1502, 2019

Sat, Feb 16th

By |February 15th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight guys. I am loving these 3 min on 2 min off testers. These WOD’s are meant to be unbroken and fast with enough rest to come back out with intensity. The Open Starts next week get signed up!!!!!

A) 38 North Stretch and Warm

B) 9 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Right Side Plank (use weight as needed)

3rd-30 Sec Left Side Plank (use weight as needed)

C) “The Gold Digger”

2 Rounds

3 Min AMRAP

8 Thrusters 95/65 (Fitness use DB)

8 Toes 2 bar

2 Min Rest

3 Min AMRAP

9 Alt Reverse Barbell Lunge 75/55 (Fitness None Weighted)

9/7 Cal Row

2 Min Rest

3 Min AMRAP

10 Kettle Swings 53/35

10 Burpee’s

2 Min Rest

1402, 2019

Fri, Feb 15th

By |February 14th, 2019|Categories: Random|Tags: |0 Comments

I hoped you all enjoyed the day. Rolling right into Friday! Congrats to Sophie H who hit a lifetime PR Full Snatch at 140!

A) 3 Min Row/Assault then every :20 sec for 3 min Hollow Swings/Lunge/Burpee’s

B) Every 2 Min x 6 Sets

3 Position Hang Clean

High Hang+Mid Hang (Above knee)+Below Knee

“Fitness”

1st-30 Sec Russian Kettle Swings

2nd-30 Sec Row

C) “The Hail Mary”

4 Rounds (Running Clock)

1 Min Overhead Squats 75/55 (Fitness Use PVC)

1 Min Strict Pull-ups (scale to Kip or ring row)

1 Min Sumo Deadlift Hi Pull 75/55 (Fitness use One Kettlebell)

1 Min Assault for Cal

1 Min Rest

1302, 2019

Thurs, Feb 14th

By |February 13th, 2019|Categories: Random|Tags: |0 Comments

Happy V Day to all of your good looking people. Come get a workout in instead of overpaying for dinner then spoil your loved one with the money you saved on dinner. Its a winning equation. See you tomorrow.

A) 3 Min Row/Assault then every :20 sec for 3 min Ring Rows/Mountain climbers/Wall facing hold then 1 min jog

B) Every 1:30 x 10 sets

1 Full Snatch

“Fitness”

12 Min EMOM

1st-20 sec Dumbell Snatch

2nd-25 Sec Goblet Squat

3rd-30 Sec Assault

C) “The Hot Pocket”

6 Min EMOM

15 Sit-ups

10 Dumbell Hang Clean and Jerk (5/arm) 50/35

5 Front Squats 135/95

3 Min Rest

6 Min EMOM

15 Sit-ups

10 Alt Dumbell Snatch 50/35

5 Front Squats 135/95

1202, 2019

Wed, Feb 13th

By |February 12th, 2019|Categories: Random|Tags: |0 Comments

Wondering if we had anyone get through today WOD in the PM’s? I saw a couple athletes almost get though with Bar Mu this morning. Keeping it rolling tomorrow with some Motor work. See you guys bright and early tomorrow.

A) 3 min Row/Assault then Every :20 sec for three min bear Crawl/Hollow Swing/Sit-ups then 1 min jog

B) 7 Min Handstand Walk Technique if you have Walks complete 7 min EMOM of 10-20 sec Handstand Walk work

C) “The Love Shack”

8 Min to Complete

70/60 Cal Row

30 Alt Dumbell Step up’s to 20″ 50/35

AMRAP Double Unders

4 Min Rest

8 Min to Complete

52/36 Cal Assault

30 Kettlebell Swings

AMRAP Push-ups

1102, 2019

Tues, Feb 12th

By |February 11th, 2019|Categories: Random|Tags: |0 Comments

Some huge efforts on that WOD all day. Biggest 6pm we have had in a while. Shout out to Coach Rene getting 13 rounds on that WOD! Great looking Clean and PJ as well. Another Open WOD coming at you tomorrow. Have fun.

A) 3 Min Row/Assault then every :20 sec for 3 min Shuttle Run/Barbell Good Mornings/Hollow Swings then 1 min jog

B) 12 Min EMOM

1st-4 Deadlifts (not Touch N Go) (Fitness 8 Dumbell Deadlifts)

2nd-12 Sec All Out Assault Sprint

C) “11.4”

10 Min to Complete

60 Barfacing Burpee’s (Feet must drop back and come forward in unison and you must jump over and land with two feet at once.

30 Overhead Squats 120/85

10 Ring Muscle Ups (Scale to Bar Muscle Ups or 15 Chest to Bar/kip/ring rows and 15 Ring Dips)

1002, 2019

Mon, Feb 11th

By |February 10th, 2019|Categories: Random|Tags: |0 Comments

T minus 11 day to the start of the CrossFit Open. I will have a team signed up by the end of this week you can join on to. I have already seen some sign ups, lets keep them coming. We will be programming the Open WOD each Friday at the 5:15am, 9:30am, and 6pm. Just come to class and hit a fun WOD. No pressure, no stress, just fun. Here is the link to sign up. https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen. 3 B Day shout out’s tonight. First is Amy S! It was been a very challenging year for Amy who lost her husband 6 months ago. I just want Amy to know that we are all thinking of her on this first B Day without her husband. Amy has been a valued member of this community for years and I always enjoy having her in my classes. We are here to support you Amy and I hope you continue to get in for workouts to help through this challenging time. Next is Vanessa G. Vanessa is a focused, driven young lady with a passion for fitness. Vanessa continues to impress with each passing year with her strength, Oly, and skill movements. I always enjoy coaching Vanessa during those late night Wod’s and love the relationships she has developed in our community. Last but not least is Jen C! Jen is one of our founding member ‘s at 38 North and over 7 years later she is still walking though those doors. Jen has always been locked into to every thing we do in this community. From competing in the open, to participating in every social event, to supporting all that surround her every workout. It has been a great ride Jen thanks for continuing to make your fitness a priority. See you tomorrow. We will continue to program some old Open WOD’s. Tomorrow is one of my favorites.

