Thursday May 23

Our team is getting strong! Lots of difficult movements yesterday and you are all getting close to RXing all of them ! Lariza and Hedi did all their Deadlifts with 155lbs as well! Great work you two!

Brett


Strength:

10 Rope Climbs

10 Slosh Pipe Leans



WOD:

16 min AMARAP


20 Double Unders
10 Toes to Bar
20 Kettle Bell Swings (70/53)

Wednesday May 22

Strength:

Deadlift

30 In a Row

(225/155)

3 x max L Sit



WOD:

5 Rounds for Time

2 Muscle Ups
4 HSPU
6 Over head Squats (135/95)

Tuesday May 21

Strength:

3 Rounds of Bench Press

5 Light
5 Medium
5 Heavy


WOD:

Every Minute on the Minute 12 min

2 Thrusters (135/95)
5 Strict Pull Ups

Monday May 20 PR Day

Strength:

Max Plank Hold



WOD:


Kelly

5 Rounds of

30 Wall Ball
30 Box Jump
400 m Run / 500 m Row

Friday May 17

Just made a huge commitment that will be saving a life, a relationship and bettering the world. There is a lot I need to sacrifice though. Here we go!


Strength:

Death By HSPU


WOD:

For Time

100 Overhead Pistols
150 Push Ups

Thursday May 16

Strength:

5 Rounds of

5 Light Front Squat(60%)
5 Medium Front Squat (70%)



WOD:



Weighted dip 3-2-2-2-1-1-1-1-1 reps

(CrossFit.com WOD)

Wednesday May 15

CFG,

In celebration of our warriors and so we can understand their pain. We will perform all of the competitor WODs that our team will be rocking this weekend in Denver.

Even the warm up is one of their workouts!

So excited team!


Also - Reminder - 5:30 Yoga and 6:30 CrossFit on Friday and 8:00 AM CrossFit n Saturday will not have an instructor, on account that I will be coaching and cheering on our competition team in Denver this weekend.

If you and a group of your CrossFit Friends would like to come and do the WOD or some YOGA anyway feel free to use the facility and to lock up and turn the lights off afterward.


Post score to comments on the website!

Brett Lark


Warm Up:

2 min of as many meter row as possible


Skill:

4 min max rep wall ball
3 min max rep kettle bell swings
2 min max rep knees to elbow
1 min max rep pull ups



WOD

8 min to get as far as possible

3 - 6 - 9 - 12 - 15 - 18 - ect

Burpees

Push Press

Tuesday May 14

Strength:

Cycle #1 (strength) 3RNFT
5 Clean (75%)
10 RDL (75%)

Cycle #2 (Stamina) 5 RNFT
5 Snatch Balance
5-10 HSPU
3 Behind neck wide grip pull-up


WOD:

3 Rounds

2 Rope Climbs
30 Wall Ball

Monday May 13

This is going to be a great day! We have a lot that is new and different .try to come so that you are updates on all the new techniques!


Brett




Strength:


Cycle #1 (5RNFT)
5 Floor Press
12 Supine Raise
8 Strict Pull-ups
Cycle #2 (3RNFT)
10 Box Squat (~60%)
30sec Squat Hold
15 Wide leg T2B



MEGAN

21- 15- 9

Burpees
KB Swing (32/24kg)
Double Unders

Friday May 9

Looking for PJ, Nami, Tiffany, Ryan Echer, Lynne, Jorge tomorrow. :-)



Strength:

5 min total L Sit



WOD:

200 Jump Rope

In that Amount of time perform an AMRAP of

10 Bench Press (Body Weight)
10 Squat Clean (Body Weight)

Thursday May 9

We trashed you legs yesterday so giving them a fair rest today.

Check toward the middle of the day for a great update!



Strength:

100 Toes to Bar



WOD:


16 min AMRAP

4 HSPU
8 Burpee Pull Ups
12 Dumbbell Weighted Lunges

Wednesday May 8

Strength:

100 Pistols


WOD:

EMOTM

ODD: 3 Squat Clean Thrusterx
EVEN: 1 Length Bear Crawl

Tuesday May 7

We are needing to get a little more strict on our parking policy. to help with this all the trainers will park in the overflow lot. to help us please only park in front of our bay door or our office space. If there is no more parking please park next to the ditch in front of the Thrift Store.

