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Monday, March 31

3/31/2014

This group. This group of people...competitors...challengers...(dare I say warriors?)...put forth one HECK of an effort over the last five weeks and WE ARE SO, SO PROUD of every single one of them! Lots of PRs, some great self-surprises, and plenty of good times. Be sure to congratulate these guys and gals when you see them next...and then make the decision to JOIN the fun next year. Until then, any interest in doing an in-house competition on Saturday, May 10?

Strength: Snatch

Conditioning/Skill:
3 sets
:45 Nose-to-Wall HS Hold
40 DUs
:30 L-sits

Saturday, March 29

3/29/2014

THIS IS IT - the very last CrossFit Open competition weekend of 2014! Regular class is still at 9 a.m. and the competition heats start at 10:00 a.m. Stick around and cheer for your fellow CFH athletes...then of course, there's the COOKOUT immediately following!

21-18-15-12-9-6-3
Thrusters (95/65#)
Burpees

Saturday, March 22

3/22/2014

It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes, if you can!

Don't forget - we're having an "End of the Open" cookout next Saturday immediately following the last CrossFit Open workout. Join the Facebook event page so we can talk details as the date nears.

Regular Class Workout:
Run 400m
50 T2B
40 Wall Ball (20/14#)
30 Cleans (135/95#)
20 Burpees
10 V-Ups
*20:00 time cap

Open Competitors, 14.4:
14:00 AMRAP
60-cal Row
50 T2B
40 Wall Ball (20/14#)
30 Cleans (135/95#)
20 MUs

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:15 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Saturday, March 15

3/15/2014

It's time for the next CrossFit Open competition weekend! Regular class is still at 9 a.m. where you'll do a workout similar to the one CrossFit HQ released for our CrossFit Open athletes. Competition heats start at 10:00 a.m. so stick around and cheer for your fellow CFH athletes!

Regular Class Workout:
15:00 AMRAP
15 Deadlifts (185/135#)
15 Box Jumps (24/20")
15 Push-Ups

Open Competitors, 14.3:
8:00 AMRAP
10 DLs (135/95#)
15 Box Jumps (24/20")
15 DLs (185/135#)
15 Box Jumps (24/20")
20 DLs (225/155#)
15 Box Jumps (24/20")
25 DLs (275/185#)
15 Box Jumps (24/20")
30 DLs (315/205#)
15 Box Jumps (24/20")
35 DLs (365/225#)
15 Box Jumps (24/20")

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 11:20 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Saturday, March 8

3/8/2014

Complete the following for time:
Run 1 large lap
THEN
7 Rounds
1 Squat Snatch (95/65#)
7 OH Squats
7 Burpees
THEN
Run 1 large lap

OPEN COMPETITORS: HEAT 1 STARTS AT 10 A.M. IMMEDIATELY FOLLOWING CLASS.
CrossFit Open 14.2...
From 0:00-3:00
2 rounds of 10 OH Squats (95/65#) and 10 C2B pull-ups
From 3:00-6:00
2 rounds of 12 OH Squats (95/65#) and 12 C2B pull-ups
From 6:00-9:00
2 rounds of 14 OH Squats (95/65#) and 14 C2B pull-ups
Continue to follow the same pattern until you fail to complete 2 rounds inside the 3:00 window.

Saturday, March 1

3/1/2014

This is it! It's time for the CROSSFIT OPEN 14.1 workout!

10:00 AMRAP
30 Double-Unders
15 Power Snatches (75/55#)

If you are NOT competing in the open, class will run at 9 a.m. as usual and scaling options are on the whiteboard. See you soon!

NOTE TO ALL DROP-IN OPEN COMPETITORS: YOU WILL BE PLACED IN THE LAST HEAT, WHICH WILL START AT 10:50 A.M....SHOW UP, WARM UP, PREP, ETC AS YOU PLEASE AND BE READY TO GO AT THAT TIME.

Saturday, April 6

4/6/2013

LET'S EAT! Oh wait....let's workout first...
THIS IS IT - the very last CrossFit Open workout of 2013! After the class workout, we'll run the competitors through heats as usual, then we'll pull out the food, tables, coolers, and grills and kick back to relax. You guys have all worked so hard leading up to the CrossFit Open season (whether you signed up for it or not) and we're really very proud of everyone. Take a moment to recognize everything you've accomplished lately.

