BLACK LIVES MATTER

Why is this such a dividing statement in our country today? Black Lives Matter.

This nation has physically, mentally, and economically (and in every other way) attacked black people for the sole reason of having different colored skin. Too long has this issue been ignored. Too long has real justice not been served. Too long have we been a part of the silence - no longer. Black Lives Matter.

We know words aren’t enough, but the worst thing we could do now is share misinformation. We’re doing our best to educate ourselves about the appropriate funds and petitions and will continue to share what we find. Our community has been keeping us honest and accountable, continue to do so.

What we can do now: This Saturday, the team WOD will be dedicated to George Floyd, Ahmaud Arbery, Breonna Taylor, and countless others lost to police brutality. We’ll perform a hero-type workout similar to these from WodWell.

hWOD FOR 06/05/20

PART A - 10:00 ALTERNATING EMOM

Minute 1: Hollow Body Hold for :45

Minute 2: Handstand Hold for :30

PART B - 8:00 AMRAP

2-4-6-8-10-12-16-18-20…. etc Handstand Push Up

4-4-4-8-8-8-12-12-12… etc Front Rack Lunge (reps shared between legs)

Score = rounds + reps completed

FRIDAY MORNING CLASS TIME

If you take Friday morning classes, yesterday we asked if you’d be willing to change the start time from 7:00 to 6:30. Read yesterday’s blog post here for full details.

hWOD FOR 06/04/20

PART A - 2:00 ON / 1:00 OFF FOR 5 ROUNDS

9 Burpees

6 Cossack Squat

3 Max Vertical to Broad Jump Sub 6 Max Vertical Jumps

PART B - 12:00 AMRAP

“Run”

20 Ottoman Jump

20 Russian Duffel Swings

20 Toes to Chair

30 Duffel Front Squats

—

“Run”

30 High Knees then 5 burpees

30 Squat Jacks then 5 burpees

30 Butt Kicks then 5 burpees

Score = rounds + reps completed

POTENTIAL FRIDAY MORNING CLASS CHANGE

Coach Kim has been able to open her business again and is hard at work! She needs to go into the office a bit earlier on Friday’s, but would still love to coach her normal Friday morning time slot and see all your lovely faces. We’re asking if those that take Friday morning sessions are willing to change the class start time to 6:30 instead of 7:00? Please fill out the survey on Facebook if you’d like to give input!

hWOD FOR 06/03/20

PART A - :45 ON / :15 OFF FOR 3 ROUNDS | MAX REPS OF:

Plank Up

Russian Twist

Air Squat

REST

PART B - 4 ROUNDS FOR TIME | 16:00 CAP

50 Double Unders

15 Hand Release Push Ups

20 Alternating Pistols

Score = time completed

CLEAN TO SNATCH

Back to back Olympic lifting days! We’ll take it (relatively) easy tomorrow given the Olympic loads right after one another.

hWOD FOR 06/02/20

5 ROUNDS FOR TIME | 20:00 CAP

:60 Sprinter Toe Tap

9 Burpee to Tuck Jump

12 Bent Duffel Bag Row

24 Sumo DLHP

12 PVC Power Snatch

Can perform sumo DLHP with weighted duffel

Score = time completed

STAY SAFE

If you have not read any city updates please read today’s update here. Mayor London Breed has implemented a city wide curfew beginning tonight at 8:00. Read full details and exceptions in the news release link above.

hWOD FOR 06/01/20

PART B - ALTERNATING EMOM FOR 12:00

ODD:

3 RDL to shrug

3 Power Clean

3 Front Squat

3 Strict Press

EVEN:

:30 Abmat Situp

PART B - AMRAP 9:00

3 At Home Curtis P

10 Ottoman Jump Overs

At Home Curtis P is:

2 Sprawl to Tuck Jump, 4 Alternating Lunges, 2 Pike Push Ups

Score = rounds + reps completed

SWEATY SATURDAY

Run, squat, burpees. We’re back to normal WODs!

hWOD FOR 05/30/20

SWEATY SATURDAY WOD - FOR TIME 27:00 CAP

400 – 400 – 400 – 400 – 400 Run meters

50 – 40 – 30 – 20 – 10 Single Arm Object OH Squat

10 – 20 – 30 – 40 – 50 Lateral Burpee

Run performed by BOTH partners

OH Squat & Burpees split evenly between the two - one person working at a time

Score = time completed

PRESERVE THE STIMULUS

Today is one of those days Unweighted & Minimal equipment athlete workouts are fairly different than full equipment athletes. The goal of the Unweighted & Minimal equipment versions are to preserve the stimulus of the Full equipment (aka at the gym) version of the WOD. Today we are doing this by increasing reps, altering a movement pattern, and adding a movement.

hWOD FOR 05/29/20

PART A - E2:00MOM FOR 5 ROUNDS

10 Ottoman Jump

10 Pike Push Up

6 Sprawl to Tuck Jumps

Rest with remaining time

PART B - FOR TIME 18:00 CAP

30 Stiff Leg Duffel DL

25 Hang Power Clean

20 Weighted Step Ups

15 Pike Push Up

Score = time completed

Can sub 10 HSPU for pike push ups

LIKE RIDING A BIKE...

