31 May 2014

Sunday, 1 June

On-Ramp will be at 1800 tomorrow!
Come out and join us! Happy June!!

29 May 2014

Friday, 30 May

Dirty Thirty

 30 Box Jumps 20"
30 Jumping Pull-ups
30 KB swings 35/25lbs
30 Walking Lunges
30 knees to elbows
30 push press 45/35lbs
30 wall balls 20/14lbs 10/8ft
30 burpees
30 Double unders (3x singles)

28 May 2014

Thursday, 29 May

SKILL: Bench Press 5-5-5
Run 400m
Power Clean, 40 reps 65/45lbs
20 L Pullups
Run 400m
Power Clean, 30 reps 65/45lbs
15 L Pullups
Run 400m
Power Clean, 20 reps 65/45lbs
10 L Pullups
Run 400m

T-Shirts Have Arrived!

Hello everyone!  Our new CFU t-shirts have finally arrived from WODLIFE... Sorry for such an extended wait and thanks for your patience, all.

$25/QR90 -- cash or Eagle Cash Card only!!!
The green is more subdued in person...promise...
Sales will start tomorrow (Thurs, 29 May) at 0545 at the box.  We'll continue selling them at each class until they're sold out.  $25 or QR90 -- cash or Eagle Cash will work.  No $$, no shirt...OK? :)

If you don't get a shirt don't worry... our goal is to get another order placed by mid-June so we can have another batch in by mid-July.  That's our goal...we'll see how it goes.

Feedback on sizes, colors, design, etc., is welcomed -- just talk to your coach or email us at crossfitundisclosed@gmail.com.

27 May 2014

Wednesday, 28 May

SKILL:  Back Squat 5-5-5
21-15-9 reps for time
Deadlift 225/115lb
Handstand PUs
Mobility: Lacrosse ball, foam roll

26 May 2014

Tuesday, 27 May

AMRAP 7 minutes
3 Strict Pullups
7 Box Jumps 24/20"...

Rest 4 minutes then...
AMRAP 7 minutes
3 Strict Chin-ups
7 box jump overs
Rest 4 minutes then...
AMRAP 7 minutes
3 Chest to bar pullups
7 box jumps 24/20"

25 May 2014

Monday, 26 May

With a continuously running clock:
One 10-meter suicide sprint the first minute, two the second minute, three the third minute, continuing as long as you are able to complete.
Mobility: General mobility, foam roll...in remaining time.

Sunday, 25 May

600 and 1800

1 mile run
100 pull ups
200 push ups

300 squats
1 mile run
w/or w/out a 20lbs vest

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

23 May 2014

Saturday, 24 May

On-Ramp Class 0700!!
and don't forget!....
On Sunday we are offering TWO class times to come do the "Murph"---0600 and 1800!!
 Hope to see you all there!

22 May 2014

Friday, 23 May

SKILL: Kipping pull-up progression and ring rows 10-15 min
 "Lynne" --but "3" Rounds for max reps:
Bench Press

21 May 2014

Thursday, 22 May

EMOM: 10 Minutes
Three-position power snatch (catch in hang)

EMOM: 10 Minutes
Three-position power snatch (catch in squat)
200m run
5 Ground to Overhead, 95/65lbs
25 Abmat Sit-ups

20 May 2014

Wednesday, 21 May

SKILL: Thrusters, 3-3-3

25 Walking Lunges
20 Pullups
35 Box Jumps 24/20
20 Hang Cleans 65/45
25 Pushups
20 Thrusters 65/45
35 Situps
20 Knees to elbows
25 Walking Lunges

19 May 2014

Tuesday, 20 May

Skill review: tire flips and sledgehammer swings, 10-15 minutes

Relay style with a team, rounds in 15 minutes of:
10 Burpees
10 Kettlebell snatch, five each arm (16/12kg or 35/25lb)
10 Sledgehammer swings, five each arm
2 Tire flips

Then: Team tire flip race

18 May 2014

Monday, 19 May

SKILL: Back Squat 5-5-3-3-1
EMOM 10 Min
ODD: 8 C2B
EVEN: 10 Wallballs 20/14 lbs 10/8ft
10 Squats
10 Situps
10 Hand release Pushups

16 May 2014

Saturday, 17 May

Let's start off by saying THANK YOU! Yes, you!
Thank you to each and EVERY athlete and coach who has dedicated their time and effort to bettering CFU. We would not be what we are today without all of you!
We ask that you come out and celebrate with us this evening at Memorial Plaza (the bra) at 1700, with some grub and beers!

