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Friday 1.5.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

12 Minutes to Build to a Heavy Single Power Snatch


“Ergonomics”
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)


WOD Tips:
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.

————————————————–

BeachFit WOD:

“Hollow From the Otherside”

AMRAP 18

60 Jump rope singles (Adv: 30 DU)

12 Alt. Floor press 

9 Australian Ring rows (Adv: 3 Rope lowers)

6 Side plank taps / side 

*Every 3:00 complete: 30 seconds of Hollow/Tucks rocks (Starting at 0:00)

Thursday 1.4.18 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

10 Minutes of Quality Movement
Max Goblet Wall Sit Hold
Max Bridge Hold
*Every time you break, 2 KB Windmills/Side


“Mr. Plow”
4 Rounds For Time: (25 Min Cap)
12/9 Cal Bike
90’ Plate Push (6 x 15’)
50m/Arm SA Farmer’s Carry S(53/44) RX(70+/53+)
250m Run S(200m)
-Rest 2 Minutes After Each Round-
WOD Tips:
-Today’s strength/skill work is all about quality movement. The goal for this is to help activate the core and lower body for today’s workout, while also improving
flexibility and range of motion through the shoulders and hips. The goal for this is to stay moving for all 10 minutes. Similar to yesterday’s core WOD, you will end
each set of wall sits and bridge holds, once you feel the quality of your positions chance. You will be alternating between the wall sit and bridge hold, always
completing 2 KB windmills per side after each movement.
-“Mr. Plow” is an aerobic interval format, which can help flush the body out after a tough week. Each round should take about 4-5 minutes to complete, and you will
have a mandatory 2 minutes rest between rounds. This will allow you to record your time and to reset back on the bike each round. Even though this is more of an
aerobic workout, hit the bike and plate push a little harder, since they are at the start of each round, and you will be able to recover your heart rate and breathing a
little on the SA farmer’s carry.

————————————————–

BeachFit WOD:

“Contraband”

4 sets of:

AMRAP 5

8 Alt. Hanging Knee to chest 

10/8 cal BIKE

12 OH Contralateral Rev. lunges (6/Side)

100 m SA KB front rack Carry (50/arm)

-Rest :45 between sets-

Committed Club for the Year 2017

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Congratulations to the 27 members that made the Committed Club EVERY month for the entire year of 2017!! You guys have all earned a special edition CFPB Committed Club shirt.

 Allison Waldman
 Anthony Utter
 Brett Noll
 Christi Bartelme
 Hilary Anderson
 Holly Barnhart
 Jeff Anderson
Jen Eisenman
 Jennifer Eppert
 Johanna Rodriguez
 Jonel Isip
 Juan Gonzalez
 Katelyn (Katie) Noll
 Katy Martin
 Laura Spalding
 Lauren King
 Melissa Dixon
 Mike Seminerio
 Mike Anthony
 Nicole McLaurin
 Pamela Li
 Patrick Collins
 Renee Booth
 Shannon Frezza
 Stephen Walker
 Taylor Reeves
 Tracey Stegh

We will be announcing the winners for December, the 4th quarter and the grand prizes for the year winners!!

***If you feel that you are supposed to be on this list and you are missing, please let Mugs know  and she will double check your attendance for the year!!***

Wednesday 1.3.18 Workout of the Day

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CrossFit WOD:

“Das Boot”
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs


CORE WOD:

2 Rounds:
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold


WOD Tips:
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
positions change.

————————————————–

BeachFit WOD:

“How to Survive a Bear Attack”

5 rounds 

3:00 on / 1:30 off 

Buy In: 250 meter RUN (Sc: 200 m)

60′ Bearcrawl 

12 Sumo KB Deadlift  

AMRAP in remaining time:

“12 Volts”

Tuesday 1.2.18 Workout of the Day

By: 0

CrossFit WOD:

“Clean Sweep”
Strength/Skill Work:
20 Min EMOM:
1 Squat Clean and Jerk (Push or Split) Build in Weight


For Time: (4 Min Cap)
15 Squat Cleans (80%-85% of Heaviest Weight Above)


