Triscuit

Tuesday Feb 13 2018


Great news!   For the month of March our gymnastics class will be held at 4:15pm on Tuesdays.   Starting on 3/6, Tom will lead  class each week with three parts: a warm up, skillwork and a WOD.  
Also, CF Kids & Teens will be back for an eight week stretch starting 2/26 at 4:15 and 4:45 respectively. See the programs section of the website for details and to sign up.  
Dream big, work hard and stay focused!
Here's to Tuesday!
1.) Triscuit
3 rounds
30 Walking Lunge
5 Wall Walks (nosey & toesies)
30 Air Squats
2.) Every 3 minutes 6-4-4-2-2
Back Squat
Dumbbell Step Ups 30/24" 50/35lb
note: work up to approx 60% for first load
*3.) 20 min AMRAP of Complex @ approx 60%
1 Clean High Pull
1 Clean Extension
1 Floor to High Hang (3 sec pause)
1 Floor to Hang (3 sec pause)
1 Clean & Jerk
Note: never let go of the bar and stay loaded entire movement
*4.) 5 rounds
20m Overhead Kettlebell Walk 2/1.5 pood (2)
20 Kettlebell Swings 2/1.5 pood (1(duh))
*5.) 5-3-3-1-1 
Weighted Pull-up 
Bar Muscle Up
As soon as last rep completed 
1 minute AMRAP 
Strict pull-ups 
*6.) 7 minute AMRAP
10 GHD Sit-ups 
10 Cal Ski Erg
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Shannon VanPay187d

Question: Does that mean if I want to workout at 4:15 on Tuesdays (gymnastics) I have to pay for a specialty membership?

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Grant Soletski187d

No. There is gymnastic class at the same time as reg class

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Betsy Soletski186d

To clarify, gymnastics is part of the specialty class membership. If you want to be in the gymnastics class you either need to have a specialty membership or pay for the individual class. If you have a crossfit membership there will still be CF class at 415. Hope I didn't make that more confusing😬

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Jordan Heider186d

Speaking from experience: If you're not great at handstand push-ups, handstand walks, butterfly pull-ups, ring or bar muscle-ups, or toes 2 bar gymnastics is the place to work on all of it! It's also a ton of fun, because hey, it's with coach Tom. So give it a try!

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Sal Bertuglia186d

I'm a huge advocate of the gymnastics class; after working with Tom I was able to butterfly my pullups, perform ring MUs, and learned to string together my T2B. Overall, its a great class to be a part of 10/10.

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Whiteboard
125-185 Bs. Strict pu and bmu
Bs 65-125#
275# x2, 24” stepup 35#
BS 100-155# 20# DB 24" box Strict pull-up work.
BS 115-160# 35# DB
3 rounds plus some chit chat in 10:05
1/2 @ 375#, RX step ups
BS up to 165# then tried for a PR of 180# thanks to Tina, Todd, & Jim! Thanks guys!
30# DB/20 in box— 2 rounds + 30 lunges
Up to 245#BS, 35#DB
DNF under 10 min
30" box @ 30# db. Hammy said bring it next time.
7:00ish, BS ^170#
#5 extra credit w/ 13 SPU; strung 2 MUs together & shoulder mobility
7:16. Bs 335 clean 155 KompleX
Done, BS 165 -> 235
PU/bar MU, Skirg+GHD
225# x 2 BS
DNF in cap
BS ^145#, 20# DB on 18” box
BS^150#, 25# DB
Did the first part too
BS^190 x2, 25# DB.
30lunges, 1wall walk, third round
Up to 145# 20#db. 24” box
2 round + 30 lunges. BS 125,145,165, 185, 195.
210 1 rep, 5lb pr
DNF triscuit
BS to 275#....27" stepup with 35#
BS 125#, 15 # DB
105-145# bs 25#db
Squat 135-155-175-195-205 for a 5# PR
9:50 for first part
BS 155/175/195 then failed 245 next to rounds because I thought it was 215🤦🏼‍♀️🤷🏼‍♀️LOL...10# weighted PU/ring MU, 11 strict PU in 1min...power snatches and HSPU...Annie 7:30ish
130 - 200# RX
9:34 / BMU work
9:34 then 135 to 215# BS 15# DB
24” box is really tall😂
DNF in cap.
BS 130-215#. Pull up , Bär MU EC w/ Terri. BLACK BAND MU TODAY!! Failed at a normal attempt but I’ll keep trying.
105 to 155# 20#db
Calculus Homework
7:51, 155-205 BS (failed last rep 🙇🏽‍♀️)
155-170-185-195-205. Clean EC 115x10 & 125x10. Birthday WOD by @sal: double fran buy-in, heavy DT (205#), double Fran (cash out). Just being a FOOL
1. 9:40** 2. BS: #125**
**1. Mod. WW (Shldr); 2. 20" box (#18 KB), Yoga, MWOD knee therapy.
8:35, BS up to 175#
EC 6 5 rnds + 10 GHD, EC 3 with Derek
7:00, BS up to 225#
Did stuff..BS 305,
EC weighted pull ups 60 lb singles
2/2 @ 340# (90%)
BS^145#, 12.5#DB
185->265# 50#/30"