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March 2017

February 2017


Wednesday, March 1st, 2017


Hollow/Arch Swings and 1 Leg Toes to Bar. Take 5 minutes to practice transitioning from hollow/arch swings into 1 legged toes to bar.  Then, EMOM for 5 minutes, complete 4 Swings + 4 Alternating Toes to Bar.  Even if you can't do these yet, make the attempt.


Ring Dips - Complete 3 x Max Effort at 25 lbs. If you can not do at least 5 reps, lower the weight OR complete 3 x ME ring holds.


3 Rounds for time

15 Kettlebell Swings (55, 35)
Run 400m
20 GOOD Push Ups

Sandra and Erin getting the work done. 

QUOTE: "I should have checked myself" - Man who wrecked himself.  If you've got a tweak somewhere, take time to back off and get it better sooner rather than later.  We've got plenty of modifications to keep you fit, but also allow you to heal.  Be smart!


Tuesday, February 28th, 2017


Press - 7 x 1, working up to a 1 RM


last done 7/19/16

3 Rounds for time

50 Double Unders
15 Wall Ball Shots (20, 14)
10 Power Cleans (135, 95)


WallBalls (2)
And wave 'em like ya' just don't care!

QUOTE: "Are you tired of sand being kicked in your face?  I promise you new muscles in days!" - Charles Atlas


Monday, February 27th, 2017


Front Squats - 5 x 3, AHAP for all sets.


Head Stands - practice holding a head stand at whatever level you're able - folded up, spine straight, 1 leg in the air, or both.


 4 Rounds for time

15 DB Thrusters (35s, 20s)
15 Toes 2 Bar
Bear Crawls - 2 lengths across

Josh knows Christa is strong enough to handle their soon-to-arrive baby firebreather.  Congrats, guys!  We enjoyed celebrating with you.  

QUOTE:"Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter, and you'll be fitter than any world class runner, gymnast, or weightlifter." - Greg Glassman, founder of CrossFit


February 24th, 2017

Today is CrossFit Open 17.1 at TCF, as well as the Bulldog Cup 17.2 workout.  The evening hours will be Open Gym, in which you can come do the workout, or you can also do it at the Open Gym tomorrow morning from 8:30-9:30.  Make sure you contact Kimberly if you cannot attend during one of these times and need to make it up.  Good Luck!


CrossFit Open 17.1/Bulldog Cup 17.2

For time (20 minute cap)

10 Alternating DB Snatch (50, 35)
15 Burpee Over-the-Box Jumps
20 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
30 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
40 Alternating DB Snatch
15 Burpee Over-the-Box Jumps
50 Alternating  DB Snatch
15 Burpee Over-the-Box Jumps

Go here to see full workout description along with movement standards and alternate versions for scaled and masters.


Amy taking on the Bear.

QUOTE:"Winners build on mistakes.  Losers dwell on them." - Arnold Mori


Thursday, February 23rd, 2017

CrossFit Open workout 17.1 AND Bulldog Cup workout 17.2 are tomorrow!


5 Rounds

Every 3 minutes complete a 400m Row.


EMOM for 8 minutes, complete one 60 yd sprint

Men at work.

QUOTE:"They are in front of us, behind us, and we are flanked on both sides by an enemy that outnumbers us 29:1.  They can't get away from us now!" - General Lewis B. "Chesty" Puller, USMC, when the 1st Marine Division was cut off behind enemy lines and the Army had written them off because they were surrounded by 22 enemy divisions.  The Marines made it out inflicting the highest casualty ratio on any enemy in history and destroying 7 entire enemy divisions in the process.  An enemy division was 16,500+ men while a Marine division is 12,500 men. 


February 22nd, 2017


Bench Press - 5 x 5, AHAP


EMOM for 10 minutes

3 Ring Dips
10/8 Wall Balls (20, 14)


AMRAP in 5 minutes

Man Makers (2 push up) (35s, 20s)
Patrick and Matt going all out.

QUOTE:"Fears are nothing more than a state of mind." - Napoleon Hill


Tuesday, February 21st, 2017


Power Clean - Find your 1 Rep Max


Hand Stand Push Up drill


AMRAP in 15 minutes:

Run 200m
10 Deadlifts (185, 125)
2 Rope Ascents
LaTiesha making pistols look easy.

QUOTE:"Efficiency is doing things right.  Effectiveness is doing the right things." - Peter Drucker


Monday, February 20th, 2017


Back Squat - 7 x 1, working up to your current 1 Rep Max


4 Rounds for time

20 Power Snatch (95, 65)
50 Double Unders


Terri doin' work.

QUOTE:"Losers live in the past.  Winners learn from the past and enjoy working in the present toward the future." - Dennis Waitley


Friday, February 17th, 2017


EMOM for 8 minutes:

Complete one 3-position Snatch AHAP:
-1 from the High-Hang
-1 from the Hang (knees)
-1 from the floor

These should be unbroken. Catch in a squat if you're able.


4 Rounds for time:

10 Hang Power Cleans (135, 95)
15 Ring Dips
10 Strict Pull Ups

Hollow holds.  Fun, fun.

QUOTE:"Success isn't always about greatness.  It's about consistency.  Consistent hard work leads to success.  Greatness will come." - Dwayne Johnson


Thursday, February 16th, 2017


For completion,

EMOM for 24 minutes:

minute 1 - 5 Deadlifts @ 70% 1 RM
minute 2 - Row for calories (12, 10)
minute 3 - 15 Wall Ball Shots (20, 14)


Becky and the barbell. 

QUOTE:"Your coach can write you an incredible training program, properly dose back pats and face slaps, and give you all of the structure and support you need, but ultimately, you have to do the work, remain committed, and believe in what you're doing if you intend to get anywhere." - Greg Everett