WOD Tips:
-Today is very strength and skill oriented with the squat clean being the main focus for today. The EMOM is the main focus for today, where we will be doing 1 clean
and jerk every minute for 20 minutes. This will start very light and you will have plenty of time to build throughout. Early on, the rest will seem long, but it will begin
to speed up once the weights get heavy. The goal for today is to work to the heaviest possible weight with no misses. You will be building throughout the 20
minutes, but you don’t have to increase every minute. Try to hit as close to a perfect rep as possible at each weight before moving on to the next weight. The clean
must be a squat clean, but the jerk can be either a split jerk or push jerk, whatever is more comfortable for you.
-We will finish the day with a quick sprint of 15 squat cleans for time at 80-85% of the heaviest weight from above. The goal for this is to get under 3 minutes, but we
will have a firm 4 minute cap. Move well and efficiently on each rep, and use your breathing between reps to keep your rest consistent and provide a brief recovery
before the next rep.

————————————————–

BeachFit WOD:

“Magic Man”

EMOM 24

Min 1- :40 of Row for cals 

Min 2- :40 of DB Front squat (20X1)

Min 3- :40 of Sit ups (Adv: Arms crossed)

Min 4- :40 of Box Jump/Step up

Monday 1.1.2018 New Years Day WOD

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Happy New Year! Holiday Hours!

CrossFit WOD:

7, 8, 9, 10 AM CrossFit

Strength/Skill Work:

4 Rounds (10 Min Cap)
5 Mixed Grip Pull ups w/ 5 sec hold above bar S(2-4 Reps/Banded)
70’ HEAVY D-Ball/Sandbag Carry
-Rest 2 Minutes After Each Round-


“Swingers”
2 Rounds For Time: (20 Min Cap)
50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
40/30 Cal Row S(30/25 Cals)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20/15 Cal Bike


WOD Tips:
-The strength/skill work will be incorporating pull up holds today, which is a great way to get stronger for all kinds of pull ups and hanging movements, and will help
us to learn how to activate and engage our back/lats properly. Pick a number of reps that you believe you can stay consistent with across all 4 rounds, maintaining
the full 5 second hold above the bar. You will be switching your grip every round. For the D-Ball carry, the goal is to go heavier than you have done before. Typically
we carry the d-ball in longer distances with little to no rest, so challenge yourself today, since it is only 70’ at a time. You can start with a moderate weight for round
1, and then try to build with every set.
-“Swingers” is a moderate length conditioning piece that should take about 15 minutes to complete. The KB Swings are the meat of this workout, so be ready to
spend some time here and work methodically through these reps. Choose a weight that you could do 25+ reps unbroken when fresh. During the workout, sets of 10-
15 swings will be a good approach for most. The row will also take a big chunk of time so be ready to pace this out from the beginning. On the wall balls, we want
these to be on the heavier side, so choose a weight that will allow you to do consistent sets of 8-12 reps. Hold back a little on round 1 and then see if you can
maintain that pace or speed up slightly on the 2nd and final round.

————————————————–

BeachFit WOD:

8:15 and 9 AM BeachFit Only!

“ Leroy’s Hangover Cure”

For Time:

600 m RUN

30 Burpees 

Bike 1 mile 

600 Ski erg 

Bike 1 mile 

30 Burpees 

600m RUN

*40 seconds of Plank btwn movements* 

Time cap: 30 min

CrossFit Week of WODs 1.1.2018

By: 0

I used to resent obstacles along the path, thinking, ‘if only that hadn’t

happened, life would be so good.’ Then I suddenly realized, life is the

obstacles. There is no underlying path. -Janna Levin

————————————————–
Monday 1.1.18

– Happy New Year!

Holiday Hours 7, 8, 9, 10 AM CrossFit 

8:15, 9 AM BeachFit Only


Strength/Skill Work:

4 Rounds (10 Min Cap)
5 Mixed Grip Pull ups w/ 5 sec hold above bar S(2-4 Reps/Banded)
70’ HEAVY D-Ball/Sandbag Carry
-Rest 2 Minutes After Each Round-


“Swingers”
2 Rounds For Time: (20 Min Cap)
50 Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)
40/30 Cal Row S(30/25 Cals)
30 Wall Balls S(14/10) RX(20/14) RTG(30/20)
20/15 Cal Bike


