other areas. Today you have a not for time piece with controled romanian deadlifts
paired with zombie sit-ups. Your midline will be challenged here. We are building a strong
midline so our olympic lifts will continue to improve. The emom is grunt work with a bit of
strength thrown in there. This is a great opportunity to work on dips for those who struggle.
If you have ring muscle ups, use the high rings and do a muscle up into the first dip.
Scaling up this way is always an option. Today we are training strength, power, stamina,
coordination and balance.

———

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.

FITNESS MEMBERS CAN TAKE THE 6PM CLASS TODAY.

———

Thursday November 22, 2018

9AM CLASS ONLY

WARMUP:
400m Run
100 Plate Taps
30 Sec Squat Hold
10 Bottom Half Burpees
10 Pause Air Squats
400m Run

WOD
DECK OF CARDS

♣ Goblet Squats
♦ KB Swings
♥ V-Ups or Lemon Squeezes
♠ Burpees



INTENT:
HAVE FUN!!
HAPPY THANKSGIVING

Each card represents the number of reps for the movements.
Face cards are 10 and Aces are 11 reps.

———

Friday November 23, 2018

8:30AM
9:45AM
11:00AM

WARMUP:
3 Rounds (not for time)
10 Calorie Row
10 Calorie Ski
10 Calorie Bike
1 Minute of Single Unders


EMOM 10
Odd: 10 RKB Swings (70/53)
Even: 5-10 Strict Chin Ups



WOD (T)
Every 3 Minutes for 6 Rounds
15/10 Calorie Row
10 DB Snatches


INTENT:
Since the holidays tend to shift our sleep and diet a bit, I wanted to keep the workouts
simpler and keep you guys and girls moving yet still focused. The warmup today should get you
sweating and prepped for the rest of the day. The single unders will be a challenge to go
unbroken for a minute straight. The emom will get the legs and hips ready for the interval wod
ahead. The strict chin-ups is an opportunity to get some strength work in for pulling. Chin-ups
are a great strength builder for rope climbs as well. The workout is simple but we ask you to
work hard. The 15/10 calories should be done in under a minute. Then the 10 db snatches
should be done in about 30 sec unbroken. Choose a weight you can remain unbroken.
Today we are training strength, power, speed, stamina, coordination, balance, accuracy,
agility and flexibility.

———

Saturday November 24, 2018

WARMUP:
5 Minute Clock
Non Stop Empty Bar Movement
(Do 5+ reps before switching to another movement)

2 Sets
20 Sec Top of the Push-Up Hold
30 Sec Rest
20 Sec Bottom of the Push-Up Hold
30 Sec Rest

2 Sets (go heavier than last week)
20 DB Bench Press
10 Bent Over Reverse Fly


PARTNER WOD
42-30-18
Hang Power Cleans (135/95)
Push-Ups (1 sec pause at the top of each rep)

———

Sunday November 25, 2018

WARMUP:
Teams of 3+ Relay for 3 Rounds each
10/7 Calorie Bike
10m Bear Crawl
10m Lunge


2 Sets
15 Single Arm High Pulls (each)
10 Box Step Ups
10 Beat Swings
10 Pause Wall Balls


WOD
3 Rounds
1 Minute Max Wall Balls (20/14)
1 Minute Max Sit-Ups
1 Minute Max Box Jumps w/ step down (24/30)
1 Minute Max Pull-Ups
1 Minute REST

Programming for November 12th through November 18, 2018

 October 2018 Athlete of the Month - Matt Amato

October 2018 Athlete of the Month - Matt Amato



Congratulations to Matt Amato for being our October Athlete of the Month.
Check out his Q&A HERE

Friday Night Lights is this week! Stay tuned for the workouts. They will be posted soon.

The Reebok hoodies are in to pick up if you pre-ordered them.
All the other apparel should arrive by mid-week. We will announce when they’re in.

Thanksgiving Weekend Schedule
Wednesday November 21 - 7pm & 8pm classes are canceled
Thursday November 22 - 9am (Thanksgiving Deck of Cards WOD)
Friday November 23 - 8:30am, 9:45am, 11am
Saturday & Sunday - Normal Schedule

We are looking to lock in a date for our annual Holiday Party. We will announce it very soon.

———

Monday November 12, 2018

CROSSFIT
WARMUP:
10 Sciatic Nerve Floss (each)
10 Alt Bent over T Spine Rotations with Hip Hinge
30 Sec Double KB Front Rack Hold
30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
15 Push-Ups
200m Run


STRENGTH:
BACK SQUATS
5x5 (the goal is to end 5lb heavier than last week)

Superset with: 5 Bulgarian Split Squat each side (no weight)

***Some of us will Step Up in place of squatting***

WOD (T) -
3 Rounds
AMRAP 3
200m Run
14 Double KB Front Rack Lunges (2x53/35)
Max Push-Ups

- rest 3 Minutes -



INTENT:
Last week had some fun but TOUGH workouts in them. You were challenged in those wods
on multiple levels. We start off our week with squats or step ups. You know who you are
if step ups are more beneficial right now. For both the back squats and step ups, we want to
keep challenging ourselves to lift more. This linear progression will do just that. Add a little more
each week. We are supersetting with unweighted split squats. You'll feel these for sure.
The workout is 3 min on 3 min off, so you can pair up and share equipment. The run will get you
breathing a little heavy. The lunges should be unbroken, so choose that weight wisely. Then,
max push-ups in the time remainining. We want QUALITY push-ups. Gaining the strength in
push-ups is the bedrock for strong & efficient burpees. Worm push-ups lead to worm burpees.
We want to be expolosive in this movement. Modify to a bar on j-cups if needed. Today we are
training strength, power, speed, balance, coordination, agility, stamina and recovery.