15 May 2014

Friday, 16 May

SKILL: MU progression (20 min)
AMRAP 20 min
2 MU
4 HSPUs...

8 KB swings (32kg/24kg)
Mobility: shoulder in remaining time

14 May 2014

Thursday, 15 May

SKILL: Shoulder press 1-1-1

 With a partner, complete the following for time:
150 Double-unders (2x singles)
120 Abmat, anchored sit-ups
90 Box jumps, 24/20” box
60 Front squats, 95/65lb
30 Ring dips
*Burpee penalty: every two minutes on the clock (starting at 2:00), both partners must stop and do 5 burpees each before continuing with workout.

MOBILITY- Calf and ankle stretching and mobility in remaining time

13 May 2014

Wednesday, 14 May

 Rounds in 15 minutes with a partner of:
 15 Double unders (2x singles)
 1 Rope climb
Then..  Run 200 meters every three minutes for six rounds

12 May 2014

Tuesday, 13 May

AMRAP 30 minutes:
5 Deadlift  275/185lb
13 Push-ups
9 Box jumps, 24/20” box
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

11 May 2014

Monday, 12 May

 SKILL: Weighted pull-ups 1-1-1

 WOD: EMOM- five minutes:
3 Clean and jerk, 95/65lb

 THEN: In 15 minutes:
Run 800 meters
Then as many rounds as possible in remaining time of:
15 Abmat sit-ups
10 Kettlebell swings 24/16kg (55/35lb)
5 Chest-to-bar pull-ups

08 May 2014

Friday, 9 May

SKILL:  Narrow grip bench press 3-3-3
  Four rounds for distance of:
      Sprint 30 seconds
      Rest 2 minutes
Then...Max hold time of side plank, max 90 seconds
  General mobility and stretching in time remaining

07 May 2014

SKILL: Three sets of:
 Max reps strict chin-ups
 Every minute on the minute for five minutes:
 5 Power snatch, 95/65lb
Rounds in 10 minutes of:
 Wall walk ladder (1-2-3-4-5-…)
 Box jump ladder (5-10-15-20-…), 24/20

06 May 2014

Wednesday ,7 May

Rounds in 20 minutes of:
 10 Kettlebell snatch, five each arm, swings (16/12kg or 35/25lb)
 20 Hand-release push-ups
 30 Squats
 400 meter run
then....  Tabata anchored sit-ups

05 May 2014

Tuesday, 6 May

SKILL: Five sets of:
   2 Hang power clean + 1 jerk

         Back squat 3-3-3+ (75-80-85% of 1RM)

 For time:
 50-40-30-20-10 Double unders (3x singles)
 10 Burpees after each round

04 May 2014

Monday, 5 May

SKILL: Narrow grip overhead squat 5-5-5


400m run
21 KB swing (24kg/16kg)
12 pull-ups

Foam roll, lacrosse ball, mobility in remaining time

CFU Paleo Challenge: And The Winners Are...

After tallying the final score sheets here's the final CFU paleo challenge leaderboard.  Please give it up for Copper and Wendy who claimed the top male/female spots!  Yeay!! Cheers!!  Free t-shirts for the two of you once they arrive.

Congrats, Copper & Wendy!!!

Thanks to everyone who participated.  We had 21 start and about 7 "finish"... Regardless of your participation level I hope you learned a little (and had some fun) along the way.  Let's do it again, soon?!?  :P

03 May 2014

Sunday, 4 May

OPEN GYM, 0700!
Come on out, work on skillz or do a WOD
the sky is the limit!

01 May 2014

Friday, 2 May

It's time for 14.5 AGAIN!
21-18-15-12-9-6-3 reps for time of:
Thrusters, 95/65lb
Bar facing burpees