Category: WOD


Saturday January 23, 2021

By Suzie Lilakos,

Open Gym 7:30 – 8:30am

Class at 9:00am

Open Gym 10:15am – Noon

  Category: WOD
  Comments: None

Friday January 22, 2021

By Suzie Lilakos,

***Nutrition Challenge information session this Sunday 1/24 at 7:00p. If you are interested in participating in the Challenge starting February 1st but are unable to attend the Zoom meeting please reach out to Suzie (email or text) for more info or any questions.***

Here is the Zoom link:

Topic: Nutrition Q&A
Time: Jan 24, 2021 07:00 PM

Join Zoom Meeting
https://us02web.zoom.us/j/7239236978?pwd=UWhqL1BNdlJ2aG8rT0hiSitCMzRuQT09

Meeting ID: 723 923 6978
Passcode: 3zuyx3

——————-

1. Bench Press:
2×10 – light weight (45%)
2×5 – moderate weight (65%)
3×2 – heaviest weight (80%)

2. “Turn Signal”
1-10
Overhead Squats (95/65)
Handstand Push Ups

*12 min time cap

  Category: WOD
  Comments: None

Thursday January 21, 2021

By Suzie Lilakos,

***January Athlete of the Month: Derrick Rockosi…***

1. Skill Day 6

2. “Optimus Prime”

AMRAP 7

Wall Balls (20/14)

*EMOM 5 Deadlifts (225/155)

*Score is total Wall Ball reps

Check out Derrick’s story HERE!

  Category: WOD
  Comments: None

Wednesday January 20, 2021

By Suzie Lilakos,

***Who’s looking for a reset? Who didn’t start off 2021 the way they really wanted to? Well maybe we can help…starting February 1 we will be kicking off a four week nutrition challenge. No entry fee, no winners, no losers. You will still be held accountable each week, there will be a point system in place. This isn’t a paleo, macro or keto focused challenge. This will be a focus on nutrition, making sure we are getting proper nutrients and minerals, hydration, sleep and fueling the body for the task at hand on a daily basis. This will only be for FOUR WEEKS through the month of February, get us reset and ready for the Open that will start the beginning of March.

Sunday January 24th at 7:00pm I (Coach Suzie) will host a Zoom information, Q&A, meeting for anyone that is interested in participating in the challenge or if you just want to sit in to listen. A link will be posted on the daily blog and the Facebook page for the meeting.***

“Heavy Hitter”

For Max Load:

Every 5 mins for 30 mins:
500m Row
5 Snatches

*Score is total weight lifted over 30 reps

*Add weight, keep the same weight or take away weight each round.

*If you miss a lift is counts as one of your rep attempts. That weight is not added to your score.

  Category: WOD
  Comments: None

Tuesday January 19, 2021

By Suzie Lilakos,

***2021 Open t-shirts are no available for purchase!!!

You can order as many as you would like, youth sizes and tank tops are also available and you have the option of having it sent to the gym or directly to your house (for a delivery fee).

You can order HERE, orders form closes on February 15th!***

Front of shirt
Back of shirt (dry)
Back of shirt (wet/sweaty)

1. Power Cleans (15 mins)
Build to heavy 2 reps, touch and go

2. “Clean It Up”
100 Double Unders

3 Rounds:
5 Power Cleans (155/105)
10 Chest to Bar Pull Ups

Then,

100 Double Unders

*14 min time cap

  Category: WOD
  Comments: None

Monday January 18, 2021

By Suzie Lilakos,

***Tis the season! The CrossFit Open is upon us, it all begins on March 11th…it will be here before you know it! ANYONE, I repeat ANYONE can do this! We will be doing the workouts every Friday in the gym anyways so you might as well sign up ——> HERE

In years past we have set up teams, having each of the coaches as team leaders. This year we are going to try something different and just have two teams. Team Red and Team Black. These teams will be chosen, at random, the Wednesday before the Open starts. Each member will earn points for your team each week in multiple ways (rules and regs coming soon). Nothing like a little friendly competition within the community 🙂 You must be registered through the CrossFit Games website in order to be placed on a team. EVERYONE can play along!***

1. “Rappers Delight”

AMRAP10
12 Box Jump Overs (24/20)
6 Thrusters (115/75)
6 Toes to Bar

2. Skill Day 5

  Category: WOD
  Comments: None

Sunday January 17, 2021

By Suzie Lilakos,

Endurance Class 8:15 – 9:00am

Barbell Club at 9:30am

  Category: WOD
  Comments: None

Saturday January 16, 2021

By Suzie Lilakos,

Open Gym 7:30 – 8:30am
Class at 9:00am
Open Gym 10:15 – Noon

  Category: WOD
  Comments: None

Friday January 15, 2021

By Suzie Lilakos,

1. “Send It”

For time:

15-12-9
Front Squats (135/95)
Hang Power Cleans
Sumo Deadlift High Pulls

*10 min time cap

2. Skill Day 4

  Category: WOD
  Comments: None