18-15-12-9
Cal bike
TTB
WB
Thruster
Cal row

18 cal or reps of each move then 15 cal or reps of each move....

Michael w/weight
3 rounds
800m (run row bike or combination of)
50 bk ext w/ weight or good mornings w/lb
50 sit ups with weight

normally Michael is this but I added weight this time.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Victoria suggested a February challenge. Of course these are not mandatory just there if you need/want a little extra push. You can do one or both, we can start Feb 1.

50,000 meters of cardio (bike, row, run)

Booty challenge
2,000 reps of weighted leg moves
Back squats
Front squats
Walking lunges w/weight
Thrusters
Sumos
Goblet squats
Anything else you can think of

This weeks schedule
For now lets just open the gym everyday. Please post days you are coming so others know if they have someone to workout with on the days I wont be joining you.

I will be working out Tues, Wed, Thurs.
Sorry this changed from our normal weekly rotation but we are going out of town
Thurs afternoon now.

Thursday is a big day! We are going to celebrate Kendra's one year of sobriety with a super fun workout. Hope you can make it! If you can come at 8:20 that day and help set up that would be great.

Jenn's bday is Friday (46 years old!!) so if any of you are working out Friday you can celebrate with her. We will do her official bday wo the week after.

Thank you and have a great Sunday!

Group workout- 1 min per station. Cycle through the list twice.
Your group will do the Driveway moves twice and then the garage moves twice 1 min each.

Driveway
plank
row
burpees
box jump
walk lung w/weight vest
sit ups w/weight

Garage-
Bike
Wall ball
tricept
wall ball sit up
KB
Pull up or TTB

30 min AMRAP
Row 200m
2 rope
50 sit ups

CrossFit Tabata This- 20 sec on 10 sec rest, 8 rounds of each move in a row
Pull up
Push up
Sit ups
Squat
Row or bike

5 rounds
400m row
1000m Satan bike
Spin bike- ride the spin bike as long as your partner takes to row or bike since it doesn't have a timer. Hover over the seat, don't sit down

2-3 people can do this one together

9:00 wo tomorrow

Next weeks schedule-
Mon, Wed, Friday
Weekend

If necessary we will add a overflow day if one of the days is too crowded. Once you know when you can come next week please post your days.
Overflow day would be Tuesday, if that day is better for you this week than M,W,F go ahead and post you want to come that day.

Thank you everyone and have a great weekend!

Measuring distance on bike and rower
400m row is the same as 1000m on the bike

5 rounds
800 m (bike/row/run or combination)
25 weighted squats (bk, front, OVH, goblet)
25 sumos

7 rounds
100 m sprint
19 KB
10 burpee pull ups

Go through the list twice
30 cal bike/50 cal row ( I think we decided that we should do the same cal on both the bike and the row)
20 pull ups
30 wb sit ups
30 BJ
20 burpees w/lb

Tabata-
tri kick back
iron cross 2.5 in each hand
sit ups with 12lb ball or plate over head
bike
wall ball
pull ups

Bike and row times to beat-

42 cal bike-
42 cal row-
tabata bike- total calories

This weeks schedule- everyone please post the days you can come on the blog.
It is too hard for me to track texts. Thank you!!

This week schedule-
Monday kids are off so we were thinking yoga- how about 8:30
Regular CF on Tues, Thurs, Fri 8:20 ish
Sat and Sun if anyone is interested.

If you cant make some of the days each week remember the gym is always open and feel free to come by yourself or send out a text or email to see if anyone else wants to join you. I don't want you missing wo because of the schedule.

Bike-
1 minute - 15 cal
2- 14 cal
3- rest
4- 12 cal
5- rest
6- 11 cal
7- 10 cal
8- 9 cal

8 min EMOM
1- 20 sit ups/7 WB
2- 7 TTB/10 KB

8 min EMOM
1- 12 mason twists/20 sit ups
2- 7 pull ups/ 10 BJ

Alise's birthday
42 reps of each or 2 rounds of 21 reps
pull ups
sumos
lb burpees- ground to over head
over head sit ups with plate
wall ball sit ups
push press
thrusters
calf raises
try and beat your 41 cal row or bike from Wed workout but do 42 cal

Kendra's birthday workout!!
41 lb bar- grab the bar a do a lifting move for one minute (overhead squat, press,etc)
41 cal bike- do it once and record your time and then do it again and try to beat your time.
41 cal row- do it once and record your time and then do it again and try to beat your time.

Partner workouts-
41- Grab a wall ball partner with the ball squats and then throws the ball to your partner, partner that threw the ball does a burpee while partner with the ball squats.

41- plank touch. Face each other plank to elbows, come up and slap your partners hand.

41- mason twist throw. Hold the 12lb ball, mason twist with the ball and then throw it to your partner.

Happy new year everyone! Kids are back in school and we are ready to get back to a normal schedule.

I was trying to figure out a schedule that would work for everyone. How about we try this
Week 1
Monday, Wednesday, Friday 8:20 (unless someone needs a different time),
Saturday WO and Sunday yoga  (if Kendra is available). Weekends can be flexible

Week 2Tuesday, Wednesday, Thursday 8:20  (unless someone needs a different time),
Saturday WO and Sunday yoga  (if Kendra is available). Weekends can be flexible

* Kendra figured out how to search for past wo on your phone. At the bottom of the blog there is a link that says "view web version" once you click that you will see the full blog page and there is a search box at the top left corner. I just tried it and it worked, thanks Kendra!

* Kendra offered to teach us yoga on Sundays, we can be flexible each week but we might do a late afternoon class. Thank you!!!

Remember when you have sore muscles we have a awesome massage therapist on staff! Chelsea can come to your house, you can go to her house and she works at a spa.

If possible girls please try to cancel the night before just for planning purposes. Thank you!!

I look forward to a fun year in the gym!

The kids and I made a workout goal for the year.  If any of you want to work on a goal for the year I am happy to help. Maybe- try and climb the rope, lift more weight on a certain barbell move, pull ups without the band, start loving burpees, double unders, food goals, etc.

we did one similar to this before but I changed it a  bit this time so I'm posting it as a new workout-

30 cal bike
50 wb
30 cal row

rest 2 min

5 rounds-
5 burpees
10 presses/push ups
30 DU or 90 singles

7 rounds
row 200m at level 10 
(original wo was suppose to be run 200m w/the 12lb ball but we decided not to run outside)
12 thrusters
8 TTB

Partner workout
40 reps each
TTB/GHDor KTE
KB
calf raises w weight
PP
goblet squat
tricep kick back

While your partner performs the move you row or bike until they are done and then switch

Happy birthday Kendra!! We love you, feel better!! We will celebrate when you are feeling better

30 min Cap
50-40-30-20-10
cal bike
burpees
cal row