190823 - FYF!

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? of the DAY - Birthday cake??? What flavor???

WARM UP - 2 Rounds
1 minute of cardio
1 minute of PVC Pass Thrus
1 minute of DB Bent Over Row
1 minute of burpees

MOBILIZE .-
4 Stretch
Down Dog to Cobra

COACH PREP -
DB Snatch Warm Up
5 Box Jump Overs
5 Burpee Box Jump Overs

WOD -
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

190822 - SOFTBALL Thursday!!! (Semi Finals Game tonight!)

YA’LL! Tonight at 7pm be at Rolland Moore Park to cheer on the Squatsville Sluggers to a semi-finals AND finals victory!!! WHEN we win the first, we will move on to the finals after the first game! We need your positive energy!!!

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? of the DAY - A mistake you’ve learned from?

WARM UP -
400m Run with lunges and squats

MOBILIZE -
Banded Ankle Stretch

STRENGTH -
Back Squat
10EB, 5 MidWeight,
4x5 at 70%

COACH PREP -
Swing Warm Up
SDHP Prep
Overhead Press/HSPU Warm Up

WOD -
For Time
400m Run
40 KB Swings 55/35
200m Run
30 Sumo Deadlift High Pulls 55/35
100m Run
20 Handstand Push Ups
(Scale to DB Overhead Press)

COOL DOWN -
200m PVC Walk

190821 - Quote of the Week Wednesday

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? of the DAY - Best meal of the day?

WARM UP - 200m run/row/ski
2 Rounds
10 fence step overs
10 tuck jumps
10 push ups

MOBILIZE - Banded Overhead Stretch

STRENGTH - Strict Press
10EB first and an in between weight
3x7 @ 60% of your 1RM

COACH PREP -
Practice high box jumps!

WOD -
AMRAP 4:
4 Box Jumps 30/24
8 Strict Pull Ups
Rest 2 Minutes
4 Rounds for Time
2 Box Jumps 30/24
4 Strict Pull Ups

The score in the system is only the the rounds for time! Use the first 4 minutes to get the hang of the box jumps!

COOL DOWN -
200m jog

190820 - Recipe Tuesday - "Buffalo Chicken Cups"

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Buffalo Chicken Cups! 😋
Perfect for when you’re craving chicken wings but you’re also trying to be good!
🧡 INGREDIENTS:
🥦 Chicken Thighs
🥦 Buffalo Sauce
🥦 Wonton Wrappers
🥦 A little Ranch & Cream Cheese
🥦 Shredded Cheese
🥦 Green Onion
🧡 DIRECTIONS:
Bake chicken at 350° for 30 minutes with some seasonings on it then shred it once it’s done! Mix with sauces! Grease muffin tin and add two wonton wrappers to each then fill with chicken mixture! Bake for 10 minutes! Top with cheese and onions! ENJOY!

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? of the DAY - Favorite comedy movie?

WARM UP -
3 Rounds
with a Partner
150m Row while partner
Air Squats
DB Squats
Squat Hold with Alternating DB Press

MOBILIZE -
Wall Lunges with T-Spine Twist

STRENGTH -
Back Squat
10EB, 5 @ midway weight, then…
4x6 @ 65%

COACH PREP -
Warm Up Overhead Press
Load on Thruster weight
(Share bars if you can!)

WOD -
E2M16M
1:30 Max Row for Calories
1:00 Max Thrusters 95/65

COOL DOWN -
Accumulate 90 seconds of dead hang

190819 - Motivation Monday

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THIS SUNDAY! Join us for Yoga followed by beer/kombucha-mosas and donuts! Everyone welcome! Only costs $5!

Strength Program starts today and will last 4 weeks!
We will retest our 1 Rep Maxes the week of September 23rd!
THAT weekend on Saturday Sept. 28th, we will be having our “Bags for Bags” event! More details to follow!

? of the DAY - What’s a goal you accomplished recently???
(Let’s add those goals to the board!)

WARM UP -
2 minutes of cardio
Banded Push Ups
Banded Strict Press
Banded 90 Degree Walk Outs (Internal/External)

STRENGTH -
Strict Press
(55% of 1RM)
5x7 - 5 Sets of 7
With only 1-2 minutes of rest in between each

COACH PREP -
Muscle Up Scaling (Jumping C2B Pull Ups)
PVC Burgener Prep for Snatch

WOD -
AMRAP 7:
10 Power Snatches 75/55
3 Bar Muscle Ups

GOAL FOR THE WOD - More than 4 Rounds! These snatches should be super light and quick and unbroken!