WOD Tips:
-The strength/skill work will be incorporating pull up holds today, which is a great way to get stronger for all kinds of pull ups and hanging movements, and will help
us to learn how to activate and engage our back/lats properly. Pick a number of reps that you believe you can stay consistent with across all 4 rounds, maintaining
the full 5 second hold above the bar. You will be switching your grip every round. For the D-Ball carry, the goal is to go heavier than you have done before. Typically
we carry the d-ball in longer distances with little to no rest, so challenge yourself today, since it is only 70’ at a time. You can start with a moderate weight for round
1, and then try to build with every set.
-“Swingers” is a moderate length conditioning piece that should take about 15 minutes to complete. The KB Swings are the meat of this workout, so be ready to
spend some time here and work methodically through these reps. Choose a weight that you could do 25+ reps unbroken when fresh. During the workout, sets of 10-
15 swings will be a good approach for most. The row will also take a big chunk of time so be ready to pace this out from the beginning. On the wall balls, we want
these to be on the heavier side, so choose a weight that will allow you to do consistent sets of 8-12 reps. Hold back a little on round 1 and then see if you can
maintain that pace or speed up slightly on the 2nd and final round.

————————————————–
Tuesday 1.2.18
“Clean Sweep”
Strength/Skill Work:
20 Min EMOM:
1 Squat Clean and Jerk (Push or Split) Build in Weight


For Time: (4 Min Cap)
15 Squat Cleans (80%-85% of Heaviest Weight Above)


WOD Tips:
-Today is very strength and skill oriented with the squat clean being the main focus for today. The EMOM is the main focus for today, where we will be doing 1 clean
and jerk every minute for 20 minutes. This will start very light and you will have plenty of time to build throughout. Early on, the rest will seem long, but it will begin
to speed up once the weights get heavy. The goal for today is to work to the heaviest possible weight with no misses. You will be building throughout the 20
minutes, but you don’t have to increase every minute. Try to hit as close to a perfect rep as possible at each weight before moving on to the next weight. The clean
must be a squat clean, but the jerk can be either a split jerk or push jerk, whatever is more comfortable for you.
-We will finish the day with a quick sprint of 15 squat cleans for time at 80-85% of the heaviest weight from above. The goal for this is to get under 3 minutes, but we
will have a firm 4 minute cap. Move well and efficiently on each rep, and use your breathing between reps to keep your rest consistent and provide a brief recovery
before the next rep.

————————————————–
Wednesday 1.3.18
“Das Boot”
2 X 8 Min AMRAPs
50’ DB Front Rack Walking Lunges S(35/25) RX(50/35)
15 Toes-to- Bar S(10 TTB/15 K2C)
100 Double Unders S(50 DU/100 Double Taps)
*4 Mins Rest Between AMRAPs


CORE WOD

2 Rounds:
10 Single Leg Glute Hip Bridge + M/E SL Bridge Hold (Per Side)
10 Side Plank Hip Drops + M/E Side Plank Hold (Per Side)
10 Hollow Rocks + M/E Hollow Hold


WOD Tips:
-“Das Boot” is a great open-style workout to help us work on our pacing and conditioning. Similar to last year’s Open, the DBs on the lunges can be carried in any
position on or above the shoulders. Make sure to relax your grip on the dumbbells since you will need it for the toes to bar and double unders. The goal for today is
to hit both 8 minute sections hard, but to match or beat your score on the 2 nd AMRAP. For the lunges, choose a weight that you can do unbroken for at least the first
round. For the toes to bar, choose a number of reps that you could do in 1-2 sets when fresh. During the workout, break these up from the beginning to help
manage your grip and breathing throughout this workout.
-For the Core WOD, you can rest as needed between movements and rounds. Try to keep the rest shorter between movements (<30 seconds) and then you can take
a bigger rest at the end of the first round (1-2 minutes). While each movement finishes with a “max effort” hold, end each set once you feel the quality of your
positions change.

