New to CrossFit?
Blog Archives and Benchmarks
Saturday
May022015

Sunday May 3, 2015

 

Ben from our kids class crushing some toes to rings.

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

SKILLS & DRILLS

*9:30am with coach Michelle.  Today's focus, handstands/gymnastics.  

 

 

OPEN GYM

*8am - noon

 

 

 

 

Post results and notes to comments.
Friday
May012015

Saturday May 2, 2015

 

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. snatch: to a heavy single

B. 40yd heavy sled push AFAP x 5; rest 3 min

C. 3 rounds for time:

  • 200m row sprint
  • 6 box jump-overs (24/20)

 

 

 

 

 

CSPORT

A. Against a 4 min clock
run 400m
AMRAP wall balls w/ time left
rest 1 min x 2 sets

B. Against a 4 min clock
400m row or 1k bike
AMRAP box jump overs with time left
rest 1 min x 2 sets

C. AMRAP in 17 min
2 min plank buy in
then AMRAP w/ time left
3 burpees
6 pull ups
9 KB high pulls
12 sit ups
 

 

 

 

 

COMP 

1k row @ 90%

Rest 5 min

5 rounds for time:

3 MUs

30 DUs

Rest 5 min

3 rounds:

10 pullups

10 HSPU

10 Box jump 24/20

Rest 5 min

1k row same time as above

 


 

 

 

Post results and notes to comments.
Thursday
Apr302015

Friday May 1, 2015

It's Friday y'all!  Get out there and make stuff happen!  

 

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. back squat: 2-2-2-2-2; rest as needed

B. Against a 15 min clock:

  • 20 wall climb "buy in"

then AMRAP with time remaining,

  • 100m run
  • 15 unbroken wall balls (20/14)

 

 

 

 

 

CSPORT

Group warm up

A. 3 sets @ high effort

  • 15 burpees
  • 250m row sprint

*rest 1-2 min bt sets

B. 3 sets @ high effort 

  • 15 KBS
  • 200m run sprint

*rest 1-2 min bt sets

C. 4 rounds continuous

  • 10 back ext
  • 15 box jumps
  • 20 sit ups
  • 25 DU's
  • 30 air squats

 

 

 

 

 

COMP 

A. Shoulder press: work up to 1RM

B. Clean x 1 x 3 sets; rest 3-4 min

C. Pause front squat: work up to 1RM

+

For time:

15 CAL AD

20 wallballs

10 burpees

20 wallballs

15 CAL AD


 

 

 

KIDS 

WARM UP:
Dynamic Warm up

SKILL:
Hang Cleans
5 reps EMOM for 4 min
4 reps EMOM for 4 min
3 reps EMOM for 4 min

 GYMNASTICS:
Freestanding Handstands & Headstands

 WOD:
Handstands
toes to rings
front squats
speed step
 

 

 

 

 

Post results and notes to comments.
Wednesday
Apr292015

Thursday April 30, 2015

Tobi and Ed with some dueling thrusters. 

 

 

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

BARBELL

*5:30pm with coach Ian.  Get in, get strong!

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

A. 3 rope climbs for time x 4; rest 3 min

*3 min rest is a recommendation, but you can rest as long as it takes to get back to your turn on the rope if you're sharing with your friends.

B. 21-15-9 rep rounds for time 

  • hang power cleans (135/95)
  • ring dips 

C. 21-15-9 rep rounds for time

  • DB walking lunges (x2, 40/25)
  • toes to bar

*rest 6-8 min bt B & C, and do them in any order

 

 

 

 

 

CSPORT

A. 25-15-10
Wall Balls
Weighted sit ups

400m run

B. 25-15-10
Knees 2 elbows
Cal row

400m run

C. 25-15-10
Ab wheels
Push press

400m run

D. 25-15-10
KBS
Lunges (per leg)

400m run
 

 

 

 

 

COMP 

*rest day

 

 

 

WARM UP:
Row 200m

8 Banded OH press
8 Side Steppers
8 Push Up negatives
2 rounds

SKILL CYCLE:
EMOM for 8 min:
Complex:
Clean Pull x 2
Clean High Pull x 1
Squat Clean x 1

GYMNASTICS:
TABATA:
p-bar tuck hold alternating with
pistol squat hold

WOD:
3 min AMRAP:
OH Plate lunges

1 Lap farmer's carry

3 min AMRAP:
Burpees

1 lap farmer's carry

3 min AMRAP:
abmat sit ups

 

 

 

 

 

Post results and notes to comments.
Tuesday
Apr282015

Wednesday April 29, 2015

Sun's out, thrusters out!

