11/12/2015
This guy is making it in to training, whats your excuse?! Just a reminder that due to the Christmas party tonight we will not have a 6:30pM class tonight or a 9AM class tomorrow! If you didn't RSVP to Joyze
10/12/2015
Demystifying atlas stones in Monday's workout! Warm-up 15' Alternating Minutes 10 Push-ups 30 Double-unders 5 Pull-ups Skill 3 Rounds for Quality 5x 3-stop Snatch Deadlift 5x Tall Snatch 5x Snatch Balance Strength 8' EMOM 3 HBBS at 75% Metabolic Conditioning Competitive 21-15-9/6-4-2 Thrusters (95/65) Rope Climbs Intermediate 21-15-9/3-2-1 Thrusters (75/55) Rope Climbs Intro 21-15-9 Thrusters (95/65)
09/12/2015
Congrats to Chris on his squat PR, earning him the chocolate for last Friday! Warm-up 15' Alternating Minutes 10 Cal Row 10 Toes to bar 10 Overhead Walking Lunges Metabolic Conditioning CrossFit Games Open 14.2/15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2
07/12/2015
Thanks to everyone who came out to CrossFit Closer to support coach Joyze and Mark, time to get back to work! Warm-up 15' Alternating Minutes 12 Wall-balls 30" Lockout on Rings 60" Pigeon Weightlifting M.E. Hang Snatch Metabolic Conditioning 21-15-9 Burpee Box Jump Stone to Shoulder (115/94, 94/72, 72/42)
04/12/2015
Who gets the next treat?! Warm-up Choice! Strength Work up to a heavy single HBBS Skill Not for time: Accumulate 50 HSPU (ideally strict)
03/12/2015
Just a reminder that tomorrow is the last day to get your forms in for our traditionally raised meat order! Warm-up 15' Alternating Minutes 5 Pull-ups 10 cal. Row 10 Toes to Bar Skill 3 Rounds for Quality Slider Walk Slider Inch Worm Around the World Weightlifting 5 x Clean + Front
01/12/2015
Skill week is here, what will you be working on!?!? Warm-up 15' Alternating Minutes 10 Burpees 10 Kb Swings 10 Box Jumps Weightlifting 6' EMOM 1 Snatch Pull 1 Power Snatch 1 Hang Snatch Metabolic Conditioning For Time: 10-1/1-10 Power Clean/Overhead Squat (115/75) (95/65) (75/55)
30/11/2015
Great Work everyone on those rope climbs!! Warm-up 15' Alternating Minutes 10 cal. Airdyne 5 Inch Worms 10 Toes to Bar Skill 3 Rounds for Quality 60' Slider Walk P2P HS Walk 15" L-sit Metabolic Conditioning "Rowling" 10 Frames
27/11/2015
The intensity has been great lately, keep up the hard work everyone! Warm-up Choice! Skill Split Jerk Weightlifting 8' EMOM 2 Clean and Jerks Metabolic Conditioning Competitive 20 cal. Airdyne 2 Snatches (135/95) 18 cal. Airdyne 4 Snatches (135/95) 16 cal. Airdyne 6 Snatches (135/95) 14 cal. Airdyne 8
26/11/2015
Warm-up 15' Alternating Minutes 10 Push-ups 12 Wall-balls 60" Pigeon Skill 3 Position Snatch Strength 10' EMOM 3 HBBS @70% Metabolic Conditioning Competitive 14' AMRAP 20 Deadlifts (115/75) 10 Thrusters (115/75) 5 Pull-ups Intermediate 14' AMRAP 20 Deadlifts (95/65) 10 Thrusters (95/65) 5 Pull-ups Intro 14' AMRAP 20 Deadlifts 10 Thrusters 5