————————————————–
Thursday 1.4.18

Strength/Skill Work:

10 Minutes of Quality Movement
Max Goblet Wall Sit Hold
Max Bridge Hold
*Every time you break, 2 KB Windmills/Side


“Mr. Plow”
4 Rounds For Time: (25 Min Cap)
12/9 Cal Bike
90’ Plate Push (6 x 15’)
50m/Arm SA Farmer’s Carry S(53/44) RX(70+/53+)
250m Run S(200m)
-Rest 2 Minutes After Each Round-


WOD Tips;
-Today’s strength/skill work is all about quality movement. The goal for this is to help activate the core and lower body for today’s workout, while also improving
flexibility and range of motion through the shoulders and hips. The goal for this is to stay moving for all 10 minutes. Similar to yesterday’s core WOD, you will end
each set of wall sits and bridge holds, once you feel the quality of your positions chance. You will be alternating between the wall sit and bridge hold, always
completing 2 KB windmills per side after each movement.
-“Mr. Plow” is an aerobic interval format, which can help flush the body out after a tough week. Each round should take about 4-5 minutes to complete, and you will
have a mandatory 2 minutes rest between rounds. This will allow you to record your time and to reset back on the bike each round. Even though this is more of an
aerobic workout, hit the bike and plate push a little harder, since they are at the start of each round, and you will be able to recover your heart rate and breathing a
little on the SA farmer’s carry.

————————————————–
Friday 1.5.18
Strength/Skill Work:

12 Minutes to Build to a Heavy Single Power Snatch


“Ergonomics”
For Time: (12 Min Cap)
1000m Row S(800)
15 Power Snatches @ 80% of above
25 Burpee Box Jump Overs RX(24/20) S(20 reps, step ups) RTG(30 reps)


WOD Tips:
-Today’s strength/skill work is an opportunity to work to a heavy single power snatch. 12 minutes is a good amount of time, so most athletes should aim to hit about
90% or more of their max. Work on your footwork and dropping under the bar at the lighter weights, so you are prepared to go low when the weights get heavy.
Even though we aren’t squatting today, the ideal power snatch should be caught just above parallel, especially as the weights get heavy.
-We will be using that weight from the heavy single to determine our power snatch weight for today’s WOD. While the row will take a good amount of time today
(about 4 minutes) this is not where the workout will be won today. Pace the row and conserve energy to hit the power snatches and burpee box jump overs hard.
The power snatches will most likely be performed in fast singles. Continue to focus on moving with great technique, even as you become fatigued. Once you get to
the BBJO, try to settle into a pace that will just keep you moving. Once you get to the last 10 reps, try to speed up through the finish.

————————————————–
Saturday 1.6.18

– Condensed Schedule for Mugs and Steve’s Wedding –

7, 8, 9, and 10AM BeachFit/CrossFit Combo Classes in the North Building Only.


“Double Daniel”
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups


WOD Tips:
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.

BeachFit Week of WODs 1.1.2018

By: 0

Monday 1.1.18

Happy New Year!!

Holiday hours – 8:15 and 9:00 am

“ Leroy’s Hangover Cure”

For Time:

600 m RUN

30 Burpees 

Bike 1 mile 

600 Ski erg 

Bike 1 mile 

30 Burpees 

600m RUN

*40 seconds of Plank btwn movements* 

Time cap: 30 min

———-———-———-———-———-

Tuesday 1.2.18

“Magic Man”

EMOM 24

Min 1- :40 of Row for cals 

Min 2- :40 of DB Front squat (20X1)

Min 3- :40 of Sit ups (Adv: Arms crossed)

Min 4- :40 of Box Jump/Step up

———-———-———-———-———-

Wednesday 1.3.18

“How to Survive a Bear Attack”

5 rounds 

3:00 on / 1:30 off 

Buy In: 250 meter RUN (Sc: 200 m)

60′ Bearcrawl 

12 Sumo KB Deadlift  

AMRAP in remaining time:

“12 Volts”

———-———-———-———-———-

Thursday 1.4.18

“Contraband”

4 sets of:

AMRAP 5

8 Alt. Hanging Knee to chest 

10/8 cal BIKE

12 OH Contralateral Rev. lunges (6/Side)

100 m SA KB front rack Carry (50/arm)

-Rest :45 between sets-

———-———-———-———-———-

Friday 1.5.18

“Hollow From the Otherside”

AMRAP 18

60 Jump rope singles (Adv: 30 DU)

12 Alt. Floor press 

9 Australian Ring rows (Adv: 3 Rope lowers)

6 Side plank taps / side 

*Every 3:00 complete: 30 seconds of Hollow/Tucks rocks (Starting at 0:00)

———-———-———-———-———-

Saturday 1.6.18

– Condensed Schedule for Mugs and Steve’s Wedding –

7, 8, 9, and 10AM BeachFit/CrossFit Combo Classes in the

North Building Only!!!


