WOD 02/08/17

WOD: “Smykowski” 
For time:
Run 6k
60 Burpee pull-ups
If you’ve got body armor or a thirty pound vest, wear it.

Post WOD Mobility: Half kneeling psoas stretch, 2 minutes each side; supine hamstring stretch, 2 minutes each side; Supine cross-legged glute stretch, 1-2 minutes each

1:00 pm Mobility Class: General stretching, posterior chain focus

WOD 02/07/17


WOD: 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Box jump, 30/24 inch box Timecap 14 minutes
GHD sit-up
Double unders

Post WOD mobility:  Plantar fascia smash on lacrosse ball in socked foot, 2-3 minutes each foot, then rig plantar fascia/calf stretch, 2 minutes each

11:00 am Strength Class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain or band

WOD 02/06/17

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WOD: Complete at Many Reps as Possible in 12 Minutes:
1 Clean at 185/125 lbs.
2 Chest to Bar Pull Ups
2 Cleans
4 Chest to Bar Pull Ups
3 Cleans
6 Chest to Bar Pull Ups
4 Cleans
8 Chest to Bar Pull Ups
Continue increasing in 1:2 ratio each round.

Post WOD mobility: Lacrosse ball to QL, then, quadruped QL stretch, 2 minutes each; quadruped wrist flexor stretch, 1 minute

11:00 am Strength Class: Lift: Box squat + 30% chain, heavy single

Monday 6:45 pm Mobility Class: General stretching

Saturday 02/04/17

Interested in starting CrossFit?  Our next Essentials 1 class is Wednesday 2/8/17 at 4:30 pm.  

Call or text to pre-register!  (505) 801-9603.  

10:00 – 12:00 pm: Open Gym for all members who have completed Essentials Training.

11:00 – 11:45 am: Free Trial Class. Perfect for anyone who wants to try out CrossFit for the first time.


WOD 02/02/17


WOD: For time:
Row 1000 meters
75 Kettlebell swings (53/35 lbs)
Run 800 meters
60 Wall ball shots (20/14 lbs)
Row 1000 meters OR Run 800 meters
45 Pull-ups

Post WOD mobility: Adductor smash on foam roller, then, seated straddle stretch, 2 minutes; happy baby stretch, 2 minutes

11:00 am Strength Class: 
Lift: Front squat 12 x 2 60% bar, 25% accomodating resistance

WOD 02/01/17

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Skill work: Double under practice

WOD: Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders

Post WOD mobility: Achilles smash on barbell OR calf smash on roller, then downward dog, 2 minutes cumulatively; rig Achilles/rig plantar stretch, 2 minutes each
1:00 pm Mobility Class: General stretching

WOD 01/31/17


WOD: “Bruck” 
Four rounds for time of:
Run 400 meters
185/135 pound Back squat, 24 reps
135/95 pound Push/ SPlit Jerk, 24 reps

U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.

Post WOD mobility: Gastroc. stretch, 2 minutes each; Seated straddle stretch, 2 minutes; Chicken wing stretch, 1 minute each

11:00 am Strength Class: 
Lift: Bench press 9 x 3: 50% bar, 30% chain or band