Thank you,

Brett Lark


Strength:

Shoulder Press:

10 - 10 - 5 - 7 - 7



WOD:


10 Rope Climb

20 Box Jumps

30 Wall Ball

40 Double Unders

500 Row

40 Double Unders

30 Wall Ball

20 Box Jumps

10 Rope Climb

Monday May 6

CFG,

Another day closer to hot weather summer. In great news, Zachary from 6:30 has decided to join the CFG community, please give him a warm welcome! Zach will also be choosing the Hero WOD next week, so be prepared for a doozie.

4:30 PM class is becoming an advanced CrossFit WOD. Only come to this time if you are confident to throw down without the watching eyes of a trainer. You will be working out side by side with me, Coach Brett. If you want to be the best, you must train with the best! Come on over, I love the comradary!

There are several of our new members that will be performing in competitions coming soon. Kelly has a 1/2 marathon in two weeks and then a 1/2 ironman shortly after. Lariza, Mars, Tiffany, Logan, Laura, and Kyle are competing at a local CrossFit comp in Denver in a few weeks. And Sue also as some major races. Oh, and Laura V and Bob V have a 1/2 marathon as well. Recently Cynthia has decided to race the Hogback Hustle 5K here in New Castle and some of the CF kids are preparing for a 5 K as well.


Some of you CrossFitters started your journey just to get in shape and have realized that you have gained so much more, elite athleticism status. I want everyone to find something to use your new found athleticism for. There are so many options, swimathon, 5K, 1/2 Marathon, local CrossFit Comp, Mud Race, Triathlon, even a jump rope or lifting competition. Whatever it is I encourage everyone to commit to something that challenges and gives you a goal to apply your athleticism to. You have been given a gift and now you can use it to your full potential. If you need some help choosing an event, please let me know I would be glad to help! You are all amazing athletes, even if you don't know it yet!

Love you all, God Bless!


Coach (Brett)




Warm Up:

30 Wall Ball
20 x Overhead, Side, Underhand Partner Wall Ball Toss
50 Push Ups

Skill:
Hand Stand / Walk

WOD:

ISABEL

30 Snatches For Time (135/95)

Friday May 3

This week has been brutal! So in reward and in honor of healing, our fitness pursuit will be a large game day today. Everyone get on so we can have as much fun possible playing these games! The more the merrier truthfully!



Warm Up

Clean, clean, snatch (duck, duck goose)

Burpee (Hit the Deck)




Strength:

Car Push for 200 m


WOD:

Bear tag

Thursday May 2

Strength:

Shoulder Press

10 - 9 - 9



WOD:

EMOTM 6 min

ODD: 5 Squat Snatch (135/95)
EVEN: 3 HSPU

And a surprise.

Wednesday May 1

Strength:

Deadlift

20 - 15 - 10 - 5


WOD:

10 Dumbell Burpee Squat Clean Thrusters (50/35)
Sprint 200 m
30 Overhead Pistols
Sprint 200 m
10 Dumbell Burpee Squat Clean Thrusters (50/35)



Quite the moth full. - Matt and Logan

Tuesday April 30

Strength:


Back Squat

10 - 10 - 10 - 10


WOD:


2 Rounds for Time


4 Rope Climb

800 m Run

40 Strict Push Ups

Monday April 29

Warm Up:

30 Burpees
20 Toes to Bar
10 HSPU
20 Kipping Pull Ups


Strength:


Bench Press

10 - 10 - 3 - 2 - 1



WOD:

"HELEN"


3 Rounds of

400 m Run
21 Kettle Bell Swings (53/35)
12 Pull Ups

Friday April 26

Strength:


EMOTM for 12 min

ODD - 4 Squat Cleans
EVEN - 1 muscle up



WOD:

Run
Tire Flip Jump Overs

Thursday April 25

Strength;

Strict Press

10 - 7 - 5 - 7 - 10



WOD:

3 Rounds

5 Squat Snatch (115/75)
20 Ring Rows

Wednesday April 24

Strength:

Every Minute on the Minute 10 min

7 Sumo Deadlift High Pull (115/75)




WOD:

5 Rounds

5 Burpee Broad Jumps
10 Strict Push Ups
20 Leg Lifts

Tuesday April 23

Strength:

Bench Press


10 - 10 - 10 - 7 - 5



WOD:

AMRAP for 15 min

2 Rope Climb

8 Burpee Box Jumps

14 Kettle Bell Snatch (53/35) (7 each side)

Monday April 22

Sundays are Awesome!

