Tuesday, July 31st

Test Week

Max Height Box Jump 1-1-1-1-1 to 1RM

Deadlifts 1-1-1-1-1 to 1Rm

then,

5 Rounds for time of:

5-Deadlifts (275/185)

10-Burpees

15-T2B

*compare to 8/25/17

Max Test: 

1 Mile Run for time.

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting this Thursday, August 2nd.

*This Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout (with prizes for 1st place in each wod).  Call, text or email Daniel for the address.  Family friendly so bring the kids!  The gym will be closed for our party.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you’d like to compete but don’t have a team we have a signup sheet by the white board.  If you’d like to help judge please add your name to the sheet.

https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Monday, July 30th

Test Week

Overhead Squat 1-1-1-1-1 to a 1RM

then,

(pre open wod 2017)

8:00 AMRAP of:

RX                                                          Scaled/Masters

30-Full Snatch (95/65)                   30-Power Snatch (75/55)

15-Ring Muscle Ups                        15-Jumping Ring Pullups (12″ above head)

20-Full Snatch (115/75)                   20-Power Snatch (95/65)

10-Ring Muscle Ups                       10-Jumping Ring Pullups

10-Full Snatch (135/95)                 10-Power Snatch (115/75)

5-Ring Muscle Ups                          5-Jumping Ring Pullups

*compare to 1/21/17

Max Test:

50 Calorie Assault Bike for time.

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting this Thursday, August 2nd.

*This Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout (with prizes for 1st place in each wod).  Call, text or email Daniel for the address.  Family friendly so bring the kids!  The gym will be closed for our party.

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  If you want to compete but don’t have a team we’ll have a signup sheet by the white board for each division.  We’ll need judges too!

 https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Sunday, July 29th

Test Week

Shoulder Press 1-1-1-1-1 to a 1RM

Pendlay Rows 2-2-2-2-2 to a 2RM

then,

100 Single Unders

10 Bench Press (135/80#)

10 Ring Rows

10 Hang Power Cleans (115/75#)

10 GHD Situps

9,9,9,9 reps each

8,8,8,8 reps each

etc, to 1 rep each.  For time.

*compare to 5/16/17

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Saturday, July 28th

Rest Day.

*Today is our free class so bring a friend!  Classes at 9:00 & 10:00.

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

 

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

 

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Friday, July 27th

Test Week

Back Squat 1-1-1-1-1 to a 1RM

Bent Leg Bridge 10-10-10-10-10

then,

3 Rounds for time of:

5-Bear Complex (115/75)

7-Burpees Over Bar

9-CTB Pullups

for time.  Rest 2:00 then,

1 set, max back squats (185/125)

*This Saturday is our free class so bring a friend!  9:00 & 10:00.

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Thursday, July 26th

Test Week starts today!

Push Jerk 1-1-1-1-1 to a 1RM

Band Face Pulls 10-10-10-10-10

then,

“Jack”

20:00 AMRAP of:

10-Push Press (115/75)

10-KBS’s (53/35)

10-Box Jumps (24/20)

*compare to 8/28/17

*This Saturday is our free class so bring a friend!  9:00 & 10:00.

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Wednesday, July 25th

Last day of Deload Week

DB Power Cleans 12-12-12

Hamstring Curls 12-12-12

then,

For time:

1000M Row

75 Wall Balls (20/14, rx+ 30/20)

50 Burpees

25 DB Hang Power Cleans (50/35’s, rx+ 60/45’s)

1 Lap Run

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

*Get your 4 person (2 men/2 women) teams together now for True Grit 6!  RX and Scaled teams will battle it out for the 6th year at the Ville for cash prizes and other goodies.  September 15th.  Register by September 1st to ensure you get your t shirt on the day of the competition.  https://www.eventbrite.com/e/true-grit-6-tickets-48356197689

For more info go to: truegritcomp.wordpress.com

Tuesday, July 24th

Rest Day.

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

 

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

Monday, July 23rd

Deload Week

Skill Practice: Pistols & Parallette L Holds

then,

1/2 Mile Assault Bike Buy In

3 Rounds of:

20 Pistols (total)

20 KBS’s (53/35)

10 HSPU’s

1/2 Mile Assault Bike Cash Out

For time.

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

 

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!

 

Sunday, July 22nd

Deload Week

DB Deadlifts 12-12-12

then,

15:00 AMRAP of:

50-Double Unders

15-KB SDHP’s (53/35)

10-Burpee DB Deadlifts (40/25)

5-Bar Muscle Ups

 

*We will be adding a 9:00am class on Tuesdays and Thursdays starting Thursday, August 2nd!

 

*Sunday, August 5th we are having our Ville get together at the Barnetts house, everyone is invited!  We’ll watch the final day of the CrossFit Games, eat, swim, and we’ll even have a few chances to workout.  Call, text or email Daniel for the address.  Family friendly so bring the kids!