BlogBloghttp://www.crossfit214.com/blog/2013-05-20T02:00:11ZSquarespace#Sciencehttp://www.crossfit214.com/blog/2013/5/19/science.htmlTyler2013-05-20T02:00:11Z2013-05-20T02:00:11ZCF Advanced WOD

A. Deadlift build to a 6RM touch and go in 15min
B. Standing Barbell Press 10 reps 3 sets rest 30 sec
C. 2min max DU
1min Max Wallball 30/20 10'
2min Max DU

CF Foundations WOD 5.20

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Memorial Weekend Schedule:
Friday (24th) - Regular class schedule
Saturday (25th) - NO CLASSES
Monday (27th) - Open Gym 10-1 (Optional: Murph Hero WOD) 

Saturday, June 1st: WOD at Exall Park! We'll be meeting 2 blocks away from CF214 for a fun park workout at 10am followed by some bonding and refreshments. Mark it on your calendars!

]]>Calatravahttp://www.crossfit214.com/blog/2013/5/17/calatrava.htmlTyler2013-05-18T02:00:47Z2013-05-18T02:00:47ZCF Advanced WOD:
A. TGU 3 sets of 3 unbroken reps on each arm moderate weight - rest as needed
B. 9-6-3
Deadlift 315/225
Muscle Ups
]]>Flow with the Gohttp://www.crossfit214.com/blog/2013/5/16/flow-with-the-go.htmlTyler2013-05-17T02:00:43Z2013-05-17T02:00:43Z 

CF Advanced WOD:

A. Alternating reverse barbell lunges 16 reps (8 per leg) 4 sets - start @ 40% 1RM backsquat rest 90-120 sec
B. OTM x 10 sets
2 Power Clean + Push Jerk
8 Heavy Russian KBS 

CF Foundations WOD 5.17

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Yoga Reminder: Sydney's Class is starting its new time tomorrow at noon. (Register here, Seminars tab)

]]>Four Stripeshttp://www.crossfit214.com/blog/2013/5/15/four-stripes.htmlTyler2013-05-16T02:00:00Z2013-05-16T02:00:00Z

CF Advanced WOD:

A. HBBS 8-10 reps 3 sets rest 120-150sec
B. Supine Bar Rows AMRAP in 60 sec 4 sets rest 120sec
C. 2RFT:
20 Ball to shoulder 50/30
20 Knees to Elbows
50 Double Unders

CF Foundations WOD 5.16

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Sydney's Yoga Class this Saturday is now at noon!  Please register via the seminars tab on Mindbody (link)

From the New York Times & Michael Pollan: Some of my Best Friends are Germs

]]>Drinkwaterhttp://www.crossfit214.com/blog/2013/5/14/drinkwater.htmlTyler2013-05-15T02:00:20Z2013-05-15T02:00:20Z

CF Advanced WOD

"Jackie"
1000m Row
50 Thrusters 45#
30 Pullups
(compare to 2/12/13)

CF Foundations WOD 4.15

]]>Where's My Sandwich?http://www.crossfit214.com/blog/2013/5/13/wheres-my-sandwich.htmlTyler2013-05-14T02:01:00Z2013-05-14T02:01:00Z

CF Advanced WOD

A. Power Snatch + Hang Snatch + OHS - 6 sets R1M

B. Hang Clean from mid thigh + Front Squat + 2 Push Jerk - 6 sets R1M

C. Heavy 5 rep Front Squat in 8min from the ground

CF Foundations WOD 5.14

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New Shirts: In case you haven't seen them, new T-Shirts are in!  Both unisex and ladies cuts from S to XL.  $25 - you can sign your name on the self-service retail sheet on the kiosk 

The 7 Biggest Crossfit Mistakes and How to Fix Them

]]>Patent Leatherhttp://www.crossfit214.com/blog/2013/5/12/patent-leather.htmlTyler2013-05-13T02:00:59Z2013-05-13T02:00:59Z

CF Advanced WOD

A. OTM Alternating x 5 of each
20 sec AMRAP Deadlift 250/165
20 Sec Ring Pushups

B. With a partner:
AMRAP T2B in 3min
(One partner on the bar at a time, partner must complete 4 burpees before returning to the bar)

CF Foundations WOD 5.13

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Webster Chiropractic to Visit on Monday: Our friends at Webster are coming TODAY Monday evening from 5-7pm for complimentary movement assessments & treatments.  Learn about your movement patterns and get help fixing them!  A signup sheet for 10-minute slots is on the clipboard outside the office.

Photo Courtesy of Adrian Valenzuela

]]>You Pick the Moviehttp://www.crossfit214.com/blog/2013/5/10/you-pick-the-movie.htmlTyler2013-05-11T02:00:36Z2013-05-11T02:00:36Z

CF Advanced WOD:

"Nancy"
5 RFT
400m Run
15 OHS 95/65

]]>Wicked Gameshttp://www.crossfit214.com/blog/2013/5/9/wicked-games.htmlTyler2013-05-10T02:00:24Z2013-05-10T02:00:24Z

CF Advanced WOD

A. KB Split Squat 8-10 reps per leg @ 2020 4 sets rest 90-120 - step up loading from last week
B. 4 sets at 95%:
Row 15/12 cals 
7 Burpees
Rest 3:1

CF Foundations WOD 5.10

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Flashback to Opens: Shout out to our very own Kia Wright for awesome-ing our 13.5 footage! (CF214 does 13.5)

Webster Chiropractic to Visit on Monday: Our friends at Webster Chiropractic are coming Monday evening from 5-7pm for complimentary movement assessments & treatments.  Learn about your movement patterns and get help fixing them!  A signup sheet for 10-minute slots is on the clipboard outside the office.  

]]>Pink As Floydhttp://www.crossfit214.com/blog/2013/5/8/pink-as-floyd.htmlTyler2013-05-09T02:00:07Z2013-05-09T02:00:07Z

CF Advanced WOD

A1. Deadlift 5 reps with 2 sec pause below patella 4 sets rest 90 sec
A2. Weighted Bar Dips 8-12 reps 4 sets rest 90-120
B. GHD Situps 30 reps steady and unbroken. 

CF Foundations WOD 5.8

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5 Reasons to Smile About Your Food - Some good news about our food system

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