Announcements:

Amazing AMAZING work from everyone in the Hale Throwdown. It was such a fun event, made possible by all the competitors and volunteers. The first pics are available on instagram here, with more pics coming later this week.

Warm up: 300 skips
3x
squat walk
inch worm
broad jumps

Mobility: ankle and foot mobility

Skills:

Jumping and Landing

Workout of the Day: 20 Min AMRAP
100m run
50 Double-unders
10 Toes to bar
5 Broad Jumps

Coaches Notes:

Do double under attempts if you’re still working on them. Alternately, do single unders if you are still struggling with basic skipping.

Broad jumps are MAX EFFORT! Bunny hops are not allowed, cover as much ground as you can on each jump.

Yoga at 10AM. See you there!

No WOD or classes for Saturday, April 11, 2015.

From 8:00AM-4PM we are holding our first in-house competition, The Hale Throwdown. Athlete registration is closed but friends and family are welcome to attend.

More info on the event is posted here.

Check our Facebook and Instagram pages for live updates and workout announcements for the event.

Announcements:
The Hale Throwdown is tomorrow, Sat. Apr. 11. If you are a registered athlete, we recommend you skip the WOD below and instead opt for a mobility session and skill work (suggestions are EMOM pull-ups and double-under practice).

More details for athletes and spectators is posted on the blog.

Check our Facebook and Instagram pages for live updates and workout announcements for the event.

Warm-up:
400m run
joint rotation
3x
walking lunge
squat walk
perfect stretch

Skills:
lunges

WOD:
5 rounds for time of:

400m run
50m walking lunges

Announcements:
Reminder: classes on Saturday, Apr. 11 are cancelled for our first Hale Throwdown from 8am-4pm. If you’re not signed up as an athlete, come check it out as a spectator!

Warm-up:
400m run
3x
crab crawl
bear crawl
10 overhead press

Skills:
Push press

WOD:
Push Press:
5-5-3-3-3-1-1-1-1

Coaches’ notes:
Work up to the heaviest push press you can handle with good technique

Warm-up:
1000m row or 800m run

3x
broad jumps
20 sec hang
20 sec handstand

Mobility:

Skills:
box jumps

WOD:
3 rounds for time of
1000m row
20 Pull-ups
30 Box jumps, 20/16 in

Coaches’ notes:
Scale pull ups as necessary

Warm up:
300 skips
joint rotations
there/back of
bear crawl
crab crawl
inch worm
broad jump
20 sec hang from pull up bar

Skills: Double Unders

Workout:

Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

Coaches Notes:
Work on Double unders before class, during class, and during the workout! Scale to attempts as necessary. If and ONLY if you are still struggling with singles, you can scale to 50 singles  

Warm up: 
800 m run
3x
squat walk
inch worm
10 hip hinge
10 front squats

Skills: Squat clean

Workout of the day:
1 mile run
27 squat cleans 115/75
800m run
21 squat cleans 115/75
400m run
15 squat cleans 115/75
200m run
9 squat cleans 115/75

No yoga class Sunday, April 5.

Happy Easter!

Announcements:
SCHEDULE CHANGE:
Our Saturday 9am Class will be our only CrossFit Class, and our Barbell Club will move to 10:30am

Warm-up:
400m jog
The Saturday relay

2 or 3 teams
bear crawl
crab walk
lunge
broad jump
waiters walk
bottoms up walk
wheelbarrow
carioca
skipping
backwards run

Skills:
We’ll review all the movements in the warm up

WOD:
In pairs:

“Crain”

2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135/95 lb.
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 clean and jerks, 95/65 lb.
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20/14-lb. ball
50-yard sprint
34 pull-ups
50-yard sprint

Coaches’ notes:
Saturday FUN DAY! We will help you scale, if necessary.