Programming for June 26 through July 2, 2017

Congratulations to Cariann Perratta-Dickson, our June Athlete of the Month!
Her Q&A is here



SUMMER GEAR IS NOW AVAILABLE TO ORDER
There are many color options! The earlier the orders are placed, the faster we will receive bulk shipment to the gym. Make sure you have them sent to the gym to save on shipping cost.
http://store.instanttshirts.com/ala/shop/home

Upcoming Schedule
July 3rd- 6am, 7am, 830am, 930am, 11am (NO OPEN GYM & NO EVENING CLASSES)
July 4th- 9am Class ONLY
July 9th- Beach WOD
July 30th- Beach WOD


A reminder that there is a 7am Fitness class every Monday, Wednesday and Friday morning. We created this time slot because there was a demand for it, but we need to have a certain number of people in consistent attendance to keep it on the schedule. 

That being said,  if this is a time slot that works for you and you want to see stick around, come to class! :) But also, feel free to use this opportunity to introduce any family or friends who might be looking for a new routine this Summer to come in and try out this Fitness class/ time. Thanks in advance!"

Monday June 26, 2017

CROSSFIT

WARMUP:
200m Run
10 Squat Thoracic Rotations
10 Toe Touches
10 Pause Air Squats

 

****Wall Ball Mentality Week 3 (30 Unbroke Reps)****
You know who you are if you need to redeem yourself from last week.

20 Minutes For Quality
40m Lunge Press (20m each arm)
40 Strict C2B Pull-ups w/ Band
40 GHDSU
40 Handstand Shoulder Taps
Pike off a box if needed.
(Parition as needed. Suggested 4x10)

15 minute clock (T)
Sets of 12 unbroken reps on "Hook Grip" Deadlifts @60% 
400m recovery run after each set
(record total QUALITY reps and weight)
- rest 5 minutes -
2 RFT
30 Wall Balls (20/14)
15 Burpees

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FITNESS

WARMUP:
200m Run
10 Squat Thoracic Rotations
20 Crossover Toe Touches
10 Pause Air Squats
20 Sec Supinated Hang
10 Bootstraps

****Wall Ball Mentality Week 3 (30 Unbroke Reps)****
You know who you are if you need to redeem yourself from last week.

EMOM 8
Odd- 12 Double Arm KB Deadlifts
Even- 3-5 Strict HSPU or Pike

WOD
30-20-10
Wall Balls
KB Swings
Sit-Ups

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Tuesday June 27, 2017

CROSSFIT

WARMUP:
2 Minutes Assault Bike
2 Minutes Row
20-30 Second Standing Calf Raise
30 Second Squat Hold
10 Bootstraps
20 Pogo Hops
10 Pause Squats

STRENGTH:
Back Squat (Week 3)
65%x8
70%x8
80%x6
85%x6

For Time: (T)
2K Bike
100 Double Unders
1K Row

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FITNESS

WARMUP:
2 Rounds
1 Minute Assault Bike
1 Minute Row
20 Second Stand Calf Raise
15 Second Single Leg Hold each leg
1 Minute of Jumping Rope

Bike Sprints
8 Rounds
15 Seconds MAX EFFORT
45 Seconds REST

- Rest 5 minutes -

WOD

AMRAP 14
250m Row
20 Overhead Lunges w/ a plate
40 Double Unders

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Wednesday June 28, 2017

CROSSFIT

WARMUP:
200m Run
1 Minute Squat Hold
10 Bottom Half Burpees
20 Groiners

For Quality
Accumulate 2 min in double kb or db overhead hold
Accumulate 1-2 min in the top of dip hold
Accumulate 1 min in the bottom of dip hold

(Rest 2 minutes between positions)

 

WOD

"Operation Red Wings" (C)
4 Rounds
3 Bear Complex (135/95)
200m Run
8 Bar Facing Burpees
200m Run
8 Thrusters
200m Run

The rep scheme for Operation Red Wing was created to represent the following:
– 4 rounds represent the four man reconnaissance team
– 3 Barbell Complex represents the 3 Navy SEALs killed from the team (Murphy, Deitz, Axelson)
– 8 Barbell Burpees represents the 8 Navy SEALs killed in the helicopter crash (Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton)
– 8 Thrusters represents the 8 160th Army SOAR members killed in the helicopter crash (Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach)

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FITNESS

WARMUP
200m Run
1 Minute Squat Hold
10 Bottom Half Burpees
20 Groiners

2 Rounds For Quality
1 min in double kb or db overhead hold
30 sec in the top of dip hold
30 sec in the bottom of dip hold