Strength:

Back Squat

5 - 5 - 5 - 5 - Max

With 70% of Max Weight

WOD:


"Diane"

21 – 15 – 9 Reps

225lb Deadlift
Handstand Push Ups

Friday April 19

Strength:

Max Weighted Pull Up (Yep just wait) :-)



WOD:

AMRAP 15 min

10 Lateral Box Jump Overs (24/20)

20 Kettle Bell Swings ((3/35)

Thursday April 18

Strength

Bench Press

10 - 5 -.6 - 7 - 8


WOD

Jackie
1000m Row
50 Thrusters (45#)
30 Pullups

Wednesday April 17

Strength:


Every minute on the Minute 8 min

3 Squat Smatches


WOD:


3 Rounds for Reps 1 min at each station

Rope Climb
Double Unders
HSPU
Squat Clean (95/65)
Man Test (in sec) (53/35) hold to small weight directly overhead in a full squat. May need 2.5s
Rest

Tuesday April 16

Warm Up:

Row 500 m

30 Wall Ball

10 Hand Stand Push Ups


Strength:


Shoulder Press


10 - 9 - 8 - 9 - 10



WOD:

3 Rounds

2 Lengths Dragon Crawl
4 Length Bear Crawl
6 Lengths Weighted Lunges (45/25)

Monday April 15

Warm Up:

1 mile Run / Row
10 Muscle Ups
L- Sit 3 Attemps

Strength:


Overhead Squat

10 - 10 - 6 - 7 - 8



WOD:

FRAN

21 - 15 - 9

Thrusters (95/65)

Pull Ups

(Go RX)

Friday April 12

Warm Up:


1000 m Row
30 Toes 2 Bar


Strength:

Back Squat

10 - 6 - 7 - 8 - 9


4 Squat Cleans OTM

For 10 min

WOD:


30 Turkish Get Ups For Time

Thursday April 11

Warm Up:

3 Rounds of

10 Leg Lifts
15 Wall Ball

Then:

Run 1 mile

Strength:

Push Jerk

10 - 5 - 7 - 7 - 7


WOD:

50 Double Unders
30 Thrusters
20Ring Rows
30 Thrusters
50 Double Unders

Wednesday April 10

Warm Up:


10 Slosh Pipe side bends
2 Lengths of Slosh Pipe Lunges
100 Squats
50 Push Ups


Strength:

Deadlift

5 - 4 - 5 - 9 - 7



WOD:

20 min AMRAP

250 m Row
50 Butterfly Sit Ups
20 Lunges

Tuesday April 9

Warm Up:

30 Burpee Pull Ups
30 HSPU
Forward Splits (2 min Both Sides)
Horizontal Splits (2 min)


Strength:

Bench Press:

10 - 8 - 6 - 4 - 4


WOD:

4 Rounds for Time

3 Squat Cleans

3 Push Jerks

20 Toes 2 Bar


(In order for a round to count the Squat Cleans and Push Jerks must all be done without letting go of the bar. Only after controlling the bar down to the floor after the last push jerk can the hands leave the bar.) this helps us to learn grip strength.

Monday April 8

Nick has gone back to Finland. You will be missed Nick! Had a lot of fun with you!

Warm Up:

1 Length Dragon Crawl
20 Overhead Pistols
Stretch Quads thinking man stretch and sit between feet
30 Strict Pull Ups


Strength:

Front Squat

5 - 4 - 3 - 3 - 3

Every Minute on the minute for 7 minutes

5 Power Snatch (115/75)




WOD:

Lynne

5 Rounds For Max Reps

Bodyweight Bench Press Max Reps
Pull Ups Max Reps

Friday April 5

Welcome Back from Mexico Robin!


