A.

Take 15 minutes to build to approximately

85% of your 1-RM Power Clean

and then…

B.

Every 4 minutes, for 24 minutes for max load:

500/450 Meter Row

4 Cleans

Your goal is to lift as much as possible over the course of the 24 clean attempts. You can only take 4 attempts per set. You may increase or decrease loads as needed throughout the sets.

A.

Every 2 minutes, for 10 minutes of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 6 minutes:

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

C.
Every 2 minutes, for 12 minutes of:

Station 1 – Supine Ring Rows x 8-10 reps 

Station 2 – Reverse Snow Angels x 12 reps 

Station 3 – Hollow Hold x 45-60 seconds

In teams of two, complete for time:

2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00…

In teams of two, complete for time:
800 Meter Run (together)
120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.

When the running clock reaches 20:00…

In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

REMINDER: Flow Yoga with Sarah Ray this Sunday at 8:30am! Don’t forget to sign up!

“CrossFit Games Open Event 19.5”

Complete rounds of 33, 27, 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups

Time Cap: 20:00

Every 4 minutes, for 32 minutes for max load:

400 Meter Run

3 Ring Muscle-Ups

3 Power Cleans

Only 3 attempts at the cleans per set, but you may adjust the loads as you see fit throughout the workout 

A.

Every 2 minutes, for 16 minutes of:

Station 1 – Dumbbell Shoulder Press x 8 reps

Station 2 – Dumbbell Floor Press x 8 reps

B.

Five rounds for time of:

40 Double-Unders

10 Push Presses (135/95 lbs)

10 Toes to Bar

Every 2 minutes, for 30 minutes of:

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 40 Wall Ball Shots (20/14 lbs)

Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)

Station 4 – 20 Burpee Box Jump-Overs (24″/20″)

Station 5 – 40 Seconds of Side Plank (each side)

A.

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes:

Back Squat x 6-8 reps @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict-Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

18 Alternating Pistols 

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Don’t forget Flow Yoga on Sunday at 8:30am with Sarah Ray! Make sure to sign-up.

“CrossFit Games Open Event 19.4”

Three rounds for time of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees

Rest 3 minutes, and then…

Three rounds for time of:
10 Bar Muscle-Ups
12 Bar Facing Burpees

Time Cap: 12 minutes                         (including 3 minute rest)

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

B.

For time:

50 Burpees Over the Barbell

50 Front-Racked Alternating Reverse Lunges (95/65 lbs)

50 Push Presses (95/65 lbs)

50 Toes to Bar

Time Cap = 12 minutes

REMINDERS: Flow Yoga this Sunday at 8:30am with Sarah Ray. $15 for members, don’t forget to sign up! 19.4 Friday Night Lights starts at 5:30pm.

Don’t forget to download the Pike13 App to make registering for class EZ-er!

Every 10 minutes, for 40 minutes for times:

40/30 Calories of Rowing or Assault Bike

800 Meter Run

50 Double-Unders

A.

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes:

Back Squat x 4-5 reps @ 85%

B.

Complete as many rounds and reps as possible in 15 minutes of:

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

A.

Take 15 minutes to build to approximately

80% of your 1-RM Snatch

B.

Every 5 minutes, for 25 minutes for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set. You may increase or decrease loads as needed throughout the sets.

For time:

800 Meter Run

immediately followed by…

Three rounds of:

21 Toes to Bar

15 Hang Power Cleans (135/95 lbs)

9 Thrusters (135/95 lbs)

immediately followed by…

800 Meter Run

“CrossFit Games Open Workout 19.3”

For time:

200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)

50 Dumbbell Box Step-Ups (24″/20″)

50 Strict Handstand Push-Ups

200-Foot Handstand Walk

Time Cap = 10:00

REMINDERS: Friday Night Lights is tonight - come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members. To sign up, enroll in the Yoga class from the schedule on Pike13 and complete the check out process.

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

B.

Four rounds for time of:

50 Double-Unders

20 Dumbbell Push Presses 

20 Alternating Reverse Lunges with DBs 

REMINDERS: Friday Night Lights resumes at our new location – come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members.

A.

Every 3 minutes, for 15 minutes:

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

B.

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes

A.

Three sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

60 seconds of Ring Dips

Rest 30 seconds

B. 

Every minute, on the minute, for 8 minutes:

Minute 1 – 6-8 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

The new location is a hit! We are working on getting signage up but just remember we are located in Suite J and there’s parking in the back of the building we’re in. We know it’ll take a little bit of adjusting for everyone to get used to where the new location is, but we look forward to seeing everyone in the new space!

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Deadlifts (225/155 lbs)

10 Burpees Over the Barbell

10 Chest-to-Bar Pull-Ups

March newsletter is here! Check out our Athlete of the Month, Yoga class details, Coach Dani’s baby shower reminder, and more!