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1-30-15

Level-1&2 Classes:

Mobility: Part 1
Lax triceps
Lax lats x1min each
Lax thoracic spine x1min
PVC box shoulder stretch x1min

Strength:
Front Squats x3,1,3,1
Rest 2-3mins

WOD: 8min AMRAP
Dead-lift x5 (225/155)
Box jump-overs x10 (24/20)
T2B x5

Mobility: Part 2
10-15mins your Choice

Level-3 Class (CF Invictus Training):

A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 85-90%
Strict Handstand Push-Ups to Deficit x 4 reps
Make the deficit challenging, but I still want you completing the four reps each of the six sets.

B. Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%

C. For times:
185/135 lb Ground to Overhead x 10 reps
Rest 60 seconds
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps

D. Six sets for times of:
40 Unbroken Double-Unders
20 Wall Ball Shots (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

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1-29-15

Level-1&2 Classes

WOD:
Row x250m
Rest 2min
Row x500m
Rest 3min
Row x1000m
Rest 3mins
Row x500m
Rest 2mins
Row x250m

Mobility:
Roll hamstrings x1min each
Roll hips x1min each
Roll quads x1min each
Banded hamstring stretch x1min each
Banded quad stretch x1min each
Runners stretch x30sec each position

Level-3 Class (CF Invictus Training)

A1. Complete as many rounds and reps as possible in two minutes of:
4/2 Muscle-Ups
8 Deadlifts (225/155 lbs)
Rest 3 minutes, and then…

A2. Complete as many rounds and reps as possible in two minutes of:
4 Power Cleans (185/135 lbs)
8 Chest-to-Bar Pull-Ups
Rest 3 minutes, and then…

A3. Complete as many rounds and reps as possible in two minutes of:
4 Front Squats (155/105 lbs – from the floor)
8 Toes to Bar
Rest 3 minutes, and then…

A4. Complete as many rounds and reps as possible in two minutes of:
4 Power Snatches (135/95 lbs)
20 Double-Unders
Rest 3 minutes, and then…REPEAT A1 through A4.

The “A” portion should take you exactly 37 minutes.

B.Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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1-28-15

Mobility: Part 1
Lax anterior shoulder x1min each
Lax thoracic spin x1min
Lax triceps x1min each
Ring step through x1min each

Strength: 4 Rounds
Wt push-ups x6-8
Rest 30-45sec
Ply push-ups x5-7
Rest 2mins

WOD: For Time (12min CAP)
Du’s x40
Level-2 G2OH x20 (115/80), Level-1 Db Cln/Press x10 each (50/30)
Ring dips x15
Du’s x40
Level-2 G2OH x10, Level-1 Db Cln/Press x10 each (50/30)

Mobility: Part 2
10-15mins Your Choice

Reminder:
1.) 10min FREE massages today (1/28/15) starting at 6pm. There will be a sign-up sheet for those interested. These massages are for people who are interested in future massages for body restoration.

2.) Yoga will be starting up again on Wednesday (2/11/15) at 6pm. If you’re interested. Unlimited $25 per/month, Non-members $50, or Single yoga class $8, Non-members $12.

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1-27-14

Mobility: Part 1
Lax lats x1min each
Lax anterior shoulder x1min each
Single arm box stretch x1min each

Strength:
Wt. Pull-ups 4×3-5 or Strict pull-ups 4×5-7
Rest 2mins

After last set complete one set of ME Strict Pull-ups.

WOD: Every 2mins for 10min
Run x100m
Wall-balls x20 (20/14)

Mobility: Part 2
Roll quads x1min each
Roll hips x1min each
Roll calves x1min each
Box quad x1min each

Couple reminders:

1.) 10min FREE massages tomorrow (Wednesday) starting at 6pm. There will be a sign-up sheet for those interested. These massages are for people who are interested in future massages for body restoration.

2.) Yoga will be starting up again on 2/11/15 (Wednesday) at 6pm. If you’re interested. Unlimited $25 per/month, Non-members $50, or Single yoga class $8, Non-members $12.

