Sunday, April 6, 2014

A. Push Press
Advanced: Take 12 minutes to find your 1RM push press
Intermediate: 3, 3, 3, 3 (Go up in weight with each set).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).

B. 30 sec wall balls
30 sec rest
30 sec power snatch
30 sec rest
30 sec burpees
30 sec rest
5 sets

Saturday, April 5, 2014

A. Front Squats - Session 1-6
4 sets
Beginners: @ 32x2
Advanced: @ 30x2

B. AMRAP in 2 minutes:
     Ring Dips x 3
     Sandbag cleans x 6
     box jumps x 5 20/24

     Rest 2 min
 
      5 sets 
 

Friday, April 4, 2014

A. Every 90 sec x 1 rep x 7 sets:
Hang Power  snatch. All reps at the same weight.
Advanced - Approximately 80-90 % of your 1RM.
Intermediate: 2 reps @ approx. 80% of your 3 RM
Beginners: 5 hang power snatch every 90 sec.

B. For Time: 21 -15 - 9
Power clean 95/135 lbs
Kipping pull ups

Thursday, April 3, 2014

A. Advanced: Take 15 minutes to find your Daily Max Snatch plus 1 set of doubles.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 Hang Power

B. Push Press x 5 105/145 lbs
    DB Snatch x 10 heavier than the usual 25/50 lbs.
    Burpees x 10
     Every 3 minutes
    6 sets

Wednesday, April 2, 2014

A. Back Squats - Session 1-6
@ 32x2 x 4 sets

B. KB Swings x 20 35/55 lbs
    Toes to Bar x 15
    Air Squats x 30
     Rest 90 sec
     6 sets

Stall bar skin the cats as a substitute for toes to bar.  
 
    

Tuesday, April 1, 2014

A. 3 Position Snatch Balance x 3 reps x 5 sets - Go up in weight with each set. Be sure to record your numbers as we will be returning to this skill in a couple of weeks.

This means you must pass through each position three times, for a total of 9 reps/set. THis is volume and skill work, not max effort work so there is no need to use the blocks.  Rest no longer than 90 sec.

Note: IF you cannot do the third position, just do the first and second, and come out to a mobility class. I would rather see you get to the third position with light weight than skip the third position and go heavy. The idea with the snatch balance is to get comfortable in that bottom position with a dynamic movement, ie, the snatch.

B.  3 Sets for Time:
      Kipping HSPU x 20
      Double Unders x 50
      Front Squats x 10 85/125 lbs

Note: no kipping hspu to floor, but you are close? Add some height and maybe reduce the reps if you are still working on movement pattern.
No way you are ready for a kipping hspu? DOwnward dog x 10 reps
Reduce double unders if necessary. If you are determined to get double unders, but you still have not been successful, I want 60 attempts at double unders.  Don't count single unders.

Beginners:
5 downward dog hspu
30 single unders
10 front squats
rest 60 sec.
4 sets 

     
   

Monday, March 31, 2014

A. Front Squat - Session 1-6
Note: If you are on Session 4 of your front squats, decrease the weight by 4% BUT take the reps back up to 6. This means you should be using the load that you used for session 2.
Advanced @ 30x2
Beginners: @ 32x2
4 sets 

B. Every 90 sec for 7 sets:
1-5 strict chin ups or pull ups
15 sec ring support hold
7 burpees
7 sets

Note: IF you have a 30 sec eccentric but no chin up, you may use a band. However, you MUST do 4 reps @ 31x1 each set.
If you do not have a 30 sec eccentric, and you can't hold yourself over the bar for 10 sec, please do 5 ring rows @ 31x1

For the support hold:
you may also use a band. I want a nice turn out, no piking and look straight ahead.
If the ring dip support hold is too challenging, please do a support hold on rings in push up position or on the floor. 

April Class Schedule - Adding More Classes

Hello Fluxers! Happy Spring!

Based on your feedback we are making some important and exciting changes to the class schedule starting April 1st.

We are adding in more WODs to accommodate our new CrossFit competition stream and opening up more spots in our popular classes on Tuesday, Thursday, Friday, and Saturday.

Here is what will change beginning next week on April 1st:

Sunday and Monday:  no changes

Tuesday:
Momo at 4:15pm will move to McTavish gym
Acrobatics will change to 5:15pm at McTavish gym
The 6:15pm WOD will increase in numbers at the 13th Ave Gym

Wednesday: no changes

Thursday: Please note the 15 minute shift in schedule to accommodate athletes' work schedules
addition of a WOD at 4:30pm
5:30pm WOD
6:30pm Flux Kids at 13th / Momo at McTavish
7:30pm Gymnastics at 13th
8:30pm WOD

Friday:
addition of a WOD at 6:15pm
Flux House Blend changes to 7:15pm
Open Gym changes to 8:30pm

Saturday: 
All classes will be held at 13th Ave and have more spaces available with additional coaches
9-10am MoMo
10-11am WOD
11am-12pm Just Mobility
12-1pm Gymnastics
1-2pm Open Gym
2-3pm addition of WOD

Soon we should be able to open up our climbing classes again! 

And for a little more motivation here are 2 short videos showing off some of the skills that we have been working on in our Sunday Flux Monkeys and our Flux Porch Pups/ Big Dawgs' classes. Can you imagine what kind of awesome Flux movers these kids will be in 2 years, 5 years, 10 years?!


Thanks again for all of your feedback!
Coach Darci and Coach Charity 

 

Sunday, March 30, 2014

A.  For Time:
     Overhead Squats x 20  65/95 lbs
     KB Swings x 20 35/55 lbs
     Push Ups x 30
     Overhead Squats x 15
     KB Swings x 25
     Push Ups x 25
     Overhead Squats x 10
     KB Swings x 30
     Push Ups x 20 

Saturday, March 29, 2014

A. Back Squats
Session 1, 2 or 3
@ 32x2 x 4 sets

B. 60 Sec AMRAP Toes to Bar
    60 sec AMRAP Box Jumps
    Rest 60 sec.
     5 sets