190816 - FYF! "Saman" Hero WOD

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Saman Kunan.

Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

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? of the DAY - Plans for your weekend?

WARM UP -
100m Run
10 Squats (at the pole)
10 EB Good Mornings
10 EB Front Squats
10 EB Press
10 EB Thrusters

COACH PREP -
Work up to WOD weight on deadlift and practice Wallballs

WOD -
“Saman”
8 Rounds
13 Deadlifts 185/125
17 Wallballs 20/14
400m Run
(40 minute time cap)

GOAL OF THE WOD - This is a long’n! Treat it as a marathon and don’t rush…..just….keep….movin’!

190814 - Quote of the Week Wednesday

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CrossFit challenges the perception that you’re main focus for fitness is to alter/improve your aesthetics! Once someone dives into CrossFIt, they start to shift their intentions from mainly weightloss or 6-pack abs to what skills/strengths you can develop! We are constantly challenge our body to DO more and find more reasons to appreciate what it is capable of!

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? OF THE DAY - What is a phase of your life that is behind you?

WARM UP -
Banded Side Shuffles
Kneeling Squats
Squat Hops
Sprinter Lunge with Rotation Reach

STRENGTH -
1RM Back Squat
10EB, 5, 3, 1, 1, 1….

COACH PREP -
Load on WOD weight

WOD -
“Sally Up”
Back Squat with 40% of today’s 1RM

COOL DOWN -
Couch Stretch (1 minute on each side)
Banded Leg Decompression Stretch (1 minute each side)
Frog Stretch (1 minute each side)

190813 - Recipe Tuesday - "Panko Parmesan Salmon Filets"

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INGREDIENTS
Salmon (About 1 lb.)
Mayo
Lemon Juice
Garlic
Lemon Pepper Seasoning
Panko Breadcrumbs
Grated Parmesan

DIRECTIONS
1) Preheat 385 degrees!
2) Mix wet ingredients together
3) Mix dry ingredients together
4) Coat salmon in mayo mix and top with breadcrumb mix
5) Bake for 15-20 minutes (depends on the thickness of yo’ fish!)
6) Cut into filets and ENJOY IT!

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? of the DAY - What’s your favorite video/arcade game?

WARM UP - Stations (1 minute at each)
Kneeling KB Press
Down Dog with Ankle Reach
Banded Wall Facing Overhead Press
PVC Pass Thrus

STRENGTH -
20 minutes to find Strict Press 1RM
10EB, 5, 3, 1, 1, 1…

COACH PREP -
Set up Anchored Sit Ups

WOD - For Time
1 to 12
EB Strict Press
Anchored Sit Ups

190812 - Motivation Monday (NEW SCHEDULE for STRENGTH PROGRAM!)

TUESDAYS and THURSDAYS at 6:30pm will now be an OPEN GYM time until the OPEN is over!
(Ladies Lift will resume after November unless the new Open Gym is utilized a ton!)
PLEASE COME IN TO…
Make Up 1RM this week for the strength program!
Do the strength program!
Work on skills to improve for the open!
Mobilize more!
Get a little extra cardio!

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? of the DAY - What kind of music are you into?

WARM UP - 12 Calories
Agility 4 Square Warm Up
2 Minutes of double under practice

MOBILIZE -
Banded Shoulder/Chest Opener
Straight Arm Pull Downs

COACH PREP -

T2B Practice =====>
Kipping
Single Leg Raises
K2E/K2C
Target Practice

KB Swings ====>
Progression American Swings

WOD .-
For Time
75 Double Under (Buy-In)
Then…
3 Rounds
15 Toe to Bar
30 KB Swings
Then…
75 Double Under (Buy-Out)

COOL DOWN -
Accumulate 20 back extensions
LaCrosse Ball Roll out your calves!!!

190808 - Soapbox Thursday

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? of the DAY -
Skill you would work on way more if you had time? (CrossFit or Non-CrossFit)

WARM UP - 100m each
Jog
Run
Farmer Carry (Light DB)
High Low Carry
Double Overhead
Walk with 3 squats every 10 steps

MOBILIZE - Laying 90 degree Up & Downs
Banded Squats

COACH PREP - Ring/Bar Scaling Options
Muscle Up Practice

WOD -
For Time
7 - 5 - 3 - 1
Muscle Ups (Ring or Bar)
40 - 30 - 20 - 10
Wallballs 20#/14#

COOL DOWN -

190807 - Quote of the Week Wednesday

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? of the DAY - First record/CD/tape you ever owned?

