Weekly Workouts October 15-19th

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gyms near me

Weekly Workouts October 15-19th

gyms near me

Monday

Complete as many rounds as possible in 20 mins of:
5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood

gyms near me

Tuesday

10 rounds, 1 min each of:
10 Burpee Over Bars
Max reps in time remaining, Power Snatch, 155/105 lbs

Rest 2 mins between rounds.

gyms near me

Wednesday

Candy
5 rounds for time of:
20 Pull-ups
40 Push-ups
60 Air Squats

gyms near me

Thursday

Maggie
5 rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 Alternating Pistols


Yoga at 7:15pm

gyms near me

Friday

Overhead Squat 5x8 at 75% 1RM

Rest as needed between sets.

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

gyms near me

Saturday

Team Workouts
Fundamentals 11am-12:15pm

gyms near me

Sunday

Boot Camp 10am and 11am


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gyms near me

Weekly Workouts October 8-12th

gyms near me

Monday

2018 CrossFit Games Regional Event 3

For time:
9 Muscle-ups Handstand Walk
36 Alternating Pistols
Handstand Walk
9 Muscle-ups
Handstand Walk
45 Alternating Pistols
Handstand Walk
9 Muscle-ups
Handstand Walk
54 Alternating Pistols

Time cap: 13 mins

*Each Handstand Walk contains 2 obstacles worth 1 rep each. For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

gyms near me

Tuesday

Hang Squat Clean 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

gyms near me

Wednesday

Nancy
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

gyms near me

Thursday

3 rounds for time of:
25 Deadlifts, 225/155 lbs
Bike, 1000 m


Yoga at 7:15pm

gyms near me

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.

gyms near me

Saturday

Team Workouts
Fundamentals 11am-12:15pm

gyms near me

Sunday

Boot Camp 10am and 11am

 


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gyms near me

Weekly Workouts October 1- 5th

gyms near me

Monday

Linda
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Clean, 0.75x bodyweight

gyms near me

Tuesday

2018 CrossFit Games Regional Event 6

For time:
4 Rope Climbs
16 Thrusters, 155/105 lbs
3 Rope Climbs
12 Thrusters, 155/105 lbs
2 Rope Climbs
8 Thrusters, 155/105 lbs

Time cap: 7 mins

*For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

gyms near me

Wednesday

Row : 10x 200 m, rest 1:30 between efforts

gyms near me

Thursday

Front Squat 3-3-3, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
Thruster 3-3-3, using heaviest weight per set

Yoga at 7:15pm

gyms near me

Friday

Overhead Squat 5x3 at 80% 1RM

Rest as needed between sets.

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

gyms near me
Saturday

Team Workouts
Fundamentals 11am-12:15pm

gyms near me

Sunday

Boot Camp 10am and 11am

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fun workouts

Fun Workouts for Sept. 24-30th

fitness friends

Monday

Clean & Jerk 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

fitness friends

Tuesday

3 rounds, 1 min per station, of:

Sumo Deadlift High-pull, 95/65 lbs 
GHD Sit-up
Push Press, 95/65 lbs
GHD Sit-up

Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

fitness friends

Wednesday

3 rounds for time of:
10 Left Arm Dumbbell Hang Squat Snatches, 55/35 lbs
5 Bar Muscle-ups
10 Right Arm Dumbbell Hang Squat Snatch, 55/35 lbs
5 Bar Muscle-ups

fitness friends

Thursday

Team Series Workout 3


Yoga at 7:15pm

fitness friends

Friday

Overhead Squat 5x5 at 75% 1RM

Rest as needed between sets.

Skill Focus:
- Snatch-grip deadlift
- Snatch pull

fitness friends

Saturday

Team Series Workout 4 – Final Workout
Fundamentals 11am-12:15pm

Charity Workout event at CrossFit PFR at 1pm. $25 per person

Ticket link:
https://crossfitpfr.pike13.com/pack_products/509914

fitness friends

Sunday

Boot Camp 10am and 11am

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fun workouts

Weekly Workouts Sept. 17-23rd

fun workouts

Monday

2018 CrossFit Games Regional Event 4
For time:
2 rounds of:
10 Snatches, 175/125 lbs
12 Bar Facing Burpees
-- then --
2 rounds of:
10 Snatches, 115/75 lbs
12 Bar Facing Burpees

Time cap: 9 mins

*For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

fun workouts

Tuesday

2018 CrossFit Games Regional Event 5
For time:
50 Handstand Push-ups
50 Toes-to-bars
50 Assault Bike Calories
50 Dumbbell Box Step Overs, 70/50 lbs, 24/20 in
Right Arm Dumbbell Overhead Lunge, 70/50 lbs, 50 ft
Left Arm Dumbbell Overhead Lunge, 70/50 lbs, 50 ft

Men- Time cap: 17 mins 
Women- Time cap: 22 mins

For time-capped scores, add 1 sec for every rep you did not complete to be ranked accordingly.

fun workouts

Wednesday

Overhead Squat 5x8 at 70% 1RM

Rest as needed between sets.