Warm Up:

4 min squat hold
20 Upside down Sit Ups (there is a mod)
Rope Climb Game
2 - 6 - 10

Strength:

Overhead Squat

10 - 10 - 10

WOD:

3 Rounds

50 m Tire Flips
Run 400 m
20 Kettle Nell Swings (70/53)

Thursday April 4

Warm Up:

1200 m Run
1 Length Dragon Crawl
HSPU Game 5 - 10 - 15


Strength:

Shoulder Press:

7 - 7 - 7 - 6 - 5
Every Minute on the Minute
For 10 Minutes

5 Squat Snatches (95/65)

WOD:

13.5 WOD

12 Min AMRAP
15 Thrusters (100/70)
15 Chest 2 Bar Pull Ups

Wednesday April 3

Warm Up:

500 Jump Rope
Wall Ball Game 20 - 60

Strength:

Sumo Deadlift

10 - 10 - 10 - 10 - 10


WOD:

12 min AMRAP

10 Jumping Lunges
20 Butterfly Sit Ups
10 Push Ups


Finish:

1000 m Row

Tuesday April 2

Warm Up:

800 m Run
10 Skin the Cats
Pull Up Game - 10 - 20 - 30

Strength:

Scott's Press

5 - 5 - 5 - 5 - 5


WOD:


4 Rounds

2 Rope Climbs
10 Overhead Pistols (45/35)
12 HSPU

Monday April 1st

Warm Up:

30 Burpees
Max Hand Stand Walk / Hold
5 - 10 - 15 - 20 - 25 - 30 Toes 2 Bar (must be done in a row to count) get as far as possible.


Strength:


Front Squats
10 - 10 - 10




WOD:

"AMANDA"

9 - 7 - 5

Muscle Up
Squat Snatch (135/95) Beginners (65/45)

Friday March 29

Skill:

1 Rep Max Front Squat

400 m Sprint Timed




WOD:

13.4


7 min AMRAP

3 Clean and Jerks (135/95)
3 Toes to Bar
6 Clean and Jerks (135/95)
6 Toes to Bar
9 Clean and Jerks (135/95$
9 Toes to Bar

And so on


Then

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Thursday March 28

Skill:

Kettle Bell Swing

And

Max Toes to Bar

Max Push Ups

500 m Row for time

Cycle through the stations



WOD:

5 Rounds of

5 Bench Press (70% of Max)
10 Pull Ups
20 Kettle Bell Swings (70/53)

Wednesday March 27

Skill:

Slosh Pipes

2 Rounds

1 length lunges
10 Front Squats
1 Length Walking over head
10 Press

WOD:

1 Rope Climb
4 Pistols
200 m Run

2 Rope Climbs
8 Pistols
200 m Run

3 Rope Climbs
12 Pistols
200 m Run

4 Rope Climbs
16 Pistols
200 m Run

5 Rope Climbs
20 Pistols
200 m Run


Finish:

Max Rep Toes to Bar

Tuesday March 26

Skill:

2 min Splits Horizontal
4 min Splits Vertical (2 min each side)



WOD:


10 HSPU
20 Toes 2 Bar
30 Box Jumps
40 Double Unders
500 m Row
40 Double Unders
30 Box Jumps
20 Toes 2 Bar
10 HSPU


Finish:

Longest Single Jump Rope session!

Monday March 25

Skill:

Power Clean

5 - 5 - 4



WOD:

ELIZABETH

21 - 15 - 9

Cleans (135/95)

Ring Dips

Friday March 21

Warm Up:



SKILL:

Slosh Pipes



WOD:

13.3

18 min AMRAP

150 Wall Ball
90 Double Unders
30 Muscle Ups

Thursday March 21

Thursday 3/21/13

SKILL:

3 x Max Rep Toes to Bar
3 x Max Rep Double Unders


WOD:

5 Rounds

5 Muscle
7 Power Cleans (185/125)


If time:

Max Hand Stand or Hand Stand Walk

Wednesday March 20

WOD


MURPH


1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Substitute 100 m row for run if needed

Tuesday March 19

Warm Up:


30 Burpees

Stretch

1000 m Row (for time)


Skill:

Scott's Press

5 - 5 - 4 - 4 - 3

WOD:


Rolling on 20s

3 Rounds

20 Front Squat (135,95)
20 Burpees
20 T2B


Game the longest Push Up

Monday March 18

Warm Up

50 Push Ups

80 Butterfly Sit Ups

30 Double Unders

20 Toes to Bar



Skill:

5 - 5 - 5 - 5 - 5

Hand Stand Push Ups (Difficult)


WOD:

HELEN

3 Rounds

21 Kettle Bell Swings (53/35)
12 Pull Ups
400 m Run