072214 – Tuesday – Skin the Cat, WB Shot, Double-Under, Box Jump, Air Squat

July 21st, 2014 by Nick Stalock
Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend...

Ryan P., Claude G., Mary W., Darcy D., Alison N., Jess S., Alex T. and Addison B. all competed for Union Fitness at Highland Fest this past weekend…


CrossFit Class

Pre-Workout Mobility:
Extension stretch on parallel bars or squat racks with barbell

15-20 Minutes:
Skin the Cat + Forward-Roll on Rings

For Time:
50 WB Shots (20/14)
100 Double-Unders
50 Box Jumps (24/20)
100 Air Squats


Competition Class

Tuesday – 072214 – Primer Cycle (16/21)

Post thoughts and results to “comments”.

072114 – Monday – Back Squat, Run, Push Press, Pull-Ups, Row

July 20th, 2014 by Nick Stalock
Congratulations to Kori Carlson on the birth of her baby daughter Blake Lyn...

Congratulations to Kori Carlson on the birth of her baby daughter (and future member) Blake Lyn…


CrossFit Class

Back Squat:
3-3-3-2-2

For Time:
800 M Run
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
500 M Row
10 Push Press (155/113)
20 Pull-Ups
10 Push Press (155/113)
800 M Run

Post-Workout Mobility:
Shoulder Smashing w/Single Lacrosse Ball (2 minutes per side)


OLY Class

Jerk in Split:
2-2-2-2

Power Clean + Front Squat + Jerk:
3 x (1 + 1 + 2)
3 x (1 + 1 + 1)

3 Position Clean Pull:
2-2-2-2


Strength Class

Back Squat:
8-6-4-4-3

Bench Press:
10-8-6-4-4

Banded Stiff-Legged Deadlift:
8-8-8

Bent-Over Barbell Row:
8-8-8


Endurance Class

4 x 100 M Strides

Each For Time:

1 Mile Run
800 M Run
1 Mile Run
2 minute rest b/w each


Competition Class

Monday – 072114 – Primer Cycle (15/21)

Post thoughts and results to “comments”.

072014 – Sunday – Turkish Get-Up, Run, WB Shot, DB Snatch

July 19th, 2014 by Nick Stalock
Jess S. with the best hair pic EVER...

Jess S. with the best hair pic EVER…


CrossFit Class

Turkish Get-Up:
3 Rounds For Load:
3 on Right Arm
3 on Left Arm

For Time:
400 M Run
30 WB Shots (20/14)
30 R Arm DB Snatches (50/40)
30 L Arm DB Snatches (50/40)
30 WB Shots (20/14)
400 M Run

Post-Workout Mobility:
Sidelying ER Shoulder Stability


Competition Class

Sunday – 072014 – Primer Cycle (14/21)

Post thoughts and results to “comments”.

071914 – Saturday – Run, Thruster

July 18th, 2014 by Nick Stalock
Our good friend and professional judge John W. locking out at the top of the thruster...

Our good friend and professional judge John W. locking out at the top of the thruster…


CrossFit Class

Pre-Workout Mobility:
Banded Hip Flexor (2 minutes per side)

Each Effort For Time:
3 x 400 M Run

For Time:
33 Thrusters (145/98)


Competition Class

Saturday – 071914 – Primer Cycle (13/21)

Post thoughts and results to “comments”.

071814 – Friday – Power Snatch, Power Clean, Farmer Carry

July 17th, 2014 by Nick Stalock
The metro's greatest community awaiting instruction...

The metro’s greatest community awaiting instruction…

CrossFit Class

Pre-Workout Mobility:
Tricep Smashing

Power Snatch:
5 x 1

5 Rounds For Time:
5 Power Cleans (225/163)
50 M Farmer Carry (AHAP)


OLY Class

Clean From Power Position w/Double bounce:
2-2-1-1

Clean Pull + Clean Below Knee + Front Squat:
5 x (1 + 1 + 1)

Clean Pull (Floor + Below Knee):
4 x (1 + 1)


Competition Class

Friday – 071814 – Primer Cycle (12/21)

Post thoughts and results to “comments”.

071714 – Thursday – Russian KB Swing

July 16th, 2014 by Nick Stalock
Coach Andrea leading some post-workout mobility...

