150227 Friday
Alright boys and girls, time for the fun to start! Today we will be kicking off the CrossFit Games season with the first workout. 15.1: 9 minute AMRAP: 15 toes to bar, 10 deadlifts (115/75), 5 power snatches (115/75). 15.2: 6 minutes to establish a 1 rep max clean and jerk. Check this out: http://games.crossfit.com/workouts/the-open
150226 Thursday
Strength: A) 1 High hang clean – Every minute on the minute for 15 minutes. Continue to add weight over the 15 minutes. Build to a max. *For the high hang clean the torso stays completely vertical, with the shoulders never coming over the bar. See picture below. B) Snatch high Pull – 5X3 @
150225 Wednesday
Strength: Bench Press. 3-3-3-3-3. To see our last 3 rep max, click: http://cfimmortal.com/2014/10/141007-tuesday/ Conditioning: Partner WOD: 15 minute AMRAP: Partner A rows 15 calories, while partner B does 10 push ups and max double unders. *Score is total double unders. Todays Results
150224 Tuesday
Strength/Conditioning: 5 rounds For Time: 5 Power Clean and jerks (155/105), 10 Toes to bar. Core Cash Out: 3 rounds for quality: 35 bent knee hollow rocks, 20 side bends. Todays Results
150223 Monday
This week will begin the 2015 CrossFit open! Here’s a little info about how its going down at CFI this year. We will be programing the Open WOD as the class WOD on Fridays. For the past couple months we have been doing comp style workouts on Fridays to get everyone ready so it should
150221
Slamin Isabell!!: 10 Rds For time. 3 Snatches 135/95 (any style) / 15 Slam Balls.
Last week before the open starts. Don’t forget to sign up. Register under the team “Immortals” CLICK HERE . There is always some sick and twisted version of “Fran” in one of the open WOD’s so here is mine: 15min Cap: 21-15-9 Empty Barbell Thrusters / Burpees / Pullups. 100 double unders. 9-15-21 Thusters /
150219 Thursday
Strength: EMOM x 10: 2 Hang Power CLeans 2 Rounds: Row Max Calories in 4 minutes / Rest 1 minute / Tabatta Box Jumps (24/20) / Rest 1 minute.
150218 Wednesday
Strength Day: A) Work up to a heavy Snatch. B) Snatch Balace. 4 sets of 6 with empty barbell. Todays Results
150217 Tuesday
Strength: Push Press 5×5 @75% Conditioning: 6 Rounds For Time: 5 HSPU / 10 KB Swings (70/53) / 15 Slam Balls Todays Results
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News & Updates

 
  • Schedule Change – CLICK HERE
    December 15, 2014

Upcoming Events

 
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Schedule Change – CLICK HERE

December 15, 2014
Starting Monday January 12th, the 6:30pm class on Mondays and Wednesdays is now an open gym hour. Open gym is a great time to work on skills or maybe make up a workout you might have missed. There is still a 7:30 group class to follow on those days.