WOD

What a great time at the park you guys!! Thanks so much for bringing good vibes, better food, a scale friendly attitude and hustle 🙂 Big thanks to Tom for major help with hauling, setting up, tearing down, hauling and replacing the rig, thanks to the various gents that helped take it down, Patrick (also for utensils!), John, Stephen, Nic, Keith (I’m forgetting someone I think!! Yeeesh), Annie (and her Tom) for tablecloths (class touch) and for getting the sign-up sheets all nice nice, ooh, and for the foil receptacle for the meats, Rahul (and fam) for bringing amazing chicken, Keinan and Chelsea for bringin Blue (my second favorite buddy)! But seriously, thanks for coming you guys, I like doing these events mostly because it feels right, what else you gonna do with all your friends but go do cool shit and eat tasty food afterwards?

A couple of really straight weeks coming up, no real days off, until Labor Day. CrossFit Games are coming up in end of July/August look forward to the noise that that brings to your social media (ha), but otherwise the only think coming down the pipeline is the 10k Row August 17th. It might behoove to slam some extra intervals on that C2 in preparation… Not you Rachel, ha!

Workouts:

Monday: “Jason” For Time: 100 Air Squats, 5 Muscle-Ups, 75 Air Squats, 10 Muscle-Ups, 50 Air Squats, 15 Muscle-Ups, 25 Air Squats, 20 Muscle-Ups

Tuesday: Clean and Jerk 1RM

Wednesday: Max Rounds in 15 Minutes of: 8 Deadlifts 185/135, 50m Overhead Plate Carry 45/35 (yep a 25 and a 10), 8 Push-ups

Thursday: For Time: With a Weight Vest (Actually Bring it Guys): 100 Single Unders, 50 DB Snatches 50/35, 25 Toes to Bars, 50 Stationary DB Lunges 50/35, 25 Toes to Bars, 50 DB Snatches 50/35, 100 Single Unders

Friday: Bench Press 1RM

Saturday: “Gale Force” LCF/TIL Rx’d AMRAP in 25 minutes of: **Don the Backpack** 10/20/30 etc. Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb), 1 Handed Farmers Walk 100m (trade hands at 50m), 19 Air Squats, when the 25 minutes have elapsed, complete one more set of 19 Air Squats together as a group.

Post Script: the “hero” workouts as they are named are I think typically created and performed to “venerate the fallen.” Which I’m not opposed to doing, people dying/being killed before their time is a not good thing. I do think that there’s always the other side to any conflict that isn’t represented, that’s also not good. For now we’re going to continue to run workouts like “Jason” as a reminder of the folly of war itself. He was young, deployed, did what the military/government told him to do (not good things) and he himself got killed (not a good thing). It would be a wholly different world if none of these things happened. I’d prefer to focus on that message, rather than Jason (and far too many others like him) being a hero, but that it’s time to move past the imperial avarice and endless greed of nations, ending all wars forever.

Lots of Maxes this week guys! As you guys always do, stress technique over load! That will ensure steady progress over time 🙂 Scaling is OK!! Let your coaches help you, it’s literally why they decided to become coaches, was to help people. Like that’s totally it [heart emoji].

The other two workouts are super brutal 🙂 Can’t wait to stretch out those time domains!

For the Fourth of July, the workout/hangout will start at 10:00am at Wilcox Park on 196th, we’ll be on the backside (northside) of the park. Please spread the word! Put your names on the board, sign up to bring stuff, desserts, etc, thanks Annie for the poster! The workout is running and burpee pull-ups, super scalable. These events are great ways to invite friends, family, people who go to other gyms and other +1’s to have a good time doing a hard workout. It’s not limited to our crew alone.

Closed on Saturday.

Workouts:

Monday: Snatch 1 Rep Max

Tuesday: LCF: Yoke Day!

Wednesday: “Hildy” LCF Rx: For Max Reps: Max Cals in 5 Minutes Rowing, AMRAP 12 of: 15 Thrusters (45/35 lb) · 10 Pull-Ups · 15 Wall Ball Shots (20/14 lb) · Max Cals in 5 Minutes · With a weight vest (20/14 lb).

Thursday: Jerk 1 Rep Max

Friday: “Smykowski” For Time 6k Run, 60 Burpee Pull-ups

Saturday: Closed 🙂

Straight up CrossFit all week long 🙂 Enjoy!!

