Thursday 090717

If you are competing Saturday (Bridge & Tunnel) you have the option to do Alternate WOD.

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Met-Con (For time)

12-9-6 reps of
Power Clean 95/65#
Pull-Ups
rest 2:00
9-6-3 reps of
Power Cleans 135/95#
C2B Pull-ups
rest 2:00
6-3-1
Power Clean 165/115#
Bar Muscle Ups

Front Squat @70%

5 x 3 every 1:30

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Alternate WOD

Aerobic Restoration
25-40 minute @ 60-70% effort – easy restorative pace, E5MOM x 1:00 Plank Hold
a) Rowing – focus on mechanics, smooth and efficient, low stroke per minute pace.
b) Cycling – outdoors, enjoy the scenery
c) Assault Bike – conversational and relaxed pace
d) Ski erg – easy and relaxed pace

Wednesday 090617

Programmer’s Notes:   Athletes heading into competition this weekend should be training this week.  Keep intensity high Monday and Tuesday.  On Wednesday and Thursday begin to taper down intensity and focus on refining movements for the competition.  Friday should be a rest day physically and mentally.  Stay hydrated through out the week and stay focused on good nutrition.  Saturday, competition day, stay calm and relaxed, don’t try any new products (protein, pre-work supplements, etc.) or eat any different than you usually do.  It’s just another training day, bring the HEAT!

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Skill (for practice)

100 Single Unders
then In 3:00
10-20-30-40-50-60
Unbroken Double Unders
-must stop b/s

Power Snatch @ 60%

6 x 6 Every 2:00 for 12:00

Met-Con (For Time)

10 Rounds for time
15 Deadlifts 135/95#
15 Push-ups
Cap time 16:00

Tuesday 090517

Programmer’s Notes:   Athletes heading into competition this weekend should be training this week.  Keep intensity high Monday and Tuesday.  On Wednesday and Thursday begin to taper down intensity and focus on refining movements for the competition.  Friday should be a rest day physically and mentally.  Stay hydrated through out the week and stay focused on good nutrition.  Saturday, competition day, stay calm and relaxed, don’t try any new products (protein, pre-work supplements, etc.) or eat any different than you usually do.  It’s just another training day, bring the HEAT!

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Met-Con (For Reps)

4 X (AMRAP X 3)
20/15 Calories Row
20 Toes To Bar
Max Push Press 115/75#
rest 3:00 b/amraps

Pull-Ups (For Strength)

5 sets X 3 reps, build each set

Monday 090417

LABOR DAY – ONLY 12 NOON CLASS

Remember we are still accepting DONATIONS & SUPPLIES for Texas Hurricane Victims.

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Programmer’s Notes:   Athletes heading into competition this weekend should be training this week.  Keep intensity high Monday and Tuesday.  On Wednesday and Thursday begin to taper down intensity and focus on refining movements for the competition.  Friday should be a rest day physically and mentally.  Stay hydrated through out the week and stay focused on good nutrition.  Saturday, competition day, stay calm and relaxed, don’t try any new products (protein, pre-work supplements, etc.) or eat any different than you usually do.  It’s just another training day, bring the HEAT!

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Met-Con (Hero WOD)

“BRASWELL”
AMRAP X 40
12 Burpees
9 Hang Power Cleans 95/65#
18 Wall Ball Shots 20/14#
200-meter Plate Run 45/25#

This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper, and Delray Honor Guard. “She was a badass, and I/we wanted this to be just like her.”

The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, “based on Christine and who she was:” 40 minute AMRAP, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked; Wall Ball Shots, for a sniper’s accuracy; Plate Run, for having to run while carrying gear.

Saturday 090217

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~~~LABOR DAY SCHEDULE~~~

SATURDAY OPEN GYM/SAVAGE SATURDAY 11am – 12pm

SUNDAY – CLOSED

MONDAY – ONLY 12 NOON CLASS (HERO WOD) EVERYONE INVITED TO JOIN!!!

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~~~FUNDRAISER~~~

ALL WEEK LONG WE WILL BE ACCEPTING (HERE IS A LIST OF SUPPLIES) DONATIONS TO SHIP TO TEXAS TO HELP WITH THE HURRICANE RELIEF.  STEPHANIE WAKEFIELD HAS FAMILY MEMBERS IN TEXAS THAT WILL DIRECTLY RECEIVE THE DONATIONS AND PUT THEM TO IMMEDIATE USE.  THANK YOU ALL FOR YOUR SUPPORT.

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Friday 090117

THE DEADLINE FOR ALL APPAREL PRE-ORDER IS TODAY.  HEAD OVER TO THIS LINK FOR YOUR SHIRT.

USE PASSWORD: CFBREED17

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~~~LABOR DAY SCHEDULE~~~

SATURDAY OPEN GYM/SAVAGE SATURDAY 11am – 12pm

SUNDAY – CLOSED

MONDAY – ONLY 12 NOON CLASS (HERO WOD) EVERYONE INVITED TO JOIN!!!