———

FITNESS
WARMUP:
10 Sciatic Nerve Floss (each)
10 Alt Bent over T Spine Rotations with Hip Hinge
10 Samson Lunges
30 Sec Active Squat Hold
15 Sec Top of the Push-Up Hold
15 Sec Bottom of the Push-Up Hold
10 Push-Ups
200m Run

STRENGTH:
5x5 Back Squat

WOD
AMRAP 14
10 Push-Ups
10 RKB Swings
10 Goblet Lunges
200m Run

———

Tuesday November 13, 2018

CROSSFIT
WARMUP:
250m Ski @ benchmark pace
250m Row @ benchmark pace
10 PVC Pass Throughs
10 PVC Snatch Balance
30 Sec OHS Hold (empty bar)

Empty Bar Snatch Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Power Snatch + OHS
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Power Snatch + OHS

STRENGTH:
15 Minutes
Find a 1RM Snatch
(If you cannot squat, try to OHS after you Power Snatch)

**Weightlifting Members**
Either do you snatch percentages for the week
or stay around 80-85% for some solid singles.

WOD (T) -
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch (95/65)
Box Jumps (24/20)




INTENT:
Coming off a couple weeks of practicing getting under the barbell more for our snatches, we
are working upto a 1RM snatch today. Those of you in weightlifting class will not be finding a
1RM. Since you have your own separate program, either use this day a weightlifting only day
during open gym or 7pm, or follow the suggested percentages. For everyone else, let's get
aggressive on our lifts and go into each one with confidence. You have been hitting SOLID
lifts for the past few weeks. Keep it going today and maybe ring the PR bell. The workout is
a rep scheme noone enjoys seeing. However, this is mental training anytime you need to
climb the ladder. It Is a fast paced leg burner. The box jumps will completely interfere with
the following set of hang power snatches. Acknowledge to burn and still use those legs to jump
and drive the bar up. Today we are training strength, power, speed, stamina, flexibility, balance,
coordination and agility.

———

FITNESS
WARMUP:
2 Minute Bike
1 Minute Ski
10 Single Arm High Pulls (each)
10 Single Arm Strict Press (each)
10 Box Step Ups + 5 Box Jumps


EMOM 12
Odd- 12 DB Snatches
Even- 20 Sec PVC OHS Hold


WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Box Jumps

———

Wednesday November 14, 2018

CROSSFIT
WARMUP:
2 Sets
2 Laps Single Arm Farmer Carrry (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
10 Ring Dips
6 Single Arm KBS w/ Pull (each)
10 Beat Swings or Ring Swings
20 Lateral Band Step Overs
10 Pause Wall Balls


WOD (T)
3 Rounds
25 Wall Balls (20/14)
25 Pull-Ups

RX+ Option:
3 Rounds
25 Wall Balls (20/14)
10 Ring Muscle Ups


Core Finisher:
3 Rounds
15 Hollow Rocks
15 V-Ups
15 Side Plank Hip Raises (each)
15 Sec L-Sit


INTENT:
Because of the program you already hit this week and what is coming up tomorrow and Friday,
we have no specific skill or strength portion in the program today. The warmup is a little lengthy
and will get you prepared to attack the workout. For the workout, we have two options. For those
of you who have ring muscle ups, you get the opportunity to do them in today's workout in the
RX+ options. Both options for today are challenging. How many of you can remain unbroken
on all three wall ball sets? Will anyone go unbroken in the entire workout? If you have the
capability, the only thing in the way of you doing it is you. Get you mindset focused on your
task at hand and commit to your sets. Once you finish the workout, don't sleep on the core work.
Try to complete an entire round without resting. This will be sure to give you that burning ab
sensation. Today we are training coordination, balance, accuracy, power, strength stamina
and mindset.

