RFT

Tues 2.16.16

Strength: Floor Press, 4×8, every 90 seconds

WOD: 4RFT

  • 25 Floor Presses (95/65)
  • 25 Pull Ups
  • 25 Hollow Rocks
  • 25 Air Squats
  • 30 Minute Cap

Shoutouts: none
Box News:

  • Want to Improve your skills? Click Me

Schedule/Event News:

  • NEW INFO: No OPEN Gym on Feb 20 Due to competitions
  • 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
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

CrossFit Members Get 10% Off Nick’s Sticks

IMG_9453 IMG_0176 IMG_6083

Mon 2.1.16

Strength: Death By Squat Clean @70%. 1, 2, 3, 4…10 (record when you fail)

WOD: 6RFT 

  • 20 Wall Balls (20/14)
  • 15 Weighted Crunches (45/25)
  • 50 Double Unders

18 Min Cap

Shoutouts: Heather and Eric 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

IMG_5679 IMG_0515 IMG_6623

 

Thurs 1.28.16

Strength: Back Squat, 8×2 @ 90%, For Time

WOD: 5RFT

  • 40 Double Unders
  • 6 Floor Presses (155/95)
  • 8 HSPU
  • 10 Deadlifts (155/95)
  • 12 T2B
    • 25 Min Cap

Compare to last weeks: http://isabellafitness.com/thurs-1-21-16/

Shoutouts: none

Box News:

Schedule News:


CrossFit Members Get 10% Off Nick’s Sticks

 

IMG_5623 IMG_7883 IMG_5590

 

Mon 1.18.16

Strength: Front Squat, 5×3, Every 2 min, Start at 80% of old 3rm, By set 3 or 4 you should be attempting your old 3RM, Use the last set or 2 to establish a new one if applicable.

WOD: 4RFT

  • 60 Double Unders
  • 30 Alt Pistols
  • 15 OHS (95/65)
    • Rest 90 seconds
  • 25 min cap

*Record time after your 4th set of OHS

Coaches: Write their old 3rm on board and their 3rm for today. Please make it identifiable if they establish a new 3RM.  Every athlete’s first set should be at 80% of their old 3RM front squat

Shoutouts:Ulrich B day

Box News:

Schedule News:

IMG_5364IMG_5375 IMG_5374 IMG_5373 IMG_5372 IMG_5371


CrossFit Members Get 10% Off Nick’s Sticks

Wed 1.13.16

Strength: Hang Snatch, 5×3, Every 90 Seconds

WOD

Start the clock. 25 Min Cap

For Time: 3-6-9-12-15

  • HSPU
  • Hang Snatch (95/65)

Record Time

directly into…

4RFT of:

  • 10 Wall Balls (20/15*)
  • 10 Alt Pistols
  • 7 KBS (70/55)

Record Time

Shoutouts: Marlene Bday

Box News:

Schedule News:

IMG_5294 IMG_6465 IMG_3101


CrossFit Members Get 10% Off Nick’s Sticks

Thurs 1.7.16

Strength: Front Squat, 4×6, 80%, Every 90 Seconds

WOD: Partner 4RFT

  • 800 Meter Row
  • 60 Wall Balls (20/14)
  • 30 T2B
    • 25 Min Cap

Switch on and off when you wish

Shoutouts:  none

Box News:

Schedule News:

 

IMG_5546 IMG_5547 IMG_5200

Thurs 12.31.15

Strength: Snatch, 6×2, 85%, EMOM

WOD: 3RFT

  • 10 Power Snatch (115/75)
  • 10 OHS
  • 10 SDHP
  • 10 Lateral Bar Over Burpees

20 Min Cap

Shoutouts:  Andrew Rice Bday

Box News:

Schedule News:

Events:

IMG_4924IMG_50012015123195170642

Tues 12.22.15

Skill: DB Snatch

WOD: 3RFT 

12-9-6

  • DB Snatch (50/35)
  • HSPU
  • BJ (30/24)
  • Rest 2 Min
    • 30 min cap

(12-9-6, 2 min rest, 12-9-6, 2 min rest, 12-9-6, 2 min rest (in total, 3 rounds of 12-9-6)

1 round = 12, 12, 12, 9, 9, 9, 6, 6, 6, 2min rest

perform every exercise in a 12-9-6 rep scheme. get a time, take a 2 minute rest, repeat, and repeat again

Shoutouts: None

Box News:

Schedule News:

Events: none

IMG_4361 IMG_4936 IMG_4884

Mon 12.21.15

Strength: Barbell Complex, Hang Clean + Squat Clean + Front Squat (5×1), Every 90 Seconds

WOD: 8RFT

  • 12 Pull Ups (mod: Jumping Pull Up)
  • 8 Pistols (alt 1 for 1)
  • 4 Front squats (75% of 1RM) *If you can’t clean then you have to pick a weight that you can clean
  • 25 Min Cap

Coaches: 16 person cap. Assign Pull Up Stations.

Shoutouts: Adonis Bday

Box News:

Schedule News:

Events: none

IMG_2835 IMG_1884 IMG_4883