05/29/15

Posted in WODs

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience.

*We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months.

*I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something different that will probably become permanent in future programming.

*Make sure to arrive before class starts. We are slowly phasing out the directed group warm up. The plan is to start class on time so you have the entire hour to get everything done and we’ll be less pressed for time. For now, you’ll have a 5 minute buffer (so 530pm starts at 535pm). I’ll have a recommended warm up written on the announcement board by the door. You can follow that or you can do your own thing. Please do not get in the way of another class that’s still going on! Whatever you do, you must warm up. If you show up late, that’s kinda ok, but you still have to warm up before joining the class. No one is allowed to start the class cold.

*Sweatshop will still have a coached group warm up

Fitness
A) Push press, btn
3rm, then 95% and 90% for 3

B) EMOM 15
5 deadlifts, 135/95#
5 burpees over the bar

Performance
A) Hang power snatch
2 reps every 90 seconds for 9 minutes

B) Hang power clean
2 reps every 90 seconds for 9 minutes

C) EMOM 15
5 push press, 115/75#
5 burpees over the bar

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05/28/15

Posted in WODs

*We are only able to offer Sweatshop at 0700 this week.

*We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months.

*I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something different that will probably become permanent in future programming.

*Make sure to arrive before class starts. We are slowly phasing out the directed group warm up. The plan is to start class on time so you have the entire hour to get everything done and we’ll be less pressed for time. For now, you’ll have a 5 minute buffer (so 530pm starts at 535pm). I’ll have a recommended warm up written on the announcement board by the door. You can follow that or you can do your own thing. Please do not get in the way of another class that’s still going on! Whatever you do, you must warm up. If you show up late, that’s kinda ok, but you still have to warm up before joining the class. No one is allowed to start the class cold.

*Sweatshop will still have a coached group warm up

Fitness
A) Deadlift
Week 9

B) AMRAP 5
15 wall balls
10 pull ups
-rest 2-
AMRAP 3
Wall balls
-rest 2-
AMRAP 1
Burpees

Performance
A) Deadlift
Week 9

B) Speed deadlift
Week 9

C) AMRAP 5
15 wall balls
3 muscle ups
-rest 2-
AMRAP 3
Wall balls
-rest 2-
AMRAP 1
Burpees

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05/27/15

Posted in WODs

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience.

*We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months.

*I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something different that will probably become permanent in future programming.

*Make sure to arrive before class starts. We are slowly phasing out the directed group warm up. The plan is to start class on time so you have the entire hour to get everything done and we’ll be less pressed for time. For now, you’ll have a 5 minute buffer (so 530pm starts at 535pm). I’ll have a recommended warm up written on the announcement board by the door. You can follow that or you can do your own thing. Please do not get in the way of another class that’s still going on! Whatever you do, you must warm up. If you show up late, that’s kinda ok, but you still have to warm up before joining the class. No one is allowed to start the class cold.

*Sweatshop will still have a coached group warm up

Fitness
A) Floor press
Heavy single

B) Pendlay rows
8rm, then 95 and 90% for 8

C) AMRAP 10
2.4.6.8.10.12……
Box jumps
Dips

Performance
A) Snatch
Working up to a heavy single, no misses

B) Clean and jerk
Working up to a heavy single, no misses

image

05/26/15

Posted in WODs

*We are only able to offer Sweatshop at 0700 this week. My apologies for any inconvenience.

*We have added another afternoon class to the schedule this week. Depending on attendance we might keep it for the summer months.

*I’ve moved around some of the programming this week. We lost a day due to Memorial Day, but I’m also trying something different that will probably become permanent in future programming.

*Make sure to arrive before class starts. We are slowly phasing out the directed group warm up. The plan is to start class on time so you have the entire hour to get everything done and we’ll be less pressed for time. For now, you’ll have a 5 minute buffer (so 530pm starts at 535pm). I’ll have a recommended warm up written on the announcement board by the door. You can follow that or you can do your own thing. Please do not get in the way of another class that’s still going on! Whatever you do, you must warm up. If you show up late, that’s kinda ok, but you still have to warm up before joining the class. No one is allowed to start the class cold.

