Monthly Archives: August 2018

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fun workouts

Fun Workouts for Sept. 3-9th!

fun workouts

Monday
Labor Day

*We only have ONE class today 10:30am, BBQ noon-2pm!

Team Workout
20min AMRAP:
Partner A) Run 400m
Partner B) 10 x DB thrusters (50/35)
*Switch after every 400m
*Score is total distance, tiebreak is # DB thrusters

fun workouts

Tuesday

For time: 3 rounds of:
5 Bar Muscle-ups
5 Snatches, 155/105 lbs
-- then --
3 rounds of:
15 Deadlifts, 155/105 lbs
30 Air Squats
-- then --
3 rounds of:
5 Bar Muscle-ups
5 Cleans, 155/105 lbs

fun workouts

Wednesday

2014 CrossFit Games - Triple 3
For time:
Row, 3000 m
300 Double Unders
Run, 3 mi

fun workouts

Thursday

4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs

*Use 2 dumbbells for presses, 1 for pull-ups.

Yoga at 7:15pm

fun workouts

Friday

Overhead Squat 5x3 at 75% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck

fun workouts
Saturday

Team Workouts
Fundamentals 11am-12:15pm

fun workouts

Sunday

Boot Camp 10am and 11am

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fitness

Weekly Workouts August 27th-September 2nd

fitness

Monday

Run 5 km

fitness

Tuesday

Front Squat 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

fitness

Wednesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.

fitness

Thursday

Push Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.


Yoga at 7:15pm

fitness

Friday

Overhead Squat 5x5 at 70% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch-grip deadlift
- Snatch Pull

fitness

Saturday

Team Workouts
Fundamentals 11am-12:15pm

fitness

Sunday

Boot Camp 9am-2pm

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Weekly Workouts August 20-26th



Monday

For time, using a single dumbbell:
10 Weighted Pull-ups, 50/35 lbs
40 Overhead Lunges, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
30 Alternating Snatches, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10/10 Overhead Squats, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs
10 Turkish Get-ups, 50/35 lbs
10 Weighted Pull-ups, 50/35 lbs



Tuesday

5 rounds for time of:
Row 250 m, sub-45 secs
50 Unbroken Double Unders

If the row takes longer than 45 secs, or if you trip up on your Double Unders, redo it before moving back to the other exercise.



Wednesday

Overhead Squat 5-5-5, using heaviest weight per set
Snatch Balance 3-3-3, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set



Thursday

“Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


Yoga at 7:15pm



Friday

Overhead Squat 5x8 at 65% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch Balance
- Snatch-grip Jerk from behind the neck



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

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Weekly Workouts August 13-19th



Monday

CrossFit Games Qualifier 3 Teens and Masters 35-54

Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs, 10/9 ft
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders
50 Row Calories
100 Double Unders
Handstand Walk, 50 ft
100 Double Unders



Tuesday

CrossFit Games Qualifier 4 Teens and Masters 35-54

Complete as many rounds as possible in 5 mins of:
9 Handstand Push-ups
6 Burpees
3 Snatches, 165/115 lbs



Wednesday

“Otis”
As many reps as possible in 15 mins of:
1 Back Squat, 1.5x bodyweight
1 Shoulder Press, 0.75x bodyweight
1 Deadlift, 1.5x bodyweight
2 Back Squats, 1.5x bodyweight
2 Shoulder Press, 0.75x bodyweight
2 Deadlifts, 1.5x bodyweight
3 Back Squats, 1.5x bodyweight
3 Shoulder Press, 0.75x bodyweight
3 Deadlifts, 1.5x bodyweight

Continue increasing reps by 1 each round until time is complete.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012.

Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.



Thursday

Each for time: Shuttle Sprint:
10x 5-10-15 yd

Each sprint is 5 yds out and back, then 10 yds out and back, then 15 yds out and back (60 yds total).

Rest as needed between efforts.


Yoga at 7:15pm



Friday

Overhead Squat 5x10 at 60% 1RM

Rest as needed between sets.

Skill focus is on drilling the Snatch from the floor.

Snatch the weight and then complete your Overhead Squats.



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

workout

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workout

Weekly Workouts August 6-12th



Monday

Overhead Squat 1 Rep Max



Tuesday

21-18-15-12-9-6-3 reps, for time of:
Triple Under
Bike Calorie



Wednesday

7 rounds for time of:
5 Power Snatches, 135/95 lbs
Sprint 200 m, sub-40 secs

If the sprint takes longer than 40 secs, redo it before moving back to the Power Snatches.



Thursday

Complete as many rounds as possible in 25 mins of:
20 Push-ups
30 AbMat Sit-ups
40 Row Calories


Yoga at 7:15pm



Friday

2018 CrossFit Games Qualifier 2 Teens and Masters 35-54

4 rounds for time of:
25 Chest-to-bar Pull-ups
5 Cleans, 245/170 lbs

Time cap: 15 minutes



Saturday

Team Workouts
Fundamentals 11am-12:15pm

workout

Sunday

Boot Camp 9am-2pm

workout

workout

workout

workout

workout

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Member of the Month

Member of the Month – Hannah Rininger!

Congrats to Hannah Rininger for being August’s Member of the Month!

Member of the Month

When Hannah started at the gym she came across as slightly shy and timid, turns out she’s anything but! It didn’t take her long after Fundamentals to start attacking workouts and new movements! Not only does she get after the workout, but her intensity and effort raise the energy of the entire class, it’s very clear that her presence gives those around her confidence to try harder too.

Member of the Month

Hannah brings a serious amount of focus to each workout. You can see it all over her face in the middle of a lift, run or gymnastics movement. It will throw me off sometimes while coaching, to the point I ask if she’s ok…lol…she is definitely ok…she just has the focused look of a professional “CrossFitter” tackling the final event of the CrossFit Games. Her passion, focus, effort, and positivity is contagious and makes it simply a blast to have her in class.

Member of the Month

She typically stays after the class too, working on extra mobility and recovery. But not just off in the corner by herself, she usually has 2-3 others roped into doing extra recovery as well, joking around, laughing and having fun, ya’ll can thank her for helping you feel better after workouts 😉

Member of the Month

It’s rare for Hannah to miss Team Workouts on Saturdays. And if you don’t know already, you know now that you want to be on her team! Hannah lays it all on the line for the team. You’ll see her leading and sychronizing everyone’s efforts to maximize the progress through the workout. She’s very motivational and encouraging to everyone regardless if they’re new or experienced gym members.

Member of the Month

Be sure to congratulate her when you see her on being August’s Member of the Month! Hannah is a great representative of Yeti Cave’s positive culture and values. She continues to #wintheweek one week at a time, bettering her fitness and the community in the gym!

#wintheweek

#movemorelivemore