________________________________________________________________________________

~~~FUNDRAISER~~~

ALL WEEK LONG WE WILL BE ACCEPTING (HERE IS A LIST OF SUPPLIES) DONATIONS TO SHIP TO TEXAS TO HELP WITH THE HURRICANE RELIEF.  STEPHANIE WAKEFIELD HAS FAMILY MEMBERS IN TEXAS THAT WILL DIRECTLY RECEIVE THE DONATIONS AND PUT THEM TO IMMEDIATE USE.  THANK YOU ALL FOR YOUR SUPPORT.

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TONIGHT’S FRIDAY NIGHT LIGHT EVENT @ 7:50 PM. BATTLE OF THE COACHES!

Met-Con (For Reps)

AMRAP X 14
60 Calorie Row
50 Toes To Bar
40 Wall Balls 20/14#
30 Cleans 135/95#
20 Muscle Ups

Back Squat @ 75%

5 x 5 Every 1:30

Thursday 083117

THE DEADLINE FOR ALL APPAREL PRE-ORDER IS THIS FRIDAY.  HEAD OVER TO THIS LINK FOR YOUR SHIRT.

USE PASSWORD: CFBREED17

________________________________________________________________________________

~~~LABOR DAY SCHEDULE~~~

SATURDAY OPEN GYM/SAVAGE SATURDAY 11am – 12pm

SUNDAY – CLOSED

MONDAY – ONLY 12 NOON CLASS (HERO WOD) EVERYONE INVITED TO JOIN!!!

________________________________________________________________________________

~~~FUNDRAISER~~~

ALL WEEK LONG WE WILL BE ACCEPTING (HERE IS A LIST OF SUPPLIES) DONATIONS TO SHIP TO TEXAS TO HELP WITH THE HURRICANE RELIEF.  STEPHANIE WAKEFIELD HAS FAMILY MEMBERS IN TEXAS THAT WILL DIRECTLY RECEIVE THE DONATIONS AND PUT THEM TO IMMEDIATE USE.  THANK YOU ALL FOR YOUR SUPPORT.

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Met-Con (For Time)

For Time:
60 Clean and Jerks 95/65#

Accessory Work

4 sets of:
10-15 Strict Press @ ~50% of 1RM
20 Ring Rows
-rest b/s

4 sets of:
10-15 Push-ups
25 Abmat Sit-ups
-rest b/s

Wednesday 083017

THE DEADLINE FOR ALL APPAREL PRE-ORDER IS THIS FRIDAY.  HEAD OVER TO THIS LINK FOR YOUR SHIRT.

USE PASSWORD: CFBREED17

________________________________________________________________________________

~~~LABOR DAY SCHEDULE~~~

SATURDAY OPEN GYM/SAVAGE SATURDAY 11am – 12pm

SUNDAY – CLOSED

MONDAY – ONLY 12 NOON CLASS (HERO WOD) EVERYONE INVITED TO JOIN!!!

~~~FUNDRAISER~~~

ALL WEEK LONG WE WILL BE ACCEPTING (HERE IS A LIST OF SUPPLIES) DONATIONS TO SHIP TO TEXAS TO HELP WITH THE HURRICANE RELIEF.  STEPHANIE WAKEFIELD HAS FAMILY MEMBERS IN TEXAS THAT WILL DIRECTLY RECEIVE THE DONATIONS AND PUT THEM TO IMMEDIATE USE.  THANK YOU ALL FOR YOUR SUPPORT.

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Push Press/Jerk (AHAP)

In 8:00 build up to:
a) Heavy Triple Push Press
b) Heavy Triple Push Jerk

Met-Con (For Time)

For Time:
40 Thrusters 75/55#
40 Bar-facing Burpees
30 Thrusters 75/55#
30 Bar-facing Burpees

 

Tuesday 082917

THE DEADLINE FOR ALL APPAREL PRE-ORDER IS THIS FRIDAY.  HEAD OVER TO THIS LINK FOR YOUR SHIRT.

USE PASSWORD: CFBREED17

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Rowing (Calories)

4 Sets for Max Calories
2:00 ON/ 2:00 OFF

Met-Con (For Time)

For Time
1-2-3-4-5-4-3-2-1
Bar Muscle Ups
3-6-9-12-15-12-9-6-3
Overhead Squats 115/80#

Monday 082817

THE DEADLINE FOR ALL APPAREL PRE-ORDER IS THIS FRIDAY.  HEAD OVER TO THIS LINK FOR YOUR SHIRT.

USE PASSWORD: CFBREED17

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Power Cleans @ 60%

6 x 6 every 1:30

Met-Con (Time)

“THE TANK”
3 RFT of:
8 Front Squats 155/105#
28 Lateral Burpee over Bar
74 Double Unders
Finisher: 43 wt Sit-Ups 35/20#
Goal Time: 16 minutes
Cap Time: 21 minutes