Level-3 Class (CF Invictus Training):

1.) EMOM of 1-rep Thrusters for as long as you can:
Min-1 (145/100)
Min-2 (155/110)
Min-3 (165/120)
Min-4 (175/130)
Min-5 (185/140)

2.) Back Squat every 2 minutes, for 10 minutes (5 sets):
x6 (65)
x4 (75)
x2 (85)
x2 (90)
x4-6 (85)

3.) Complete as many rounds and reps as possible in 3 minutes of:
Hang Squat Cleans x3 (135/95)
Thrusters x6 (135/95)
Shoulder to Overhead x9 (135/95)
Box Jump-Overs x12 (24/20)

Rest exactly 3 minutes, and then…

4.) For time:
Row 750 Meters

Rest until the running clock hits 12:00, and then repeat 3 & 4.

5.) 3 sets not for time:
Handstand Hold x 45 seconds
Prone Trap-3 Raises x8-10
Dragon Flags x6

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1-26-14

Mobility: Part 1
Seated lax hamstrings x1min each
Lax thoracic spine x1min each
Lax triceps x1min each

Strength: 4 Rounds
Dead-lift x6-8
Rest 20-30sec
HSPU x10-12 (strict as long as you can then kip)
Rest 2mins

WOD: 5min AMRAP
Level-2 Pw/Cln x5 (115/80), Level-1 Kb swing x8
Box jump x7 (24/20)

Rest 3mins

For Time:
Row x1000
Level-2 BB facing burpees x30, Level-1 Burpees x30

Mobility: Part 2
10-15mins Your Choice

Today there will only be 5:30pm and 6:45pm classes.

TTCF would like to thank all who donated to the Fight for Air Climb. You have made a major impact in many lives. Thank you!
Aimee
Americana Aulenbacher
Amo Cummings
Andrea Verberkmoes
April
Aubra Lewellen
Becky Taylor
Brian Mayer
Brush Family
Cash, Tatum and Kerri Ranney
Connie Mayer
eunj
Gary Foster
Gino
Jan Bartlett
Josh Harrison
Kelsie Greer
Loren Flemming
lori lubash
Mark Tschetter
Matt Travis
Meghan Verberkmoes
Mike and Shivaun Black
Mr. Scott Carter
Nancy Colfer
Pace Family
Rachel Burr
Raymond and Ivanna Chesnut
Renate De Angelo
Rob Farris
Ron & Allyson
Stephen Paulding
Tracey Miner
Wolf A
And all our Anonymous donors

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1-23-15

Level-1&2 Classes:

Mobility: Part 1
Something a little different

Strength:
FS x5,3,3,5
Rest 2mins

WOD: 4 Rounds
Row x350m
Dead-lift x9 (225/155)
HSPU x12

Rest 90sec

Mobility: Part 2
Lax anterior shoulder x1min each
Lax triceps x1min each
Lax hips x1min each
Ring step through x1min
Half pigeon stretch x1min each

Reminder, there is no 9:15am class today (1-23-15).

Level-3 Class: (CF Invictus Training)
1.) 3 sets, not for time, of:
Dip holds x20-30sec
Nose-to-Wall HSPU hold x 60sec
L-Sit x 30-45sec

2.)12min EMOM
Snatch +OHS (75/80)

3.) 10 sets for times of:
Run 100 Meters
MU x2
Push Press x4 (115/75)
BB lateral burpees x8
Push Press x4 (115/75)
MU x2
Rest 60 seconds

4.) 4 sets, not for time
Chinese Rows x 5 reps
Tempo Ring Dips x 8-10 reps @ 1112
(pause one second at the bottom, and two seconds at the top)
Rest as needed

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1-22-15

Level-1&2 Classes:

WOD: 12min EMOM
Min-1 T2B x9
Min-2 Ring push-ups x12
Min-3 Du’s x40
Min-4 Plate laterals x15

