New schedule starts today

2
Jul

New schedule starts today

Our new schedule and classes will be rolling out today. The most notable change will be to the Open Gym structure. As was outlined in our announcement, there will be a coach on hand to answer quick questions, but no formal structure will be provided. Obviously if we see a major issue or safety concern, we will address it. Think of this as somewhat of a ‘normal’ gym membership but with kick ass equipment and resources.

Here are the three services we offer and how they differ:
Personal Training – individualized attention on movements/conditioning
CrossFit Classes – group training with some personal coaching
Open Gym – all access to equipment with no coaching

There are options for every member. If you want CrossFit classes, you can get it. If you want personalized training/programming, we have that too. If you want a chance to do a partner wod with a buddy or practice skipping or work on mobility, Open Gym is available.

More great news…it’s Ladies Month!! July is loaded with tons of the CrossFit Benchmarks you love to hate. And what better way to start it off.

‘Eva’
Five rounds for time of:
Run 800 meters
30 Kettlebell swings (70/53#)
30 Pull-ups

Compare to July 13/14

*45 min cap (may not continue next round if you haven’t left for the run at 36 min)

This one is no joke. It takes a lot of physical and even more mental strength to finish this one. Many people score 3 rounds, so scale accordingly.

Three new additions to the 500 club - Kevin, Heather and Jason. Who will be next?

Three new additions to the 500 club – Kevin, Heather and Jason. Who will be next?

44 Responses

  1. Greg

    Though one this morning! The warm up was tough as well:

    Mob
    500m Row x2
    10 squats x2
    10 KBS #35 x2
    10 Pull ups / ring row x2

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (35#)
    30 ring row

    *45 min cap (may not continue next round if you haven’t left for the run at 36 min)
    Time 36:59 for 3 rounds

    I also learned this morning the lower the rings are to the ground the harder the ring row will be. Thanks for that tip Shane!

  2. Mob
    500m Row
    then 2 rounds
    10 squats
    10 KBS #50
    10 Pull-ups

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (70#)
    30 Pull-ups

    Time –> 43:54 for 4 rounds
    PR for KB as i used 53# in 2013 but had 4 rounds then in 38:17

    Great work morning folks!

    Way to go Kevin, Heather and Jason!

  3. Shane Hayes

    Mobility and Wu 500m row, squats, kbs and pullups
    Was really excited to do this, then my knee started aching got 2 rounds in and that was all.
    Wod Eva
    Run 800m
    30 kbs @70#
    30 Pullups
    2 rounds 16:00
    I was right on track for the pacing I wanted, I was shooting for 8 min per round. Very disappointed in having to stop.
    Great class Patrick and awesome effort by all the 6am er’s…

  4. Open Gym,

    Mob
    500m Row
    10 squats
    10 KBS #70
    10 Pull-ups

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (70#)
    30 Pull-ups

    3 Rounds + 800 M
    Time = 45:20 Rx

  5. Kimmy

    First 8:30 Open Gym…and I did the WOD 🙂

    (Evil) Eva
    5 rounds of:
    Run 800m
    30 KBS 53#
    30 Ring Rows
    Score: 3 rounds 41:17

    Well this would be tough on a good day but after a week of eating and drinking a little too much it was extra gross. I have never tackled Eva and I am glad I was persuaded to go at her. It was a much needed sweat fest.

  6. Kevin

    I swear this is one of the most mentally tough workouts out there. I was ready to throw in the towel after round 2. I was ready to die at round 3. I told myself in round 4 that it would be my last one. I had 10 pull-ups left at 35 minutes and contemplated doing them really slow to not make the 36 min cut-off. But I finished them. Round 5 – took every ounce of energy to keep moving.

    All that to say, I got a 17 sec PR.

    44:16 Rx’d

    Quite humid today so the bar and bell was extra slippery. Next time, bring a towel.

  7. Mob
    500m Row
    then 2 rounds
    10 squats
    10 KBS #35
    10 Ring Rows

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (35#)
    30 Ring Rows

    Time: 5 rounds in 42:40 (I think?)

    KBS were broken into 2-3 sets per round, ring rows were broken into at least 4 sets per round.

    Great class, thanks Patrick!

  8. Glad there is a 5 pm Open Gym! Gotta practice those Squat Clean & Jerks from Tuesday. Thursday will be practice night going forward.
    I like the new schedule. Thanks all!

  9. “Eva”

    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (50#)
    30 Pull-Ups

    Completed 4 rounds @ 39:29 I’d like to someday finish this! Maybe next year. I’m very happy to have used a 50# KB! Last time I used 35# and completed 4 rounds @ 40:59.
    Great job nooners!

  10. Amanda

    WOD rx’d: Got 3 rounds + 27 kb swings at the 45 minute cap.

    2 years ago I did 3 rounds even and didn’t know/care what my time was, I was very disappointed. I’m happy with the progress today. Gassed too much in the first round again but I’m still learning how to pace. 🙂

    And why do I keep doing this at noon when it’s so hot?

