Thursday May 30

Strength:

Hand Stand Walking

5 min LSit


WOD:

3 Rounds

5 Squat Snatch
20 Double Unders
10 Burpees

Wednesday May 29

Strength:

5 Rounds of Deadlift

5 Light
5 Medium
5 Heavy


WOD:

5 Rounds

10 HSPU
10 Pistols

Monday May 27

Prayer


Murph

1 mile run

100 Pull Ups
200 Push Ups
300 Squats

1 mile run

Tuesday May 28

Warm Up:

500 m Run

Write 3 New Standards Short Term

2 Long Term

5 Reasons for each

Where are you in that area/rituals
Where you must be/rituals


WOD:

CF TOTAL

3 attempts at

1 Rep Max Shoulder Press

1 Rep Max Back Squat

1 Rep Max Deadlift

Friday May 24

Strength:

Push Ups to a special song!



WOD:

EMOTM - until 50 Squat Snatch are completed

2 Burpees

AMRAP of Squat Snatch (115/75)

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)