WARM UP -
1 minute of cardio
Weighted Snow Angle Swimmers (:30 each position)
1 minute Inchworms

MOBILIZE -
Partner PVC Pass thrus

COACH PREP -
Handstand Work
Level 1: Headstands and Kicking up to Handstands
Work on a free hold and/or being smooth with the movement

Level 2: Partner Kick Up
Handstand up to PVC pipe and work on marching (moving hands)

MINI WOD - Choose one
Max Distance Handstand Walk
Max Freestanding Hold
Max Box Clocks

WOD -
3 Rounds
4 minutes of Work and 2 minutes of Rest
400m Row
20 DB Bicep Curls 35/25
Max Handstand Push Ups
(Scale to Push Ups)

GOAL FOR THE WOD - 45 total reps of either! That’s 15 per round!

COOL DOWN -
Accumulate 30 weighted heel taps and/or 30 V Ups

190806 - Recipe Tuesday

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WARM UP -
Standard Warm Up
20/15 Cal
Then...
3 Rounds
5 Goblet Squats
5 Romanian Deadlifts
5 Strict Press (Each Side)
5 Strict Pull Ups or Bar Rows

MOBILITY -
Wrist Stretches
Front Rack Stretches

COACH LED PREP - Going through each movement

WOD -
"Bear Complex"
5 Rounds
A "Bear" is a..
power clean
to front squat
to push press (or thruster)
to back squat
to push press (or thruster)
to front rack.
Each bear complex consists of an UNBROKEN set of 7 "Bears"

190805 - Motivation Monday - Fit Friends

Congrats to everyone who completed their Spartan Race on Saturday and everyone who crushed the Suffer Sunday workout the next day! Today’s message is simple….keep your fit friends around! It’s way easier to enjoy life to the fullest with friends who are daring, adventurous, a little crazy, fit enough to do whatever, and willing to do it with you!

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? OF THE DAY - Favorite caffeinated beverage?

WARM UP -
Agility Ladder & Hurdle Drills
5-10-5 Drill and L-Drill

MOBILIZE -
Roll Out Calves (Violin with Peanut) and LaCrosseBall Feet

COACH PREP -
Double Under Practice (30ish seconds of each)
Bunny Jumps
Single Slap Penguin
Double Slap Penguin
Single-Single-Double-Stop

WOD -
E3M15M
Run 200m
40 Double Unders
(Score = Remaining time in each 3 minute window! EXAMPLE if you have 1 minute and 15 seconds of rest in the first round…your score for that round is 75! Then just add all of the rounds together!)
GOAL OF THE WOD - Atleast 60 seconds left in each window! (Total score = More than 300!)

COOL DOWN -
100m Farmer Carry (Any KB or DB) AND skill work

190802 - FYF

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? of the DAY - Weekend Plans?

WARM UP -
2 Rounds
200m Plate Run 15/10
10 G2O
10 Cossack Squats (w/ plate out front)
10 Deltas

GAME - Big Bowling

MOBILIZE -
PVC against the apparatus lean thrus
(Place the PVC overhead then walk through the squat rack of the apparatus and continue to get your head through the window as the pvc pipe stops!)

COACH PREP -
Box Step Ups ====> Box Jumps
(Starting with these to make space)

EB Strict Press
EB Push Press
EB Jerk
EB SDHP
(5 minutes to add weight to the bar)

WOD -
AMRAP 20:
400m Plate Run 45/25
20 Shoulder to Overhead 95/65
20 Box Jumps
20 Sumo Deadlift High Pulls

COOL DOWN - 4 Stretch & Twisted 4 Stretch
20 Down Dogs to Cobra

190801 - Soapbox Thursday - Food-Like Products!

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Write down what you ate yesterday.
How much of that was actual food….like food that doesn’t have a brand because it was just “food” and not a product produced by a company? Food that didn’t come with a nutrition label. Food that doesn’t have more than one or two more ingredients. Food that needs to be cooked on the stove or oven.

Try thinking about that as you meal plan and walk through the grocery store. Am I buying and eating mostly products or mostly food? As you cook, how much are you cooking that doesn’t require tons of packaging/labels/instructions?

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? of the DAY - What is life too short for?

