AMRAP

Tues 3.1.16

Strength: Bentover Row, 4×8, Every 90 seconds

WOD: 25 Min AMRAP 

  • 200 Meter Run
  • 25 HRPU
  • 25 ABMAT Sit Ups
  • 25 Slam Balls (50/30)

200 meter run

Shoutouts: Ana 4 yr anniversary

Box News:

  • Want to Improve your skills? Click Me

Schedule/Event News:

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
April 30th, 2016: SteelFit Qualifier: Come Support Kevin, Sky, Casey, Jess P, Kaitlin, Jenna, Ryan, Kyle, Mike F, Alex L, Rubio, Justin
June 18th, 2016: SteelFit Finals: Athletes TBD
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2

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Mon 2.8.16

Strength: Squat Clean, 5, 4, 4, 3, 2, – 70, 75,75, 80,85%, Every 2 min

WOD: AMRAP and AMAP

  • 10 Min AMRAP
  • 7 Squat Cleans (55%)
  • 30 Double Unders

Record AMRAP Score

3 Min Rest

AMAP

  • 30:30 for 8 Rounds  Air Squats
  • *Record total Reps

Shoutouts: Reese 2 year anniversary
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing

March 25th, 2016: Friday Night Lights
April 23, 2016: Battle Of the BAEs CrossFit Comp
June 25th, 2016: 4th Annual Tri State Games
Team Saturdays: Season 2


CrossFit Members Get 10% Off Nick’s Sticks

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Tues 2.2.16

WOD: 30 MIN AMRAP

  • 20 Cal Row or Bike (every round alternate between bike and row)
  • 20 KBS (70/55)
  • 20 BJ (24/20)
  • 20 Hollow Rocks

Coaches: Half the class will start on rower. Half the class will start on Bike. If an athlete needs to get on a bike but it’s taken then they can move on to the next exercise and come back to it. Classes over 14: One person can do the ski erg for the entire workout and the rest will do burpees in place of bike/rower. 

Shoutouts: Tom W Bday
Box News:

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 6, 13, 20 Due to competitions
  • No Bootcamp on Sat Feb 13. In replacement, we will be having a VDAY Workout
    • For the Vday Workout, you don’t need your significant other. Come with your BFF from the box!
  • Feb 25- March 17: Thursday Night Only: The Open Viewing
  • March 25th, 2016: Friday Night Lights
  • April 23, 2016: Battle Of the BAEs CrossFit Comp
  • June 25th, 2016: 4th Annual Tri State Games


CrossFit Members Get 10% Off Nick’s Sticks

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Wed 1.20.16

WOD: 32 Min AMRAP Challenge

  • 21 Burpees
  • 15 Power Snatches (115/75)
  • 9 Rope Climbs
  • *Record the total AMRAP of YOUR score at the end of 32 minutes 

Everyone will be paired up AGAINST someone else

You will work for 2 minutes while your competition is resting for 2 minutes. 

Every 2 minutes you will switch who works and who rests

When you begin working again after your rest, pick up where YOU left off

This is NOT a partner workout. You are competing against someone who has their own score. You are sharing equipment unless you need different weights for the snatch. 

Shoutouts: none

Box News:

Schedule News:


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Thurs 1.14.16

Strength: Clean, 7×1, Find 1RM, Every 2 min

WOD: 20 Min AMRAP 

  • 20 ABMAT Sit Ups
  • 10 Box Jumps (24/20)
  • 5 Squat Cleans (135/95)

Shoutouts: Terri and Jesse 3 yr. anniversary

Box News:

Schedule News:

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Tues 1.12.16

Strength: Bentover Row, 4×8, Every 90 Sec

WOD: AMRAPs

Part A: 10 Min 

  • 30 Cal Row
  • 10 Floor Presses (155/95)

3 Min rest

Part B: 10 Min 

  • 10 HRPU
  • 60 Double Unders

Shoutouts: Jacqueline Bday, Wanda 4yr. anniversary

Box News:

Schedule News:

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Wed 1.6.16

Skill: Pull Up

WOD: AMRAPS

Part A: 11 Min AMRAP 

  • 60 Burpees
  • 30 ABMAT Sit Ups
  • 15 Muscle Ups (15 Pull Ups)

2 Min Rest in between parts

Part B: 11 Min AMRAP 

  • 10 Burpees
  • 5 Muscle Ups (5 Strict Pull Ups)
  • 15 ABMAT Sit Ups

Shoutouts:  Alex L 1 year anniversary

Box News:

Schedule News:

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Fri 12.18.15

WOD: Throwback Friday

35 MIN AMRAP

18 SSJ (1 for 1)

  • 180 Single Jump Ropes

18 HRPU

  • 180 JR

18 Overhead Lunges (45/25) (1 for 1)

  • 180 JR

18 Burpees

  • 180 JR

18 G2O (45/25)

  • 180 JR

11.14.13

5.14.13

5.10.12

Shoutouts: HOLIDAY PARTY Tonight! 6pm start.  Over the weekend: Jeidy 1 year anniversary (12.19) Kaylynn Bday (12.20)

Box News:

Schedule News:

Events:

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Tues 12.15.15

Skill: Rope Climb

WOD: 4RFT and AMRAP 

Part A: 4RFT 

  • 5 Rope Climb
  • 30/24 Calories on the Bike (Men 30, Women 24)
    • *Record time when finished
    • *16 Min Cap

Part B: 12 Min AMRAP 

  • 12 Floor Presses (135/95)
  • 8 Bentover Rows (135/95)
  • 4 Muscle Ups (Mod: 8 Strict Pull Ups)
    • 4 Min Rest

Part A and B transition into each other WITHOUT a rest

  • If more than 7 people in class then some people will need to start on part B
  • If more than 14 people in class then some people will need to use the assault bike
  • If more than 16 people in class the people over 16 will have to replace calories with burpees

Shoutouts: Billy 4 year anniversary, Moira Happy Bday

Box News:

Schedule News:

Events:

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Mon 12.7.15

Strength: Front Squat, 7×1, Every 90 seconds, start at 85%.

WOD: AMRAPs

Part A: 9 Min AMRAP

  • 7 Front Squats (165/125)
  • 7 Muscle Ups (Strict Pull Ups)

3 Min rest

Part B: 12 Min AMRAP 

  • 20 Box Jump Overs (24/20)
  • 30 HRPU

3 Min rest

Coaches: if there is no enough equipment…have a couple people start on Part B. The rest and work times will work out perfectly so when the people on Part A is done with their 3 minute rest the people on Part B are finishing their portion.

Shoutouts: None

Box News:

Schedule News:

  • All of December: No 3pm Classes
  • December 8: No 6:10pm or 7:15pm due to event at the box
  • December 24,25,31, Jan 1 – limited schedule due to holidays
  • December 12,19,26 – BenchMark Saturdays
    http://isabellafitness.com/25315-2/

Events:

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