 Please help us welcome our newest CFH family member, Kat Armstrong! She comes to us from another CrossFit affiliate, so she is jumping right in with the group classes. Be sure to say hello and give her a big CFH welcome when you see her.
Strength: Clean Pulls Conditioning: 5 Rounds 5 Power Cleans (75-80%) 10 T2B  It's time to place our next order of Progenex products. We have Recovery in stock now, but let us know if you want to order a specific flavor, Muscle, Cocoon, Omega+, or the pre-workout Force. If you don't know about PROGENEX yet, go HERE and click the "learn more" option for each product to see what it can do for your recovery, sleep, performance, and muscle mass. We choose to partner with PROGENEX because we feel strongly about their products and we've seen amazing results produced throughout the CrossFit community.
Today's workout: 5 Rounds (rest 2:00 between rounds) 3:00 AMRAP 3 Power Cleans (135/95#) 6 HR Push-Ups 9 Squats  Strength: Front Squats
Conditioning: ME UB Power Cleans (175/120#) Rest 2:00 ME UB Power Cleans (155/105#) Rest 2:00 ME UB Power Cleans (135/95#) *compare to 2-25-14  Heads up - Central Pike will be closed at the railroad tracks tomorrow and Thursday! If you normally travel that route, plan some extra time to go around (Burpee penalty still applies).
Strength: Clean + Front Squat Conditioning: 5 sets 5 Touch-and-Go Power Cleans (increase weight each set) Rest 2:00
 Please help us send HAPPY BIRTHDAY wishes to Frannie Lewis today!
Strength: Good Mornings Conditioning: 5 Rounds 5 Power Cleans (60%) 10 T2B 15 Push-Ups *compare to 1-7-14 CF OPEN COMPETITORS: work on mobility and movement patterns  Please help us welcome our newest CFH family member, Kris Wood, to the box! He started with us through personal training and now he's ready to join you guys in the group class. Be sure to say hello and show him the ropes!
Strength: Power Cleans + Squat Cleans Conditioning: Box Jumps, HSPU, and Pistols  Please help us send HAPPY BIRTHDAY wishes to Michael Bergmann today!
Strength: Front Squats Conditioning: ME UB Power Cleans (175/120#) Rest 2:00 ME UB Power Cleans (155/105#) Rest 2:00 ME UB Power Cleans (135/95#) THEN For time: 500 Singles 50 C2B Pull-Ups 30 Thrusters (95/65#)  2:00 AMRAP
4 Muscle-Ups 8 Deadlifts (225/135#) Rest 3:00 2:00 AMRAP 4 Power Cleans (155/95#) 8 C2B Pull-Ups Rest 3:00 2:00 AMRAP 4 Front Squats (135/95#) 8 Toes to Bar Rest 3:00 2:00 AMRAP 4 Power Snatches (115/75#) 20 Double-Unders Rest 3:00 THEN REPEAT THE WHOLE THING! As you can see, today's workout will take 37 minutes after we warm-up, load the bars, and start the clock. Please plan to stay a little longer than usual (or tell us before hand and we'll adjust the workout before we get started).  Take a moment for this quick read about the dangers of sitting. This will hit home with many of you...whether you have a desk job, back pain, tight hips, whatever. Here's part of the problem - let's fix it!
Strength: Cleans Conditioning: 4 Sets (:30 on / :90 off) Max Power Cleans @ 60% THEN 100 Push-ups for time  Registration for the CrossFit Open is...well....open!
"The Open" is for EVERYONE! You can visit games.crossfit.com if you'd like to take a look at the past year's workouts and get an idea of what's in store (though they DO like to surprise us). If you have even one little competitive bone in your body, we encourage you to sign up and use this opportunity to gain an appreciation for your strengths, weaknesses and mental toughness. You may or may not notice our programming changes throughout the year as we focus a little more on strength, a little more on conditioning, a little more on building that engine, a little more on honing those skills, etc...but you can't help but notice the changes we'll implement over the coming weeks as we head into the Open (YAY!). We just want to take a moment to send big thanks to CJ Martin with CrossFit Invictus for being such a kick-ass coach and programming some great workouts. After following him for a while, understanding his methods, and seeing the results he produces, we totally decided to share the love with you guys. Today's workout: 5 sets, each for time: 5 Power Cleans (185/115#) 10 C2B Pull-ups Rest :60 between sets THEN Rest 5:00 THEN 5 sets, each for time: 100 Singles 5 Power Snatches (135/95#) Rest :60 between sets THEN Rest 5:00 THEN 5:00 AMRAP 10 Front Squats (135/95#) 10 Pull-ups 20 Double-Unders  Please help us send HAPPY BIRTHDAY wishes to Homer Britton today!
Also, don't forget:
Strength: Clean & Jerk Conditioning: 5 Rounds 5 Power Cleans (60%) + 10 T2B + 15 Push-ups  Here it is...the perfect photo to help us say HAPPY BIRTHDAY to this crazy gal. Send her as many well wishes as you can today, but don't feel obligated to dress in her honor.
Don't forget - this Saturday is a partner WOD. Pair up and come in ready to work. We're also having Kelly's going-away gathering at O'Charleys that afternoon/evening. Cast your vote on the whiteboard to tell us what time you prefer to meet. Strength: Push Press Conditioning: 4 Rounds 5 Power Clean (135/95) 5 Front Squat 5 Push/Split Jerk |
The needs of Olympic athletes and our grandparents differ by degree, not kind. We scale each day's workout to meet your needs. Check out this video to see an example of scaling.
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