 

WOD

2 Rounds
200m Run
3 DB Man Makers
200m Run
8 Box Jump Overs
200m Run
8 Single Arm Thrusters (each arm)

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Thursday June 29, 2017

CROSSFIT
WARMUP:

Cycle through the following:
3x10 Single Arm High Pulls (each arm)
3x10 Strict Dips
3x10 Weighted Box Step Ups (each leg) 

STRENGTH:
10 Minute Clock  
Work upto a HEAVY Power Clean (WITH GOOD FORM)

WOD

Every 4 Minutes for 3 Rounds: (T)

300m Row
10 Box Jump Overs
5 Hang Power Cleans (115/75)

(Record Slowest Time)

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FITNESS

WARMUP:
EMOM 6
A- 30 sec bike
B- 30 sec walking lunges

EMOM 8
A- 8 Push Press (from the rack)
B- 8 KB High Pulls (each arm)

WOD
Every 4 Minutes for 4 Rounds
250m Row
10 Burpee Box Jumps (NOT OVER)

(Record Slowest Time)

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Friday June 30, 2017

CROSSFIT

WARMUP:
20 MINUTES FOR QUALITY:
5 DB Man Makers
5-8 Strict HSPU or Box Pike
10 Squat Press Outs
50m Single Arm Waiter Carry + 5 Single Arm Thrusters every 10m (each arm)

EMOM 16:
1 Power Snatch + OHS

-rest 4 min-

Class Split to 2 Groups
AMRAP 10 (RELAY)
40m Sled Sprint
1 Rope Climb

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FITNESS

WARMUP:
3 ROUNDS FOR QUALITY: 
5 DB Hang Squat Cleans
5 Strict HSPU or Box Pike (Perfect Form)
10 Squat Press Outs
50m Single Arm Overhead Carry + 2 Single Arm Thrusters every 10m (each arm)

PARTNER WOD
100 KB Swings
90 Sit-Ups
80 Air Squats
70 KB SDHP
60 Calorie Row
50 Burpees
40 DB Snatches
30 Calorie Bike
20 10m Sprints
10 Rope Climbs

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Saturday July 1, 2017

WARMUP:
20 Minutes (or 3 Rounds) FOR QUALITY: 
500m Row
10m Crab Walk
10m Duck Walk
10 DB/KB Strict Press w/ 30 sec hold at the top of the last rep (each arm)
1 Minute Front Plank


WOD

4 Rounds for Time:
20 Push-Ups
20 Front Squats (95/65)
20 Push Press (same bar)
20 Sit-Ups

 

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Sunday July 2, 2017

WARMUP:
400m Run
20 Second Pronated Hang
30 Second Squat Hold
10m Side Shuffle (each way)
10m Karioka (each way)
10m Broad Jumps

WOD

"Hot Shots 19"
6 rounds for time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
In memory of:
Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)

Programming for June 19th through June 24, 2017

Coaches Kait Fitzgerald & Andrew Ilch tied the knot this past weekend. Photo: @supercleary

Coaches Kait Fitzgerald & Andrew Ilch tied the knot this past weekend.

Photo: @supercleary

The Nutrition Challenge is in full swing! I've already heard of some members losing close to 10lbs. Keep up the hard work because you will be more than happy with how it pays off.

Holiday Weekend Schedule:
July 1: 8am, 9am, 10am WL
July 2: 9am, 10am
July 3: 6am, 830am, 930am, 11am
July 4: 9am

July is HERO MONTH. We will be doing an individual hero workout once a week beginning June 28th. The first two hero wods for hero month will be "Operation Red Wings" and "Hot Shots 19"

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Monday June 19, 2017

CROSSFIT

WARMUP:
200m Run
20/15 Calorie Bike (65/55 RPM)
20 Crossover Toe Touches
20 Groiners
10m Samson Lunges
10 Squat Press Outs

STRENGTH:
Back Squat
60%x10
65%x8
70%x6
75%x6
80%x6

AMRAP 10: (T)
20 Russian KB Swings
20 Waiter Lunges (10/10)
20 Push-Ups
20 Air Squats

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FITNESS

WARMUP:

3 Rounds For Quality:
200m Run
15/10 Calorie Bike
10 KB SDLHP
10 Groiners
10 Samson Lunges
10 Squat Press Outs
50m Overhead Carry (each arm)

AMRAP 15: (T)
20 Russian KB Swings
20 Jumping Lunges
20 Burpees
20 Goblet Squats
20 Lemon Squeezes

