ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

pic courtesy of got-crossfit.com

WOD:

Partner WOD.  Teams of 2

 3 Rounds For Time*

Partner A – Completes 20 Push Press, 135/75

Partner B – Max rep Double Unders

Switch positions after Push Press is finished.

If the total double unders does not equal 250 at the end of three rounds, than a 50 burpee cashout for whole team.

*1 Round = both partners complete 20 Push Presses with the other one doing max rep DUs.

Scale Options:

Push Press – Shoot for 65% of your 1RM or 70-75% of your 2RM

Double unders – At least 10 attempts at DUs first, then go to a 3:1 ratio for Single unders

If you scale DUs in the WOD, spend five minutes AFTER the WOD practicing DUs.

ATTENTION ATHLETES:

Due to a drop in manpower, we are not able to guarantee coaching availability for all scheduled classes.  Therefore, we have decided to terminate our current agreement with the gym for running advertised classes.

Bottom line: all of us that coach do it on our free time as volunteers, and since the number of qualified instructors has dropped, those of us that remain are unable to continually fill the slots the gym wanted us to without neglecting our full time military positions.  We hope in the future, if more volunteers come forward to cover a full class schedule again, we can reengage with the gym to try to “officially” be on their schedule.  We apologize to all involved, especially our athletes.  You guys are the reason we do what we do.

So, to that end, we plan on continuing to offer programming here on this webpage (not associated with the base) for our athletes to follow.  We will also keep you posted on any changes, should we come back for “official” classes.  In the meantime, you will most likely see our familiar faces at the gym, right around the normal class time, and if you join in with us for a workout, then cool.  We hope in the interim, this will suffice.

S/S/S:

Floor Press

5×60%

5×65%

5×70%

(% based off 2RM set 26June)

WOD:

Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold

30 second Squat hold

30 second L-sit hold

30 second Chin over bar hold

Post score to Comments

The 30 second holds are accumulative, meaning, if you drops after 15 seconds, shake it off, and go back up for an additional 15 seconds.  If you drop before the end of 15 seconds, jump back up and finish out the time.  This continues until you get 30 seconds of whatever the hold is. Then, and only then do you move on to the next move.