WARM UP .-
50m run, 100m run, 200m run
2 Strict (banded pull ups)
4 Push Ups
6 Air Squats
10 PVC Pass Thrus

COACH PREP -
Clean Prep
Elbow Drill
Drop Drill
Elbow + Drop Drill
Dip and Drive (Bounce + Shrug)
Hang Muscle Clean - Fast Elbow Focus
Hang Power Clean
From the floor (mid shin) Stand + Shrug
Power Clean

STRENGTH -
E2M18M
50m Sprint + Power Clean
3, 3, 3, 2, 2, 2, 1, 1, 1
We are building to a heavy single power clean! Take it slow, use the run to clear your mind and then get that clean up there! The sets of 3 and 2 are touch and go!

WOD -
AMRAP 6:
1 Power Clean (@ 80% of your Heavy Single you established)
3 Strict Pull Ups
6 Hand Release Push Ups
9 Air Squats

GOAL = 6 Rounds! Treat it as an EMOM!

COOL DOWN -
200m PVC Pass Thru Walk

190731 - Quote of the Week

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? of the DAY - Favorite bodyweight movement?

WARM UP -
Down and Backs
Jog
Run
Walking Lunges
Walking Lunges with Drinking Bird
Side Shuffle
Carioca
(At the far end of each, do 3 push up to dips on the paralette bars)

MOBILIZE - Banded Knee Pull Up Hip Stretch
Banded Bully Stretch

COACH PREP -
Accumulate 2 minutes of support (ring or box)
Review Movements

WOD -
4 Rounds for Time
30 Jump Lunges
20 Ab Mat Sit Ups
10 Ring Dips

COOL DOWN -
Pull Up Finisher (Death by)

190730 - Recipe Tuesday - Tuna Salad

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Looking for a high protein summer meal prep idea? Look no further than a tasty tuna salad!

INGREDIENTS
Hard Boiled Eggs
Mayo
Canned Tuna
Pickles
Mustard
Salt and Pepper

DIRECTIONS
Mix all ingredients together! Start with the tuna then add the whites of the HB Eggs! From there….just go for texture and flavor of your preference! I like lots of mustard and pickles! Throw some lettuce in the meal prep boxes, I like this butter lettuce because it’s crunchy! Then I put it all in a low carb tortilla! YUM!

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? of the DAY - Something from your childhood that made a comeback?

WARM UP -
3 Rounds
(Go in any order based on what’s available)
Sled Push Down and Back
4 Tire Flips
4 Burpees
8 PVC Good Mornings

MOBILIZE -
Banded Leg Crossover Stretch

COACH PREP -
Pause Deadlifts to work on form!
Stop at the top of the knee for 3 seconds and the top of the lift for 3 seconds!
(EB with coach) 3, 3, 3

Load up WOD weight! Should be around 40% of 1RM!
Practice Round = 6 Deadlifts and 3 Lateral Burpees

WOD -
AMRAP 9:
18 Deadlifts 185/125
9 Lateral Burpees

COOL DOWN -
Work on a skill!

190729 - Motivation Monday

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What are you doing TODAY that will get you closer to your goals?
What about TOMORROW? Have you set yourself up for success?

Did you sign up on Zen Planner for your daily gym appointment?
Did you meal prep so you’ve got readily available healthy food?
Did you set aside time to practice that hobby you’ve been working on?

We will be asking this question as the “? of the DAY” and I want you to really think deep about how you’re using this next 24 for your advantage. We want to hear how by Tuesday, you’ll be one step closer to what you want in life!

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? of the DAY - What are you doing this week to get you one step closer to the life you want to live?

WARM UP -
Partner-Up
1 minute of each then switch with rowing partner
Mini Band Slide Press Up the Wall
Straight arm Mini band Pull Aparts
Mini Banded Squats

MOBILIZE -
Banded Snow Angels (See video below)
Use green band to connect the smaller band (blue/red)


COACH PREP -
Review each station
Wallballs - On coach’s call with 3 second hold at the bottom

C2B - Everyone does 3 sets of 5 strict banded pull ups (make it challenging)
Set up jumping IF scaling and practice kipping IF doing Rx

DB PP - Review the “calf jerk” and practice pushing through heels
Light DB PP on coaches call with 3 seconds rest at the top


WOD -
For Total Reps
2 rounds (:90 of work with :30 rest) and 2 minutes rest between rounds
Wallballs
Chest to Bar Pull Ups
DB Push Press
Rowing for Calories

SCALING
Wallballs =====> Weight and/or height of the line
C2B =====> Jumping C2B
DB Push Press =====> Strict Press/Barbell Push Press/Lighter Weight
Rowing for Calories ======> Biking for Cals

COOL DOWN -
Prone (Superman) IYTs