A) 3 Min Row/Assault then every :20 sec for 3 min Russian Kettle Swings/Wallfacing Handstand Hold/Inch Worm then 1 min jog

B) 10 Min EMOM

Clean+Push Jerk

Fitness

10 Min EMOM

1st-10 Single Arm DB Clean and Jerk (5/arm)

2nd-30 Sec Assault

C) “11.5”

20 Min AMRAP

5 Power Clean 145/100 (Fitness Use Dumbells)

10 Toes 2 bar

15 Wallballs 20/14

802, 2019

Sat, Feb 9th

By |February 8th, 2019|Categories: Random|Tags: |0 Comments

Some great snatch work by Hallie P, Will G, Will S, and Chelsea K tonight! That WOD laid them out today. See you guys tomorrow to finish out the week!

A) 38 north Stretch & Warm

B) 9 Min EMOM

1st-30 sec Kettlebell Waiters Carry (Right)

2nd-30 sec Kettlebell Waiters Carry (Left)

3rd-30 Sec Toes through Rings

C) “Footloose”

2 Rounds

3 Min AMRAP

3 Manmakers 45/30

10 Pull-ups

2 Min Rest

3 Min AMRAP

5 Power Clean 135/95 (Pick a weight you do not have to drop!)

10 Wallball’s 20/14

2 Min Rest

3 Min AMRAP

5 Front Squats 135/95 (Fitness Goblet)

10 Kettlebell Swings

2 Min Rest

702, 2019

Friday, Feb 8th

By |February 7th, 2019|Categories: Random|Tags: |0 Comments

Quick one tonight guys have a good weekend!

A) 3 Min Row/Assault hen every :20 sec for 3 min Ring Rows/Barbell Good Morning/Tempo Push up thn 1 min jog

B) Every 1:30 x 10 sets

2 Hang Snatch+20 double unders

“Fitness”

12 min EMOM

1st-25 Sec alt Dumbell lunge

2nd-30 Sec Double Unders

3rd-35 Sec Row

C) “The Ghost”

8 Rounds

20 Sec ME Alt Dumbell Snatch 50/35

10 Sec Rest

20 Sec Burpee’s

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

602, 2019

Thurs, Feb 7th

By |February 6th, 2019|Categories: Random|Tags: |0 Comments

5:15am getting after that beast today with Rob S, Josh, and Chad P all getting into the second round of Kettles Rx. Got some clean work and a fun WOD on the menu.

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing HS Hold/Hollow Swings/Lateral Box Step up then 1 min jog

B) Every 2:30 x 6 sets

Power Clean(Drop)+Full Clean+Hang Full Clean+Split Jerk

Fitness

12 Min EMOM

1st-20 Sec DB Power Clean

2nd-30 Sec Goblet Squat

3rd-40 sec row

C) “12 Monkeys”

12 Min AMRAP

12 Sit-ups

9 Overhead Squats 95/65 (Fitness Single Arm OH Walking Lunge)

6 Box Jump Up and Over 24/20

3 Ring Muscle Ups (3 bar MU/3 Pull/Ring Row+3 Ring Dips/Box Dips

502, 2019

Wed, Feb 6th

By |February 5th, 2019|Categories: Random|Tags: |0 Comments

Coach Leanne made a great post on Facebook today on th crew page which I want to post here…

What’s up guys!

The Open is right around the corner. It starts Feb 21st and runs for 5 weeks.
With all the changes that CrossFit has made. I think it may have changed the way we all view the open. Maybe it’s dulled it a bit.

Every year For the past 5 years I have signed up for The Open not to qualify for regionals, but to see how far I have come in the past year. And EVERY year I have gotten better. My movement, my lifts, my motor. EVERYTHING has improved. Which is why The Open fires me up so much. Athletes throughout our gym have huge mental and physical PRs. They accomplish things the don’t think they can. They fight hard and the personal reward is huge!

I encourage everyone to sign up. From beginner to advanced. Anyone that has been apart of 38 for the open knows the energy over that 5 weeks is nuts! It’s my favorite time of year in our gym.

I can’t wait to watch everyone throw down this year!!! I have serious FOMO!!

I couldn’t agree more with what Leanne said. The open has evolved over the years. When I first competed in the open the goal was regionals. Now the goal is to come out, test your self, have fun, and set a baseline for the next year so you can retest your fitness the year after. It is only meant to be fun and for 20 bucks you will get you moneys worth. I will be setting up a team this week you can join. We will be programing the open WOD each week for our Friday workout. I am programming a WOD tomorrow thats guaranteed to keep you nice and toasty. Have fun

A) 3 Min row/Assault then every :20 sec for 3 min high knees/Light Overhead Walking lunge/Ring Rows then 1 min jog

B) 10 Min EMOM

1st-10 Dumbell Bulgarian split squat (5/leg)

2nd-25 Sec Assault @85%

C) “This is 40”

18 Min Snake (you only complete the movements at each end once T2B/S2O)

40 DB Shoulder to Overhead 45/30

40/34 Cal Row

40 Kettlebell Swings

40/28 Cal Assault Cal

40 Air Squats

40 Toes to Bar

If you complete snake once you will end after second set of S2O then stop which I don;t expect anyone to get to. Have Fun