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

fun workouts

Thursday

CrossFit Team Series Workout 1

*Workouts 1&2 released Wednesday night

Yoga at 7:15pm

fun workouts

Friday

Team Series Workout 2

fun workouts

Saturday Sept 22nd

**No team workout or fundamentals at the gym

**Meet at OtterBox retail shop on Mountain Ave. for Team Workout at 9am

**Plan for about 2 hours and 3mi of running to be involved 

**Hanging out at the retail shop afterwards 

fun workouts

Sunday

Boot Camp 10am and 11am

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Member of the month

Greg Rittner, the “Mustache Wonder,” is September’s Member of the Month

It’s a bird…It’s a plane…it’s Superman….no…it’s the 3rd best mustache in America!!!

Congrats to Greg Rittner for being September’s member of the month!

Member of the month

One day Coach Mike brings a friend (Greg) into the gym. I was a bit skeptical due to what the workout entailed that Mike and Greg were actually friends… it was a brutal hero workout name’d “Coffland,” and I figured there was no way Mike was bringing someone he liked in for such a tortourous workout!

Coffland

Click the hyper-link above to learn more about the Hero that this workout is named after:

For Time:

Hang from the pull-up bar for 6min

*Each time you drop from the bar, immediately do 800m run, 30 push-up and get back on pull-up bar

Member of the month

I asked Mike what he was thinking, or was Greg already in good shape??? I made sure Greg knew that he could slow down at any point, rest and grab water, to just have fun with a TOUGH first CrossFit workout.

Member of the month

I remember at some point I walked outside to check on everyone running, looking especially for Greg…I hadn’t seen him in awhile…

Member of the month

Standing by the tree out front, I waited to see if Greg would appear from behind one of the buildings that obscures our 800m run route. A decent amount of time elapses and I go inside thinking I missed him somehow, turns out I did miss him, he was laying on the ground in between the couches and cubbies like a wounded animal!

Member of the month

I walked over to Greg he seemed ok, but extremely fatigued. I invited him to sit or lay on the couch but he said he prefered to stay where he was…I felt bad for the guy, I’m never out to crush someone like that intentionally, especially not on their first day.

Greg did get up again and continued to battle through some portion of the workout until the time cap for the day. Impressive, clearly a tough dude.

Member of the month

After the workout I checked in with Greg again, figuring this would be the last time ever to see him, due to an awful first experience, and to my surprise he signed up that day before leaving!

Member of the month

Ever since he joined, I don’t think Greg has missed a single day unless he’s been traveling for work or vacation… His dedication to the process, patience and good humor are commendable. Not only is he humbly learning, and listening to his body, he adds tons of positive energy to each class everyday. He goes out of his way to say hi to people and is always in good spirits. His positive outlook on training and life are perfect for making exercise a sustainable healthy habit.

Member of the month

Not only is he lifting more weight, moving with higher quality, and getting faster times, he also won both Nutrition Challenge categories, “overall % fat loss” and “muscle gain!”

He talks all the time about how he is changing his eating and drinking habits and feels great about doing it. He’s not giving anything up, he lives life to the fullest but now he’s thinking about how he will feel in the gym if he eats or drinks a certiain way, then as a result he performs better in the gym, feels better all day and is more motivated to stay healthy outside the gym! A positive reinforcement circle!

Member of the month

For Greg it has also become a family affair here at the gym, his “super-wife” Stef, is his biggest supporter and is proud of his progress, I love seeing her encouraging posts on social media about the family! J She is famous at the gym for her strength and acrobatic skill from her Lyra training, and their kiddos Eleanor and Benjamin are pretty much mini Yeti Cave Mascots, with Apollo as their side-kick. They watch mom and dad closely, it will be exciting to see them pursue athletic and healthy living too!

Member of the month

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

#wintheweek

#movemorelivemore

Member of the month


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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