“Double Daniel”
For Time: (22 Min Cap)
100 Jumping Pull Ups Adv(Kipping Pull ups)
400m Run Together
42 DB Thrusters S(40/25) RX(50/35)
800m Run Together
42 DB Thrusters
400m Run Together
100 Jumping Pull ups


WOD Tips:
-Today’s workout is a partner variation of the hero workout “Daniel” that is in honor of Army Sgt 1 st Class Daniel Crabtree who was killed in Irag in 2015.
-For this workout, you will be performing all the runs together with your partner, and will be able to break up the pull ups and thrusters as needed with one person
working at a time and the other resting. Keep your sets small and consistent on the pull ups and thrusters. 5-10 reps at a time should be good on the pull ups and
about 8-10 reps at a time on the thrusters. If you have kipping pull ups, you can sub these out for the jumping pull ups today. Just be ready to scale if needed since it
will work out to be about 100 pull ups each.

Saturday 12.30.17 Workout of the Day

By: 0

CrossFit WOD:

“Team Cement Mixer”
25 Min AMRAP: (In teams of 2, alternating full rounds)
400m Run S(250m)
Max Unbroken Set of Toes to Bar S(Knees to Chest)


WOD Tips:
-“Cement Mixer” is a workout that we have done a couple times before, and today we will be doing a partner version. One partner will complete a
full round while the other is resting. As soon as partner one drops from the bar, partner 2 will begin their full round. There are several goals for
today’s workout. The first goal is to run pretty fast and to accumulate as many total rounds as you can between you and your partner. The second
goal is to accumulate as many toes to bar/knees to chest as you can between the two of you. Lastly, we want to maintain some semblance of
consistency from round-to- round. This will mean challenging ourselves on both the run and toes to bar (since we have rest built in) but not to the
point where we see a significant drop off from round to round. You will likely see some decrease in reps from round to round, but the goal today is
to keep your best and your worst round within a few seconds and a few reps of each other.

————————————————–

BeachFit WOD:

“Call of Booty”

AMRAP 22 – O Course Style 

200 meter RUN

10 Rope Slams 

10 Ring push ups 

10 DB Deadlifts 

10 meter Sled Push 

20 Sit ups 

Friday 12.29.17 Workout of the Day

By: 0

CrossFit WOD:

Strength/Skill Work:

15 Minutes to Accumulate 4 Sets of 4 Back Squats with 3 Sec Pause at the Bottom


“Doom”
3 X 3 Min AMRAPs:
7 DB Thrusters S(35/25) RX(45/30) RTG(50/35)
7 Burpees to 6” Target
*3 Mins Rest Between AMRAPs


WOD Tips:
-Today’s strength work will consist of pause back squats, which are a great way to develop strength and get more comfortable and mobile at the
bottom of the squat. Take the first 5-7 minutes of the strength piece to build up to a moderately heavy weight. Then use the remaining 8-10
minutes to accumulate your 4 sets of 4 pause back squats. Depth is really important today, so make sure you are getting below parallel but staying
high enough where you have tension through your core and hips. You can build weight slightly through the course of your 4 working sets.
-“Doom” is similar to last week’s workout, where we did snatches and burpees. This week, we are replacing the snatches with thrusters, and using
a lower weight relative to what we used last week. This should allow us to hit an even higher intensity this week, since there aren’t any heavy
weights to slow us down. Choose a weight for the thrusters that you can keep unbroken for the entire workout. For the burpees, find a pace that
you can keep your heart rate under control while moving efficiently. Go hard on each 3 minute interval, with the goal of matching or beating your
score in parts 2 and 3.

————————————————–

BeachFit WOD:

“Walk of Shame”

 For Time 

Buy In:  **Mugs: Surprise**

3 rounds of:

21 KBS

15 DB Walking lunges (Sc: BW)

9 cal Bike 

Time cap: 20 min