… sort of. I did some double unders for the first time in a while the other day, and it wasn’t exactly like that old saying. We all know DUs are one of those things that some days you got ‘em and some you don’t. If you have been doing them hopefully today is a breeze, and if you haven’t make sure to gauge your calf & forearm fatigue - drop down to single unders if needed.

hWOD FOR 05/28/20

PART A - 4 ROUNDS FOR QUALITY | 12:00 CAP

2 Turkish Get Up Each Side

20 Abmat Situp

10 Double Under Hops

Rest as needed inbetween rounds, but stick to cap

PART B - 14:00 AMRAP

1 Chair Pull Up + 1 each round

2 Duffel Thrusters +2 each round

5 Double Under Hops +2 each round

Sequence example:

1 chair PU… 2 thruster… 5 hops… 2 chair PU… 4 thruster… 10 hops….

Score = round + reps completed

WEEK AFTER MURPH

We’ll continue to take tomorrow relatively easy, then begin to build back up to a “normal” day. Programmed work / rest between movements as well as between rounds. As always, rest as needed (especially for a max reps piece), but know there is rest after a movement and after a round. No rep scaling recommendations today, but find load scaling on BtWB.

hWOD FOR 05/27/20

PART A - E:90MOM FOR 8 ROUNDS (12:00)

1 RDL to Shrug

2 Hang Power Snatch

2 Full Power Snatch

5 OH Squat

Rest with remaining time

Perform with Swiffer or PVC

PART B - 4 ROUNDS FOR MAX REPS (16:00)

:45 Alt Object Snatch

:15 REST

:45 Sumo DLHP w/ Duffel

:15 REST

:45 Burpees

1:15 REST

Score = max reps per movement

RECOVERY DAY POST-MURPH

Whether you performed yesterday’s WOD as-is, subbed out movements, or performed your own version of a “Murph workout”, we will take a rest day. We will move for quality, shake out our bodies, and begin to build up the rest of the week.

hWOD FOR 05/26/20

PART A - 9:00 ALTERNATING EMOM

MINUTE 1: 9 Superman Pulse

MINUTE 2: 6 Cossack Squat (3 each side)

MINUTE 3: 3 Inchworm

PART B - 3 ROUNDS FOR TIME | 12:00 CAP

10 Toes to Chair

20 Russian Duffel Swing

15 Ottoman Jumps

Score = time completed

MEMORIAL DAY MURPH

HERO WOD “Murph” will be performed tomorrow, as a part of an annual Memorial Day CrossFit tradition. Although we can’t be physically together this year, this workout symbolizes (more than ever) CrossFit’s community and togetherness.

I dug up the following quote Rob posted last year. I hadn’t read this before, and think it perfectly resonates with what doing “Murph” is all about. (Shout out to @wolfgang2242 on Instagram)

This [day] is for remembering and loving those that have gone before us.  It's also a great time to think of those that are with us now.  These moments can be fleeting, it all changes, sometimes sooner than we would like.  Enjoy those you are with, whether there are many or few.  Cherish what is right now.  It's the best way to love. 

Thank you to all who have served our country, and to those who are serving right now.  

__

Whether you’ve participated in this annual WOD since you’ve started CrossFit, or if it’s your first time doing so, it’s important to see the history behind the workout and why it was conceived:

"Murph" is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

- CrossFit.com (July 18, 2005)

Especially for those first timers, you may look at the WOD and be shocked at its volume. Don’t worry! We’ll have our usual scaling options and will strictly enforce a timecap. For those of you performing the workout on your own, please ensure you’re scaling appropriately. Be mindful of the workout volume and how much you’ve been doing lately. The class plan in the FB groups has scaling options and substitutes for workout movements. Please also follow the strict timecap.

hWOD for 05/25/20

“MURPH”

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Partition pull up, push ups, and air squats any way you’d like we recommend 20 rounds of “CINDY”: 5 pull ups, 10 push ups, 15 air squats

Score = time completed

THANK YOU

To all of our amazing community members: Thank you for your continued support through COVID19. We appreciate the love, encouragement, and participation. Please reach out to us with any questions about SIP pricing, Zoom classes, or anything else!

Another Sweaty Saturday wod for tomorrow. Grab a partner and get to work!

hWOD FOR 05/22/20

2 ROUNDS FOR TIME WITH PARTNER:

25:00 CAP

100 Duffel Thrusters

75 Abmat Situps

600m Run

50 Duffel Clean & Jerk

Reps split evenly with partner, one person working at a time, switch whenever

Score = time completed