*Sweatshop will still have a coached group warm up

Fitness
A) Back squat
3RM, then 95% and 90% for 3

B) EMOM 15
5 thrusters, 75/45#
AMRAP single unders

Performance
A) Pause front squats
3 sec in bottom, 10 sec in top
-establish a max for the day, then…
-3×3 @ 85%

B) EMOM 15
5 thrusters, 115/75#
AMRAP double unders

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Goodbye and Good Luck Caroline!

Posted in WODs

One of our more veteran members is moving away next month to further her career. These kids grow up so fast…

We’re going to miss you Caroline! Everyone should come out to Little Kings tonight to help send her off in style!

Also: come out to Terrapin this afternoon for Josh’s birthday (Coach jess’s fiance).

MORE INFO HERE

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05/22/15

Posted in WODs

Fitness
A) AMRAP 10
15 push press
15 goblet squats

B) Open gym
Accessory work

Performance
A) Hang power snatch
1rm

B) Hang power clean
1rm

C) Death By…
Overhead squats @ 1/2 BW

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05/21/15

Posted in WODs

Fitness/Performance
A) Gymnastics!
Both levels will do some tests involving muscle ups, pistols, handstand push ups, dips and more! Don’t worry, if you can’t do what’s written we have many scaled movements for you to do instead.

Fitness
B) Rowing
3 x 500m row TT with 60 second rests in between

Performance
B) Bench press (or Jerk)
3rm (or 1rm)

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Midnight Murph 2015

Posted in WODs

It’s almost Memorial Day again, which means it’s time for our annual “Murph” workout.

If you have time, please check out The Murph Challenge to register and donate towards a good cause. FORGED raises money for the LT Michael P. Murphy Memorial Scholarship Foundation and last year they were able to raise $250,000. You can read more at the website: Murph is more than just a workout.

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For Memorial Day, we’re going to repeat what we did last year by doing Midnight Murph. We will only have one class on Memorial Day and it was be at midnight,  0000hrs, balls, etc. This is Sunday into Monday at midnight. We’re kicking off Memorial Day with a bang! To avoid any confusion like last year (mainly just Raleigh who thought to show up 24 hours late), the midnight class is on the schedule! Register for it! All skill levels are welcome, regardless if you do CrossFit or Sweatshop you can come workout! Bring some beer and food for afterwards if you’re interested! Come work out, drink some beer, go back to bed, wake up around noon and enjoy your Memorial Day with a cookout or whatever with your friends and family! We will reopen with our regular schedule on Tuesday. Midnight Murph is our only offering on Monday.

“Murph”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

We can scale to your ability. Full RX involves wearing a 20# weight vest or body armor and going thru the workout like a chipper: mile run, then all the pull ups, then all the push ups, then the squats, then the final run. From there we can scale down and let you partition up the pull ups, push ups, and air squats, with a mile run on both ends. You do not have to wear a weight vest. You could also do “Half Murph”, half mine run, 50 pull ups, 100 push ups, 150 air squats, half mile run. Endless possibilities!

05/20/15

Posted in WODs

Fitness
A) Back squat
3rm

B) Every 4 minutes for 20 minutes
200m run
7 unbroken thrusters, heavy
14 ball slams, heavy

Performance
A) Snatch
Working up to 85%

B) Clean and jerk
Working up to 85%

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05/19/15

Posted in WODs

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This is how the jump ropes should look at the end of every class. There’s a place for everything and everything needs to be in its place. They do not get left out in a pile on the floor, either. Put like with like. Red handles go with red handles. Blue with blue. Green with green. Black with black. Grey with grey. Yellow with yellow. They’re labeled where they go… Seriously you guys… Burpees until we relearn kindergarten matching and grouping skills?

Fitness
A) Bench press
3RM

B) AMRAP 10
10 t2b
10 wall balls

Performance
A) Deadlift
Week 8

B) Speed deadlift
Week 8

C) EMOM 10
5 box jumps
AMRAP push press

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