 

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - PULL - off

A. weighted pullups: 4 x 3-5 reps; rest 2-3 min

B. max kipping pullups in 90 sec

C. 2 rounds for time:

  • 30 cal row
  • 30 burpees
  • 30 deadlifts (185/125)
  • 3 min plank (if you break it, run 100m and then come back and continue where you left off)

 

 

 

 

 

 

CSPORT

A. For time:
20 ft DB walking lunges
10 single arm DB thrusters
20 ft DB walking lunges
9 single arm DB thrusters
20 ft DB walking lunges
8 single arm DB thrusters
...
20 ft walking lunges
1 single arm DB thruster

B. 3 rounds for time:
400m run
15 pull ups
15 bench press
15 push ups

 

 

 

COMP 

10 min mobility

+

20-30 min run through hills

+

10 min stretch


 

 

 

 

Post results and notes to comments.
Monday
Apr272015

Tuesday April 28, 2015

Last nights 6pm gettin after it in the sudden April heat. 

 

 

 

**Announcements, etc...**

  • Did you guys know we are open until 9:30pm on Mon & Wed nights?  So if the day gets away from you and you still wanna squeeze in your workout, come on down and hang with our night owls Sara & Chris!
  • CROSSFIT KIDS: do you have kids finishing up their spring sports soon?  Need something they can do that will increase their overall athleticism and give them the same love for CrossFit you have?  We've got a killer afternoon kids schedule for those little future CrossFitters ages 7 all the way to 14. For more info, you can email us, or just come by and chat with our amazing kids head coach (and jump rope pro), Michelle.  

 

 

CROSSFIT

S&P Cycle: squat - pull - PRESS - pull - off

A. 100 thrusters for time (95/65)

*every time you drop the bar, you must do 40 double-unders before picking it back up

*20 min cap

B. alternating tabata

  • HR pushups x 6 rounds
  • situps x 10 rounds

*after your 6th round of alternating, you will do situps ONLY for the remaining 4 tabata rounds.

 

 

 

 

CSPORT

A. ab circuit
3 sets:
20 sec russian twists
40 sec plank
20 sec bicycle sit ups
40 sec plank

B. 3 rounds;
1 min burpees
1 min thrusters
1 min box jumps
1 min KBS
1 min rest

C. For time:
400m run
30 push ups
400m run
30 dips
400m run
30 pull ups

 

 

 

 

COMP 

A1. Bench press x 4-6 @ 31x1; 3 sets rest 2 min

A2. Strict pull-up x 4-6 @ 30x1; 3 sets rest 2 min

C. Ab wheel x 15 x 3 sets: rest 90 sec

D.  75 DUs; rest 5 min x 3

+

5 sets all out:

30 sec row sprint; rest 4 min


 

 

CF KIDS

WARM UP:
1 min of speed step

10 pass throughs
10 wall squats
10 back extensions
x 2 rounds

SKILL:
OHS
5-5-5
4-4
3-3

 GYMNASTICS:

Ring Dip Progressions

WOD:
Death by
KBS
Burpees

1st round 1 KBS, 1 burpee
2nd round 2 KBS, 2 burpees
3rd round 3 KBS, 3 burpees
4th round 4 KBS, 4 burpees
etc.

Goal is to make it to round 10. If fail at any round before then scale the reps and continue to 10th round.

 

 

 

Post results and notes to comments.
Sunday
Apr262015

Monday April 27, 2015

Beach boulder pushes.

 

 

**Announcements, etc...**

  • Today is the last day for Jody and Ed to finish up their weekend of Masters qualifiers.  I just want to say congrats to both of them for being total badasses and setting a killer example of what's possible at any age.  Good job guys!  Just amazing.  I will have an update on where they both finished in the next day or so.  

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. clean & jerk: to a heavy single

B. 5 rounds for time:

  • 16 SA KB snatch (8/side, 53/35)
  • 8 KBS (53/35)
  • 8 box jumps (34/28 - assume 45lb plate = 4 in)
  • 400m - 200m - 200m - 200m - 400m run

 

 

 

 

CSPORT

A. Alternating TABATA
Pushups 
Step ups

B. Alternating TABATA
Level Changes
Knees 2 elbows

C. Alternating TABATA
Wall balls
Mtn climbers

D. 4 rounds
200m run
200m row
15 body rows
30 lunges

 

 

COMP 

***Last week if this cycle then some testers next week.

Mon:

A. Snatch x 1.1; rest 10 sec bt; rest 4 min x 3 sets

B. OHS x 1; rest 3min x 3 sets

C. Back squat x 3 x 3 sets; rest 3 min

+

3 sets:

10 KBS 70/53

15 air squats

20 back extensions

rest 3 min


 

 

 

Post results and notes to comments.
Saturday
Apr252015

Sunday April 26, 2015

Kelly with a monster kip for some toes to rings in Thursday's Advanced CFK class.