CrossFit Open WOD 13.5
4 min AMRAP
15 Thrusters (100/65#)
15 C2B Pull-Ups
*if you reach 90 reps (3 full rounds) before the 4:00 cap, the workout becomes an 8 min AMRAP
*if you reach 180 reps (another 3 full rounds) before the 8:00 cap, the workout becomes a 12 min AMRAP
*and on, and on, and on until you fall short of 3 full rounds

Saturday, March 30

3/30/2013

Help us send HAPPY BIRTHDAY wishes to Barbara Ford, then come in for the CrossFit Open 13.4 workout (to do the Met-Con or just to cheer on your fellow warriors as they tackle the 4th of 5 competition weekends), and of course - wrap up the weekend with a very HAPPY EASTER tomorrow!

7 min AMRAP
3 Clean & Jerk (115/75#)...[(135/95#) for the Open competitors]
3 T2B
6 Clean & Jerk
6 T2B
9 Clean & Jerk
9 T2B
Continue adding 3 reps to each round

Saturday, March 23

3/23/2013

This is it - the CrossFit Open 13.3 workout has been announced and we're going to tackle it today! It's a great mix of the benchmark "Karen" workout and the benchmark of 30 muscle-ups...with a few double-unders in between.

12 min AMRAP
150 Wall Ball (20/14#)
90 Double-Unders
30 Muscle-Ups

Saturday, March 16

3/16/2013

Not only do we have a new PR bell, more floor mats, and the new "bobsled" addition to the gym, but it's also time for the CrossFit Open 13.2 workout! What a way to kick-start the weekend!

10 min AMRAP
5 Shoulder-to-overhead (115/75#)
10 Deadlifts
15 Box Jumps (24/20")

Saturday, March 9

3/9/2013

CrossFit Open Workout 13.1
In 17:00 complete as much of this list as possible:
40 Burpees (touching a target 6" above your reach)
30 Snatch (75/45#)
30 Burpees (touching a target 6" above your reach)
30 Snatch (135/75#)
20 Burpees (touching a target 6" above your reach)
30 Snatch (165/100#)
10 Burpees (touching a target 6" above your reach)
AMRAP Snatch (210/120#)

Wednesday, March 6

3/6/2013

This is it! Today is the day and "the Open is upon us." CrossFit HQ will announce the first Open workout tonight at 7 Central - get ready for 5 adventurous weekends as we complete these workouts each Saturday March 9 through April 6.

Strength: RDL

Conditioning:
:60 ME Push-Ups
:60 Rest
8 min AMRAP
16 One-arm KB Swings
12 KB Thrusters
8 Burpees
:60 Rest
:60 ME Push-Ups

Tuesday, March 5

3/5/2013

Strength:
Clean & Jerk

Conditioning:
5 min AMRAP
Squat Clean & Jerk (165/110#)

*CF Open WOD 11.3

Thursday, February 28

2/28/2013

Cute video showing what a few people do NOT want to see in this year's CrossFit Games Open competition. The first workout will be announced in less than one week...so we better start practicing the cement mixing now!

Speaking of practice, let's do loads and loads of Snatch lifts tonight.

10:00 cap
30 Snatch at 75/45#
30 Snatch at 135/75#
30 Snatch at 165/100#
AMRAP Snatch at 210/120#

*CF Open WOD 12.2

Thursday, February 21

2/21/2013

We have ANOTHER goal to check off the February list. Please help us congratulate Kelly for getting her butterfly pull-ups last night (after one heck of a workout, too)!

Strength: Push Press

Conditioning:
15 min AMRAP
9 Deadlifts (155/100#)
12 HR Push-Ups
15 Box Jumps (24/20")

*CF Open WOD 11.2

Saturday, February 16

2/16/2013

The first workout for this year's CrossFit Open will be announced in 18 DAYS!

If you plan to compete, go to games.crossfit.com to register and select our box as your affiliate. Go...do it now! Hurry!

If you'd like to help judge, go to oc.crossfit.com and take the online judges course. LET US KNOW so we can schedule competitors and judges appropriately on Saturdays throughout the Open (March 9 - April 6).

Today, let's step back and complete one of last year's Open WODs:
18 min AMRAP
15 Box Jumps (24/20")
12 Push Press (115/75#)
9 T2B

*Compare to CrossFit Open WOD 12.3 (completed 3/10/12)