10302015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.

Our Town CrossFit – CrossFit

(No Measure)

Row Warm Up

750 Meter Row

Rest 2 Minutes

750 Meter Row

Metcon (Time)

Partner WOD

50 – Squats (each)

50 – Pull Ups (total)

40 – Squats (each)

40 – Pull Ups (total)

30 – Squats (each)

30 – Pull Ups (total)

20 – Squats (each)

20 – Pull Ups (total)

10 – Squats (each)

10 – Push Ups (total)

—————————-

10 – Sit Ups (each)

10 – Push Ups (total)

20 – Sit Ups (each)

20 – Push Ups (total)

30 – Sit Ups (each)

30 – Push Ups (total)

40 – Sit Ups (each)

40 – Push Ups (total)

50 – Sit Ups (each)

50 – Push Ups (total)

Posted in Workouts

10292015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

(No Measure)

Row

4x500m

1:00 rest between rounds

Shoulder Press (4 sets for 8 reps (4+4))

This is 4 Shoulder Press (Strict Press) straight into 4 Push Press for 4 sets. Emphasis dip, drive, and finish on the Push Press.

Snatch Grip Deadlift (4 sets for 8 reps)

Snatch Deadlift: Same set up as snatch. Emphasis technique and movement pattern.

Back Squat (1 Set for 8 Reps at 60% of 1 RM Back Squat)

Back Squat (1 Set for 8 Reps at 65% of 1 RM Back Squat)

Back Squat (1 Set for 8 Reps at 70% of 1 RM Back Squat)

Back Squat (1 Set for 8 Reps at 75% of 1 RM Back Squat)

Posted in Workouts

10282015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

There is a lot of volume today – it is important to keep moving and stay on time.

(No Measure)

Row (1:1-Work:Rest)

8 rounds

250m Row (each)

Go back and forth with a partner for 250m of rowing intervals for each partner. This will be 2000m total for each partner. If you have no partner rest however long each 250m takes you

Snatch (5 x (1+1))

Power Snatch+Snatch

Complete 5 sets (1+1) at 60% of your 1 rep max and record the weight from your final set.

Focus on the bar path and proper technique – these should be fast

Clean and Jerk (5 x (1+1))

Power Clean + Squat Clean & Jerk

Complete 5 sets (1+1) at 60% of your 1 rep max and record the weight from your final set.

Focus on the bar path and proper technique – these should be fast

Deadlift (5×7)

5 sets of 7 reps using 75% of 1 Rep Max across all working sets.

These are touch and go deadlifts – if you are unable to complete seven touch and go reps decrease the weight.

Bench Press (5×7)

5 sets of 7 reps using 75% of 1 Rep Max across all working sets.

Five sets of unbroken bench press

Posted in Workouts

10272015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

Open Gym
PR something or do this …
Which ever one pick have fun

(No Measure)

5 Rounds

5 Minute Jog

1 Minute Rest

This is moderate to low intensity designed to get some time on your feet. Don’t worry about going all out on each round.

Metcon (Time)

4 Rounds

12 Front Rack Lunges

20 Double Unders

9 Push Press

20 Double Unders

6 Squat Cleans

20 Double Unders

**** Weight will be the same for all the movements*****

Posted in Workouts

10262015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CFK Seniors

Skill – Work on your Kettle Bell swing…core tight, small dip and explode to full lock out

(No Measure)

Tabata Dot Drill and Push Ups

Metcon (Time)

10 Rounds

7 Kettle Bell Swings

7 Knee to Elbow

Posted in Workouts

10262015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

(No Measure)

2,000 Meter Row

Rest 2 Minutes

2,000 Meter Row
Emphasize positioning and quick movement patterns

Snatch (Snatch Technique – work up to 40% of snatch)

Emphasize positioning and quick movement patterns

Clean and Jerk (C&J Technique – work up to 40% of C&J)

The snatch and the clean & jerk will also act as a warm up for the front squats. Build up to your max seven rep front squat.

Front Squat (7 reps for 1 set)

The goal is to hit a max lift for 7 reps.

No racks – the bar must be taken from the ground.

Posted in Workouts

10242015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

Add Performance using Athlete Performance

Posted in Workouts

10232015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

(No Measure)

Row

500 Meters

Rest 2 Minutes

500 Meters

Metcon (Time)

Run

200m

Rest 90 seconds

500m

Rest 90 seconds

500m

Rest 90 seconds

200m

Rest 90 seconds

400m

Rest 90 seconds

400m

Rest 90 seconds

200m

Rest 90 seconds

300m

Rest 90 seconds

300m

Rest 90 seconds

200m

Rest 90 seconds

5x200m

Rest 60 seconds between each 200m

Total Distance 4,200 meters

Posted in Workouts

10222015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

(No Measure)

Row

2 rounds

1000m

rest 1:00 minute

500m

rest 1:00 minute

500m

rest 2:00 minutes
Use the Row as your warm up for the weightlifting – clean the weight for the shoulder press from the ground (the press is strict). The shoulder press will act as the warm up for the bench press.

Shoulder Press (1 Set for 10 Reps at 60% of 1 RM Shoulder Press)

Bench Press (1 Set for 10 Reps at 65% of 1 RM Bench Press)

Bench Press (1 Set for 10 Reps at 70% of 1 RM Bench Press)

Use good technique. Same set up as a clean, deadlift the bar to the high hang position using the same pulling pattern as a clean.

Clean Deadlifts (5 Sets for 5 Reps. You pick the weight.)

Emphasis technique and movement pattern.

The front squats begin with a power clean or squat clean.

Front Squat (1 Set for 10 Reps at 60% of 1 RM Front Squat)

Front Squat (1 Set for 10 Reps at 65% of 1 RM Front Squat)

Front Squat (1 Set for 10 Reps at 70% of 1 RM Front Squat)

Posted in Workouts

10212015

Announcements

YOGA NOTICE! Reg class Oct 19…no classes until Nov 9.
“BACK TO ROUTINE” 30 Day Nutrition Challenge starts Nov 2! Talk to Curt Jackson or Amy for details.

Sign up and fee deadline Oct 30th. $20 entry fee.

Info sheets available at computer.

Our Town CrossFit – CrossFit

(No Measure)

Aerobic Capacity

200 meter run

Rest 1 minute

200 meter run

Rest 1 minute

200 meter run

Rest 1 minute

200 meter run

Rest 2 Minutes

300 meter run

Rest 1 minute

300 meter run

Rest 1 minute

300 meter run

Rest 2 Minutes

400 meter run

Rest 1 Minute

400 Meter run

Metcon (AMRAP – Reps)

Class Team WOD

2:00 Minutes of work at each station

followed by 30 seconds rest

Assault Bike (calories)

Sit Ups

Squats

Push Ups

Pull Ups

Row (calories)

Thrusters (65/35)

Double Unders

Burpees

Wall Balls (16/10)

Posted in Workouts
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