Posts tagged Fitness
Master the basics
Shauniqe completing Open 17.5 scaled and crushing it! Double unders for her next time...

Shauniqe completing Open 17.5 scaled and crushing it! Double unders for her next time...

Now the buzz of the 2017 Open is over let's get back to thinking about how to accomplish the things that were limiting or difficult in those workouts. Going back to the basics and working on mastering them is a great way to improve your overall abilities. Keep things simple, scale as needed and dose it with the same intensity you were attacking the Open. Start with one thing at a time to work until it becomes an afterthought and then move on to the next. Keep it simple!

Workout 04/05/2017

A - Every 3 minutes for 15 minutes

3 Push Jerk (escalating load)

B - For time 

30 Thruster (95#/65#)

30 Handstand push-up (sub piked)

Run 800 meters

*Think fast and scale to make it challenging but you can keep moving. Sprint the finish!

Food, fitness and fun, what else?
Time for our quarterly 5k run!

Time for our quarterly 5k run!

Out of the cave will be here on Wednesday 03/29 from 7 - 8:30pm, let them take care of thinking about what to eat for dinner with delicious Paleo meals. 

*This Saturday 04/01 9am class will be our quarterly 5k run, be on time, bring your running shoes and a friend. 

*Saturday 10am - 11am test your Snatch and Clean & Jerk, this will not be a coached class. Warmup, mobilize and let's see what you can do!

Workout 03/29/2017

4 x 2 minute rounds with 2 minutes of rest in between rounds

25/20 Calorie row/ski

10 Hang power snatch (75#/55#)

Max Strict handstand push-up (sub piked)

*Score is number of handstand push-ups accumulated, scale to get at least 1 hand stand push-up*  

Let's try that again
Saturday morning Cardio classes will now start at 8am

Saturday morning Cardio classes will now start at 8am

A little clarification on the post from last night, only our Saturday morning Cardio classes are changing to a start time of 8am. The schedule page is up to date, please reference that for any questions. Thanks

Workout 03/08/2017

For time (20 minute cap)

Run 400 meters

21 Box jump (24"/20")

21 Overhead squat (95#/65#)

Run 400 meters

15 Box jump

15 Overhead squat

Run 400 meters

12 Box jump

12 Overhead squat

Run 400 meters

9 Box jump

9 Overhead squat

Jigsaw on the road
Leslie and Andrew visiting CrossFit 758 in St. Lucia

Leslie and Andrew visiting CrossFit 758 in St. Lucia

Leslie and Andrew have their priorities straight! They are on vacation in the Caribbean and they made arrangements to complete 17.2 in St. Lucia at CrossFit 758. Andrew got 2 bar Muscle ups during the workout! Now they can enjoy the rest of their vacation and get ready for 17.3 back here. Have fun!

*Submit your 17.2 scores now! games.crossfit.com

Workout 03/06/2017

A - Alternating every minute on the minute for 10 minutes

10 Push Jerk (135#/95#)

50 Double unders

*scale to finish within :45 seconds

B - For time (10 minute cap)

Row/ski 500 meters

40 Thrusters (45#/35#)

20 Chest to bar pull-up

17.2

Here is 17.2! Don't forget we have Out of the Cave food truck coming at 5pm. So come early to get your workout done and get some delicious food. Read up on the standards and scaling versions here - https://games.crossfit.com/workouts/open/2017/17.2

Workout 03/03/2017

17.2

Complete as many rounds and reps as possible in

12 minutes of: 2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge 16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

M 50-lb. dumbbells F 35-lb. dumbbells 

What will 17.2 be? Hungry to find out?

Wondering what 17.2 will be? Come watch with the rest of us as it is announced at 5pm. Also for our Friday Night Lights event Out of the Cave food truck will be here serving hot delicious meals starting at 5pm. Come by to get 17.2 done and then eat some good food and cheer everyone else on!

Workout 03/02/2017

5 rounds for time (25 minute cap)

10 Hang power clean (135#/95#)

10 Front squat

10 Front rack lunges

Run 400 meters

Saying our good byes..
Bidding farewell to Roxie...

Bidding farewell to Roxie...

This bright smiling face will be leaving us this week to head out on a new journey in Georgia, Roxie it was a pleasure having you in our community and we wish you well in your new home and adventures. We will miss you, good luck and come back to visit!

Workout 02/28/2017

A  - Alternating every :20 seconds for 10  minutes

Wall ball (20#/14#)

Burpee

B - Accumulate 2 minutes top of pull-up hold