Workouts:

Monday: Max Rounds in 12 minutes of: 12 Box Jumps 24/20, 6 Hang Squat Snatches 95/65, 6 Bar Facing Burpees

Tuesday: Max Rounds in 20 Minutes of: 5 Push-ups, 10 Alternating Pistols, 15 Ab-Mat Sit-ups

Wednesday: Like “Lynne” 5 Rounds for Reps: Push Press Press .75BW/.5BW, Horizontal Ring Rows

Thursday: Power Clean Max 5

Friday: “Michael” 3 Rounds for Time of: Run 800m, 50 Back Extensions, 50 Ab Mat Sit-ups

Saturday: Teams of 2! I go, you go. “JT” 21-15-9 for Time of: Handstand Push-ups, Ring Dips, Push-ups

Hey guys, remember this week Thursday we’re closed to celebrate Juneteenth. It’s worth a minute to think about all the people in the world today suffering from bondage, trafficking, and if not outright slavery, all the myriad ways that people are horrible to each other e.g. apartheid governments, and abusive systems merely to begin the list. Cheers for being awesome and standing for what’s right.

Workouts:

Monday: Sumo Deadlift High Pull Max 3, then 7 Minutes Max Rounds of 7 SDLHP 95/56, 7 Burpees

Tuesday: Max Rounds in 15 minutes of: 8 Handstand Push-ups, 16 Back Extensions, 32 Walking Lunges

Wednesday: 369th HellFighters: 1500 Seconds (one for each casualty), 191 Days in the trenches (longer than any other American unit), 3/6/9 for the 369th Infantry. Enjoy this one!! Max Rounds in 1500 Seconds (25 minutes) starting with 191 Double Unders then: 3 Power Snatches 135/95, 6 Toes to Bar, 9 Box Jumps/Step-ups 24/20

Thursday: Closed

Friday: “SWOLESTICE”: Strict Pull-ups 5×5, Barbell Biceps Curls 3×10, DB Hammer Curls 3×15, Barbell French Press 3×10, Banded Triceps Extensions 3xRM

Saturday: Teams of 4: TIL: 1 Seated Legless Rope Climb, 20/14 Cals on Echo Bike, 100m Farmers Carry 53/35, LCF: 1 Rope Climb 20′, 1 Sled Push down and back (gents, big sled, ladies little sled), 100m Farmers Carry 53/35. 3 Rounds of Rest for each round you do, GOOOO!

Reminders for Next Week guys! Thursday we’re closed for Juneteenth, special workout Wednesday (regular schedule) and then we’re celebrating the SWOLESTICE on Friday the 20th!! Sleeveless Shirts, and tanks are encouraged 🙂

This week however: we’re going to build your strength, expand your skills, and stretch your experiencial margins!

Workouts:

Monday: Almost “Daniel” For reps: 3 Minutes Strict Ring Pull-Ups, 2 Minutes Shuttle Runs, 1 Minute Thrusters 95/65, 4 Minutes Shuttle Runs, 1 Minute Thrusters 95/65, 2 Minutes Shuttle Runs, 3 Minutes Strict Ring Pull-Ups

Tuesday: Push Press Max 3

Wednesday: “Eva Strong” 5 Rounds (with a Partner) for Time, 24 Double-Unders (together), 19 Toes-to-Bars (split), 2 Clean-and-Jerks (205/135 lb) (split), 400 meter Run (together)

Thursday: Front Squat Max 1

Friday: Max Rounds/Reps in 15 Minutes: 400m Run, Max Power Snatches 95/65 (no dropping/resetting on the floor)

Saturday: Teams of 4! Max Reps in 20 minutes: Row 17/12 Cals Causes the Rotate, Max Dips, “Max” GHD Sit-ups (do your number!), Rest

Hey!! How “fun” was Saturday’s Stairfest? I had a blast, and I’m glad that so many of you came and got weird with me 🙂 Big shout out to Tina for braving the tumpline, and for “MR. AMRAP” Stephen doing like 50 climbs. Yowza.

A few special things this month guys! The gym will be closed to honor Juneteenth on Thursday, June 19th. Special workout on the 18th. SWOLESTICE is Friday the 20th, be ready for the gun show 🙂 And Nic will be back from school this month, nice 🙂

Workouts:

Monday: Two Minutes of Each Filthy 50 Station For Max Reps: Box Jumps 24″/20″, Jumping Pull-ups, KB Swings 35/26, Walking Lunges, Knees-to-Elbows, Push Press 45/35, Back Extensions, Wall Ball shots 20/14, Burpees, Double Unders

Tuesday: Bench Press Max 5, also 8 Minutes for Max Rounds of 8 Push-Ups and 16 Ab Mat Sit-ups

Wednesday: 5 Rounds with a 1 Minute rest after each round of: 2 Bar Muscle-ups, 100m Run, 8 KB Swings 70/53

Thursday: Deadlifts Max 5

Friday: 4 Rounds for Time of: 50 Double Unders and 7 Hang Squat Snatches 135/95

Saturday: Team Workout! 90 Seconds Each Station, Plank, Row (HARD), Rest. 5 Rounds for the whole crew!