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Tuesday June 20, 2017

CROSSFIT & FITNESS

WARMUP:
3 Rounds
200m Heels Down Row
20 Sec Handstand Hold
15 Sec Top of Dip Hold
15 Sec Bottom of Dip Hold
20 Pogo Hops
20 Double Unders or Attempts

EMOM 12
Odd: 8 Strict Press
Even: 8 Strict Dips
 

WOD (C)
1000m Row
100 Double Unders
30 TTB
20 Strict HSPU

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Wednesday June 21, 2017

CROSSFIT

WARMUP:
400m Run
20 Jumping Lunges
10 Tuck Jumps
20 Single Leg KB Deadlifts (10/10)
10m Crab Walk

Week 2 - Wall Ball Mentality (25 UNBROKEN Wall Balls)

8 Minutes Assault Bike for Calories
(This is an opportunity for learning how to pace on the pace and maintain an RPM)

- rest 3 min - 

100m Double Arm Carry (2x70/53)
5 Deadlifts every 10m


WOD (T)
10-20-30
Push Press (95/65)
Front Rack Lunges
Sit-Ups

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FITNESS

WARMUP:
EMOM 12
A- 40 Seconds Bike
B- 40 Seconds Row
C- 10 Air Squats

Week 2 - Wall Ball Mentality (25 UNBROKEN Wall Balls)

EMOM 8
A- 2 Right Arm Turkish Get-Ups
B- 2 Left Arm Turkish Get-Ups


WOD
3 Rounds
20 Wall Balls (20/14)
20 Calorie Row
20 Push-Ups (Scale up to Dips)

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Thursday June 22, 2017

CROSSFIT

WARMUP:
2 Rounds for Quality
20 Lateral High Box Step Ups (10 each leg)
10 Toes to Rope
20m Crab Walk
200m Run  

*Then 10 Minutes of Rope Climb Practice*
YES WE ARE PRACTICING AGAIN

For Time: (C)
800m Run
18 Box Jumps (30/24)
12 Power Cleans (155/105)
6 Rope Climbs
400m Run
9 Box Jumps
6 Power Cleans
3 Legless Rope Climbs

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FITNESS

WARMUP:
"ROWLING"
Review Row Technique Prior to the game.

*10 Minutes of Rope Climb Practice*

WOD

500m Row
5 Burpee Box Jump Overs
5 Rope Climbs
400m Row
4 BBJO
4 Rope Climbs
300m Row
3 BBJO
3 Rope Climbs
200m Row
2 BBJO
2 Rope Climbs
100m Row
1 BBJO
1 Rope Climb


Finisher:
400m Double Arm Farmer Carry

 

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Friday June 23, 2017

CROSSFIT
WARMUP:

3 ROUNDS FOR QUALITY:
10 Cuban Press Complex with a PVC
14 Single Arm High Pulls (each arm)
30m Single Arm Overhead Carry (each arm)
30 Second Side Plank (each side)

WOD 1
Every 30 sec for 15 minutes: (T)
1 Squat Snatch (moderate weight)

-rest 3 min-

WOD 2
For Time:
15 Ring MU or 30 C2B Pull-Up
30 Overhead Squats (70% of First Part)

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FITNESS

WARMUP:
Teams of 2:
8x200m (4 each)

PARTNER WOD
AMRAP 18
"I go you go rounds"
10 DB Snatches
20 Double Unders
60m Sprint

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Saturday June 24, 2017

WARMUP:
800m Run (conversational pace - learn something new about a fellow member)
30 UNBROKEN Wall Balls
15/10 Calorie Row
15/10 Calorie Bike
10 Bottom Half Burpees
10 Heavy Russian KB Swings
10 Hollow Rocks
10 Arch Rocks

WOD
Teams of 3 (Start of different stations)
5 Minutes at each station (1 minute transition)

A- Relay 40m Sled Push + 10 WB (20/14) (done outside)
B- Max Calorie Bike
C- Relay 15 GHDSU + 15 KB Swings (70/53)
D- Max Burpees to a 6' target
E- Relay 7 Pull-Ups + 7 Box Jumps (24/20)
 

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Sunday June 25, 2017

WARMUP:
2 Rounds
500m Row
30 Second Handstand Hold
5 Beat Swings + 5 TTB or variation
10 Pause Air Squats

*TEACH ALL 3 MOVEMENTS FOR THE WOD*

Partner "Ledesma"
AMRAP 20
5 HSPU
10 TTB
15 Med Ball Cleans (20/14)

*Alternate ever round*

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.