———

FITNESS
WARMUP:
2 Sets
2 Laps Single Arm Farmer Carrry (each)
20 Sec Top of the Ring Support
20 Sec Bottom of the Ring Support
10 Ring Dips or Push-Ups
6 Single Arm KBS w/ Pull (each)
10 Beat Swings or Ring Swings
20 Lateral Band Step Overs
10 Pause Wall Balls


WOD
3 Rounds
20 Wall Balls
20 Pull-Ups
20 V-Ups or Lemon Squeezes

———

Thursday November 15, 2018

CROSSFIT
WARMUP:
1 Minute Ski
1 Minute Bike
1 Minute Row
30 Sec Handstand Hold
30 Sec Kneeling Heel to Butt (Sit on your heels)
50 Pogo Hops

GYMNASTIC SKILL & POSITIONING
- Tuck Hold
- Headstand
- Tuck to Headstand Transitions
- Hand Position kicking up to the wall
- How to kip safely at the wall

EMOM 10
3 Strict + 3 Kipping HSPU

WOD (T)
20/15 Calorie Ski
100 Double Unders
20/15 Calorie Bike
100 Double Unders
20/15 Calorie Row
100 Double Unders


INTENT:
This is the second day in a row the barbell are taken out of your hands. It's a good break from
them. Last week, you saw the barbell every single day. We are spending time today on our
handstand push-up skill. You will be working on your positions, holding them and learning to
control them. You will be sure to feel the corework from yesterday during this. HSPUs involve
shoulder strength but you need a lot of core strength and control to perform this movement
efficiently and for volume. Keep that in mind when you say "why can't I?" The workout today is
completely conditioning. Those of you who enjoy "engine" workouts, this one is served on a
silver platter. Those of you who hate "engine" workouts, this is 100% an opportunity to get
uncomfortable and attack a weakness of yours. Today we are training strength, power, stamina,
endurance, flexibility, speed, balance and accuracy.

———

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.

———

Friday November 16, 2018

CROSSFIT
WARMUP:
2 Minute Bike (70/60 RPM)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
5 Beat Swings + 5 Knee Raises
10 Single Arm C&J (each)
5 Knee Raises +5 Toes to Bar


Empty Bar C&J Warmup (led by coach)
1x5 Low Hang Jumps
1x5 Low Hang High Pulls
1x5 Low Hang Clean + Split Jerk
1x5 Mid-Shin Jumps
1x5 Mid-Shin High Pulls
1x5 Mid-Shin Clean + Split Jerk

Every 2 minutes for 6 Sets
3 Clean & Jerks @70%


WOD (T)
35 Calorie Bike (3 minute max)
Then,
3 Rounds
10 Deadlifts (60-65%)
10 Toes to Bar


INTENT:
The barbell is back in our hands for the morning classes. There are no evening classes today.
Friday Night Lights will begin at 6pm. The workouts will be posted below.
Our clean and jerk strength is very similar to last weeks squat clean strength. This week you
will have the same time frame and perform 3 squat clean and jerks in the 2 minute window.
This will be plenty of time. By the time you get to your third rep each set, the weight will feel
more like 85-90%. We will keep the barbell out for the the workout. The workout is pretty
straight forward. The bike starts the wod and then the three rounds or heavier deadlifts and
toes to bar. We have had much more volume for toes to bar in the last two weeks. 30 reps will
feel like nothing compared to 81 a couple weeks ago. This will be a fun one.
Today we are training strength, power, endurance, stamina, coordination, balance and accuracy.

———

FITNESS
WARMUP:
2 Minute Bike (70/60)
10 Sciatic Nerve Floss
10 Staggered Stance Good Mornings (each)
5 Beat Swings + 5 Knee Raises
30 Sec Bike (70/60 RPM)
4x10m Shuttle Run (half speed)


3 Sets
20 Sec All OUT Bike Sprint
3x10m Shuttle Sprint
4 Ball Slams

- rest 2 minutes after each round -

WOD
35 Calorie Bike (3 min max)
Then,
3 Rounds
10 BB Deadlifts
10 Toes to Bar

———

FRIDAY NIGHT LIGHTS
(5pm and 6pm classes are canceled)
6pm Start


Event 1

“Individual Sprint”
For Time:
20/15 Calorie Ski
20 DB Thrusters
20/15 Calorie Row
20 Burpees

Event 2

Partner WOD
“I Go You Go” 5 Rounds each
10/7 Calorie Bike
6 Hang Power Cleans (135/95)
2 Rope Climbs

Event 3

3 Person Team Relay
AMRAP 15
5 Devil’s Press
10m DB Bear Crawl
10m DB Lunge


———

Saturday November 17, 2018

WARMUP:
400m Heels Down Row
10 Sciatic Nerve Floss (each)
20 Downward Dog Alt Toe Touches
10 Box Step Ups
2 Wall Walks w/ 2 sec pause at the top
60 Sec Double DB Farmer Hold
400m Heels Down Row


WOD (T)
AMRAP 20
4 Wall Walks
14 DB/KB Step Ups
400m Row (option to run)


———

Sunday November 18, 2018

WARMUP:
5 Minute Clock
Non Stop Empty Bar Movement
(Do 5+ reps before switching to another movement)

2 Sets
10 Band Aparts
10 Push-Ups

2 Sets
20 DB Bench Press
10 Bent Over Reverse Fly


TEAM WOD
Teams of 3 or more
Waterfall Style for 6 Rounds each
200m Ski
4 Sandbag Cleans
2 Rope Climbs