 

 

 

**Announcements, etc...**

  • Today's SKILLS & DRILLS class will be taught by our jump rope studette, Michelle, and will focus on jump rope technique and double-under proficiency.  So if you wanna improve those rope skills, don't miss it!

 

 

SKILLS & DRILLS

*9:30am with coach Michelle... this week's focus... JUMP ROPE!!! This is your chance to get coached up by one of our RPM pros and start dominating those double unders, or even triples! 

 

OPEN GYM

*8am - noon

 

 

 

Post results and notes to comments.
Friday
Apr242015

Saturday April 25, 2015

Jen and Lorraine charging through Thursday's squat marathon. 

 

 

**Announcements, etc...**

  • This Sunday's 9:30am SKILLS & DRILLS class will be taught by our jump rope studette, Michelle, and will focus on jump rope technique and double-under proficiency.  So if you wanna improve those rope skills, don't miss it!
  • This week, Jody & Ed take on the top masters competitors in the world in the next round of Games qualifiers.  Workouts will be released this week.  Good luck guys!!! 

 

 

SKILLS & DRILLS

*Sunday, 9:30am with coach Michelle... this week's focus... JUMP ROPE!!! This is your chance to get coached up by one of our RPM pros and start dominating those double unders, or even triples! 

 

 

BARBELL

*9:30am with coach Ian... Saturdays are still free to ALL Cadence members, so get down here and take advantage of having a Team USA weightlifter at your gym!!!

 

 

 

CROSSFIT

S&P Cycle: SQUAT - pull - press - pull - off

A. OHS: to a heavy single

B. snatch balance: to a heavy single

C. 4 rounds, each AFAP:

  • 15-20 GHD situps
  • 15-20 pullups

*rest 2-3 min bt rounds

**for both movements, your goal is to shoot for the higher rep scheme and complete reps AFAP in 2 sets or less (ideally unbroken).  Scale the movement if you can't do at least 15 within 2 sets.  If you get at least 15 in 1 set, do not take the time to finish the 20 reps with another small set, just move on.  

 

 

 

 

CSPORT

A. 20-15-10

push press
pull ups

Farley hill run

B. 20-15-10
back ext
push ups

Farley hill run

C. 20-15-10
ab wheels
KBS

Farley hill run

D. 20-15-10
air squats
dips

Farley hill run

 

 

 

COMP

4 sets:

4 MUs

40 DUs

Rest 5 min

1000 m row @ 90%

rest 5 min

3 sets:

10/6 HSPU

10 KBS 70/53

10 T2B

Rest 5 min

1000 m row @ 90% same as previous


 

 

 

Post results and notes to comments.
Thursday
Apr232015

Friday April 24, 2015

 

Here's what Jody and Ed are facing in Event 1 of the Masters qualifiers!  Good luck guys!

 

 

 

**Announcements, etc...**

  • This Sunday's 9:30am SKILLS & DRILLS class will be taught by our jump rope studette, Michelle, and will focus on jump rope technique and double-under proficiency.  So if you wanna improve those rope skills, don't miss it!
  • This week, Jody & Ed take on the top masters competitors in the world in the next round of Games qualifiers.  Workouts will be released this week.  Good luck guys!!! 

 

 

 

 

CROSSFIT

S&P Cycle: squat - pull - press - pull - OFF

For time: 

  • 5k wattbike
  • 75ft handstand walk
  • 2k row
  • 75ft handstand walk
  • 2 x big block run

*you may start with the row if no bikes available 

 

 

 

CSPORT

A. Group warm up

B. 5 rounds:
Sled push:100yd, 80yd, 60yd, 40yd, 20 yd
10 DB burpee box step overs
15 thrusters
20 sit ups
 

 

 

 

 

COMP

**Sorry y'all! This is Friday's workout and I posted it yesterday which should have been a rest day. - Josh

A. Shoulder press x 1 x 5 sets; rest 3-4 min

B. Clean x 1 x 3 sets; rest 3-4 min

C. Pause front squat @ 31x1 x 1 x 3 sets; rest 3 min

+

Amrap in 2:30 min:

3 burpees

3 thruster 45/25 DBs per hand

6 burpees

6 thruster 45/25 DBs per hand

9 burpees

9 thruster 45/25 DBs per hand

… and so on

 

 

 

CF KIDS

*TBA 

 

 

 

Post results and notes to comments.