Coach Andrea leading some post-workout mobility…


CrossFit Class

Pre-Workout Mobility:
Hamstring Flossing

Power Clean:
3-3-3-3-3

EOMOM 10 Minutes (5 working sets):
30 Russian KB Swings (72/53)

When a set is complete, athletes will rest the remainder of that minute plus the entirety of the following minute.

Post-Workout Mobility:
Hamstring Smash w/Single Lacrosse Ball (2 minutes per side)


Competition Class

Thursday – 071714 – Primer Cycle (11/21)

Post thoughts and results to “comments”.

071614 – Wednesday – Strict Press, Back Squat, Bear Crawl

July 15th, 2014 by Nick Stalock
Nick K. and Jeff A. aka "push-up bros"...

Nick K. and Jeff A. aka “push-up bros”…


CrossFit Class

Strict Press:
5 x 3

21-15-9 Reps For Time:
Back Squat (135/93)
50 M Bear Crawl after each set

Post-Workout Mobility:
Quad Smashing (2 minutes per side)


OLY Class

Power Jerk Behind Neck w/o Moving Feet:
2-2-2-2

Back Squat + Jerk Behind Neck:
2 x (2 + 2)
2 x (1 + 2)
2 x (1 + 1)

Pause Back Squats:
2-2-1-1


Strength Class

Handstand Holds:
10 Minutes

Supine Grip Pull-Ups (Chin-Ups):
5-5-5-5

Parallel Bar Dips:
12-12-12-12

L-Sit Holds:
4 x Max Holds on Rings


Endurance Class

10 x “In and Out” 400’s
1 Minute Rest b/w efforts

For the “in and out” the first 200 M should be run at about 60% max effort with the second 200 M close to 85% or everything you have left.


Competition Class

Wednesday – 071614 – Primer Cycle (10/21)

Post thoughts and results to “comments”.

071514 – Tuesday – Front Squat, Ring Dip, Row

July 14th, 2014 by Nick Stalock
Andee K. setting up for a heavy triple with some spectators…

Andee K. setting up for a heavy triple with some spectators…


CrossFit Class

Pre-Workout Mobility:
Banded Hip-Grinder w/Partner (2 minutes per side)

Front Squat:
3-3-2-2

AMRAP 14 Minutes:
2-4-6-8…and so on
Ring Dips
100 M Row Sprint b/w each set


Competition Class

Tuesday – 071514 – Primer Cycle (09/21)

Post thoughts and results to “comments”.

071414 – Monday – Snatch, Box Jump, KB Swing, TTB, OHS

July 13th, 2014 by Nick Stalock
Floor, below the knee, above the knee...

Floor, below the knee, above the knee…


CrossFit Class

Snatch:
2-2-2-2-2

For Time:
30 Box Jumps (24/20)
30 KB Swings (53/35)
30 TTB
30 OHS (75/53)
30 TTB
30 KB Swings (53/35)
30 Box Jumps (24/20)

Post-Workout Mobility:
Low back smashing w/1 Lacrosse Ball (2 minutes per side)


OLY Class

Drop Snatch:
3-3-3

Snatch Pull + Snatch Below the Knee:
2 x 2 (1 + 1)
2 x (1 + 2)
2 x (1 + 1)

Snatch Pull-Down:
2-2-2-2


Strength Class:

Back Squat:
8-6-4-4

Press:
8-8-6-6

Glute-Ham Developers:
10-10-10

Strict TTB
5-5-5 (Tempo – 2 seconds up/4 seconds down)


Endurance
Class

Warm-Up:
800 M Run
LIne Drills

5 Rounds For Time:
800 M Run
1 minute rest b/w rounds


Competition Class

Monday – 071414 – Primer Cycle (08/21)

Post thoughts and results to “comments”.

071314 – Sunday – Run, Double Under, Burpee

July 12th, 2014 by Nick Stalock
Sam K., Jake B and Drew S. at various stages of the bar facing burpee...

Sam K., Jake B and Drew S. at various stages of the bar facing burpee…


CrossFit Class

Pre-Workout Mobility:
Sleeper Stretch (2 minutes per side)

4 Rounds For Time:
800 M Run
75 Double-Unders
25 Burpees

Post-Workout Mobility:
Couch Stretch (2 Minutes per side)

Post thoughts and results to “comments”.