  11. Mark D

    Mob + WU
    500m Row
    2x:
    10 squats
    10 KBS (35#)
    10 ring row

    ‘Eva’ – *45 min cap (may not continue next round if you haven’t left for the run at 36 min)
    Five rounds for time of:
    800m Run
    30 Kettlebell swings (35#)
    30 Ring Rows

    Time: 45 min+…not sure clock was messed up.
    3 rounds + 800m run

  12. Amanda Harding

    Mobility + WU
    500m row
    10 squats x2
    10 KBS x2 #15
    10 ring row x2

    EVA
    5 rounds
    Run 800m
    30 KBS #25
    30 ring rows

    I went to the nooner! I completed 4 rounds in 39:53 🙂

    Awesome class!!!

  13. Frankie

    Congrat Kevin, Heather, and Jason on the 500 club!
    Wu
    500m Row
    10 squats x2
    10 KBS #35 x2
    10 Pull ups x2

    ‘Eva’ Scaled
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (53#)
    30 Pull ups

    Completed 4 full rounds at 44:43
    PR of 1 round! completed 3 rounds at 38:10 back in July 2013. Conditions were better today as it was hot and humid last time.

  14. Bre

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (35#)
    30 ring rows

    40:41

    First time ! It was a hot one !

  15. Mob
    500m Row
    then 2 rounds
    10 squats
    10 KBS #25
    10 Ring Rows

    ‘Eva’
    Row 800 meters – 5 rounds
    30 Kettlebell swings (35#)- 4 rounds+ 16
    30 Ring Rows- 4 rounds

    Time: 45 min
    Holy shit.. This was a real doozy. Thanks to Amber, my rowing partner, for being my end of round cheerleader. Those last few kettlebell swings were tough.
    Also thanks to Steph for pushing me to increase my Kettle Bell weight.

  16. Steph H

    Mob
    500m row
    10 squat x2
    10kbs x2
    10ringrows x2
    Samson stretch

    Evil “Eva” 45 mins cap
    5 rounds
    -run 800m
    -30 kbs (40#)
    -30 ringrows
    Time: 3 rounds & 20kbs at cap

  17. Gilles

    mob 500 m row
    10 squat
    10KBS
    10 ring row
    samson stretch
    Eva 5 round
    run 800 m (400 m)
    30 KBS ( 50#)
    30 pull up ( ring row )
    time 30:36

  18. WOD Rx:
    3 rounds in 39:20

    This wod is no joke, mentally defeating and tore my hands all up but my goal was 3 rounds and I’m glad I stuck it out. I went through many moments of self doubt and thinking I made a big mistake attempting the 53# KBS and even the pullups but now that it’s in the past I’m happy with the result.

    No matter how you took this on, way to go everyone!! That shit is difficult haha

    Thanks Steph!

  19. Gillyon

    Warmup

    Eva with ring rows is no joke. I can usually fly through pull-ups because I rely on my kip. Those ring rows are just all muscle.
    3 rounds. I started my fourth round but I pulled something in my calf. Ouchie. Stairs hurt right now.

    Thanks Steph! Huge effort by the 4pmers. That heat was rough!

  20. Debbie

    ‘Eva’
    5 rounds
    Run 800m
    30 KBS (first 15 reps with 25# until Steph “encouraged” me to switch to 35#.. thanks for the push!)
    30 ring rows

    Time: 4 rounds in 44:16

    Then stuck around for a bit of open gym and did some Front Squats
    5 sets of 5
    55-75-85-95-100

  21. Jo

    Eva
    2 Rx Rounds…20something for time. Didn’t really pay attention to when i finished as my pull-ups were uber slow one at a time. My hands are still ouchie from bar mu’s the other day. Humid, sweaty wod with lots of pull-ups was only making it worse so I called it quits after 2 rounds because I like being able to hold onto pens and wash my hands without screaming. Was on pace to finish 4 rounds.

  22. Heidi

    Eva
    5 rounds
    800m run…this was HOT
    30 KBS @ 25# (Kept weight low for back issues)…these felt really good
    30 ring rows….these are really no better than pullups on the bar. Very slow going.

    Completed 4 Rounds in 40:14
    Joined a rare 6 p.m. class. Quickly reminded that temperatures at 6 a.m. is so much nicer for WODing.

  23. Elba

    500m row

    2 rds of
    10 squats
    10 kbs 35 lbs
    10 ring rows

    WOD
    Eva
    Scaled
    800 m run
    30 kbs 40lbs
    30 ring rows

    Time cap 45 mins: 3 rds + 13 ring rows

    Glad is over hehe!!!! Thanks Amanda for helping us out with Leia 😉 great class Steph as always!!

  24. Marcel

    Mob
    500m Row x2
    10 squats x2
    10 KBS 60#
    10 Pull ups / ring row x2

    ‘Eva’
    Five rounds for time of:
    Run 800 meters
    30 Kettlebell swings (50#)
    30 Pull Ups

    Got 3 rounds in 38:53

    Brutal WOD felt dizzy heading into 3rd round.

  25. Annie

    ‘Eva’
    Five rounds ( scaled to 3 rds) for time of:
    Run 800 meters
    30 Kettlebell swings (70/53#) scaled to 25#
    30 Pull-ups scaled to ring rows

    33:30

    Took a lot of time holding back pukie and fainty on the last round. Will try for 4 rounds next time.

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