Mobility: Part 2
Roll lats x1min each
Roll quads x1min each
Roll hamstrings x1min each
Wall quad stretch x1min each
Banded hamstring x20 each
Ring lat stretch x1min each

Level-3 Class (CF Invictus Training)

1.) Every 90 seconds, for 15 minutes (10 sets) of:
FS x2 reps (78-83)
Strict HSPU x 6 reps

2.) 5 Sets
Halting Clean Deadlift + Hang Clean + Clean + Jerk (80-85)
Rest as needed

3.) 3 Sets for max reps of:
45 seconds of Ground to Overhead (155/110)
Rest 45 seconds

4.) 10min EMOM
Odd Min- 15 Wall Ball Shots (30/20 lb)
Even Min- 10 Chest-to-Bar Pull-Ups

IMG_1850

1-21-15

Mobility: Part 1
Roll hamstrings x1min each
Roll hips x1min each
Lax thoracic spine x1min
Thoracic stretch x1min
Box pigeon stretch x1min each

Strength: 3 Rounds
HSPU hold x1min
Rest 45sec
Hollow rock x1min
Rest 45sec

WOD: 4 Rounds
Level-2 Pw/Sn x15 (75/55), Level-1 Db Pw/Sn x5ea (50/30)
Hill run or Row 350m
Rest 90sec

Mobility: Part 2
10-15mins Your Choice

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Fight for Air Climb

This weekend six Track Town CrossFit athletes will participate in the Fight For Air Climb in Portland, Oregon to help combat lung cancer. The Fight for Air Climb is an event hosted by American Lung Association to help bring awareness as well as raise money for education and research.

A little more about Lung Cancer:

1.) Lung cancer is the leading cancer killer in both men and women in the United States. In 1987, it surpassed breast cancer to become the leading cause of cancer deaths in women.

2.) The number of deaths due to lung cancer has increased approximately 3.5 percent between 1999 and 2012 from 152,156 to 157,499. The number of deaths among men has reached a plateau but the number is still rising among women. In 2012, there were 86,740 deaths due to lung cancer in men and 70,759 in women.

3.) Approximately 402,326 Americans living today have ever been diagnosed with lung cancer.3 During 2014, an estimated 224,210 new cases of lung cancer were expected to be diagnosed, representing about 13 percent of all cancer diagnoses.

4.) Lung cancer is the most common cancer worldwide, accounting for 1.8 million new cases and 1.6 million deaths in 2012.

Resource by American Lunge Association

Sunday TTCF will charge a 160 flights of stairs to pay tribute to those fighting lung cancer. We ask for support to help us reach our goal of $500 by donating to our team Kaizen (meaning: change for the better). These donations will help those in need of life saving education, lung cancer research, and support groups. A dollar or a hundred dollars, everything helps! Thank you for your support.

Click to donate TTCF Team Kaizen

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1-20-15

Mobility: Part 1
Roll hamstrings x1min each
Lax anterior shoulder x1min each
Lying prone shoulder stretch x1min each

Strength: 4 Rounds
Strict dips x7-10
Rest 20-30sec
Dead-lift x8-10 (185/115)
Rest 90-120sec

WOD: Every 4mins for 12mins
Row x250m
Burpee x15
Box jump x10 (24/20)

Rest 3mins

5min AMRAP
Wall-balls x20 (20/14)
Du’s x30

Mobility: Part 2
Roll hips x1min each
Roll calves x1min each
Ring lat stretch x1min each
Box pigeon stretch x1min each

Level-3 Class: (CF Invictus Training)

1.) 3 Sets not for time, of:
Rope Climbs x 2-3 ascents
Wall Walks x5
Toes to Bar x10-12

2.) 5 sets for time of:
Pw/Clns x5 (185/115)
C2B x10
Rest 60sec

Rest 5min and then…

3.) 5 sets for time of:
Row x 250m
Pw/Snatches x5 (115/80)
Rest 60 seconds

Rest 5min and then…

4.) 5min AMRAP
Front Squats x10 (135/95)
Pull-Ups x10
Du’s x20