Monday's WOD

Warm-up

500m Row

15 DB Thrusters

10 Pull-ups

20 Sit-ups

15 Push-ups

Stretching and discussing class for the day

Strength/Skill (After WOD)

Bench press 1-10-1-20-1-30

WOD

“Jackie”

1000m row

50 Thrusters (45#)

30 Pull-ups

Recovery

Short Stretching and Mobility Sequence

Temporary Schedule Change

Effective immediately, there is a temporary schedule change for the next two weeks; the schedule will be:

Monday through Thursday: 7 to 8 pm

Friday, Saturday and Sunday: Closed

Dennis Kaps will be the trainer for the next two weeks.

We will have a new and expanded schedule beginning on August 15.

Thank you for your patience as we go through this difficult time in our family.

Thursday's WOD

Warm-up

40 Medball cleans (split into 10’s)

20 KBS (work on popping shoulders)

20 GHD Sit-ups

20 Back extensions

Stretching and discussing class for the day

Strength/Skill

Squat snatch practice: Choose two coaching points to work on.

WOD

Three rounds for time of:


30 Wallball shots

30 Squat snatches

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

400m Run

20 KBS

10 Pull-ups

15 Ring dips

Strength/Skill (after WOD)

Weighted dip 3-2-2-2-1-1-1-1-1 reps

WOD

"Helen"

Three rounds for time:


Run 400 meters

21 Kettlebell swings

12 Pull-ups

Recovery

Short yoga sequence 

Tuesday's WOD

Warm-up

50 Double unders

10 Push-ups

10 HSPU’s

10 Ring dips

10 Pull-ups

20 OHS w/pvc

Shoulder mobility work

Stretching and discussing class for the day

Strength/Skill (After WOD)

Weighted push-up 1-1-1-1-1-1-1

WOD

Three rounds for time of:


10 Overhead squats

50 Double-unders

Recovery

Short yoga sequence 

Monday's WOD

Monday 7/25/11

Warm-up

15 Squats

200m Row (hard)

25’ OH Plate walking lunge

10 Box jumps

15 Squats

Stretching and discussing class for the day

Strength/Skill

Front Squat 1-10-1-20-1-30 reps

WOD

Three rounds for time of:

20 Box jumps (30”/24”)

15 Toes to bar

10 Pull-ups

5 Push Press (155/105)

Recovery

Short yoga sequence 

Saturday's WOD

Warm-up

20 Ring rows

20 Push-ups

20 OHS w/PVC

20 Sit-ups

Light sled pull

Strength/Skill (after WOD)

400m Sled pull x2

WOD

"Barbara"

Five rounds, each for time of:


20 Pull-ups


30 Push-ups


40 Sit-ups


50 Squats

Rest precisely three minutes between each round.

Recovery

Short yoga sequence 

Class Canceled for Thursday

Class will be cancelled for Thursday.

Thank you,
Craig and Dianne

Wednesday's WOD

Warm-up

400m Waiter walk (light weight, switch arms at 200m)

25 Sit-ups

25 Supermen

15 OHS w/ light bar

15 Push jerk w/ light bar

Stretching and discussing class for the day

Strength/Skill

Bench Press 3x5

WOD

Three rounds for time of:


50 pound dumbbell Waiter walk, 100 meters, Right arm


30 GHD Sit-ups


50 pound dumbbell Waiter walk, 100 meters, Left arm


30 Back extensions

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Run 400m

Stretching drills (big step, high kick, squat walk, barbell  twists, etc.)

Snatch warm-up

Stretching and discussing class for the day

Strength/Skill (After WOD)

Power snatch 3x5

WOD

Snatch one rep every minute on the minute for 15 minutes.

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

50 OHS w//PVC

20 Ring rows

20 Push-ups

5 HSPU’s

Stretching and discussing class for the day

Strength/Skill

2x 400m Sandbag carry (heavy) and 50 squats

WOD

For time:


21 Pull-ups


21 Handstand Push-ups


18 Pull-ups


18 Handstand Push-ups


15 Pull-ups


15 Handstand Push-ups


12 Pull-ups


12 Handstand Push-ups


9 Pull-ups


9 Handstand Push-ups


6 Pull-ups


6 Handstand Push-ups


3 Pull-ups


3 Handstand Push-ups 


Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m DB Farmers Walk

10 Pull-ups

10 Push-ups

10 Light deadlifts… warming up for the WOD

25 Sit-ups

25 Back extensions

Strength/Skill (after WOD)

400m Sled pull x2

GHD Sit-ups 3x10

WOD

Five rounds for time of:


400m Run

20 Deadlifts

20 Push-ups

10 Deadlifts

10 Push-ups

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

Run 800m

10 Pull-ups

15 Push-ups

20 Sit-ups

Then use dumbbells to practice five of each movement in “DT”

Stretching and discussing class for the day

Strength/Skill

Weighted pull-ups 1-1-1-1-1-1-1

WOD

“DT”

Five rounds for time of:

12 Deadlifts

9 Hang power cleans

6 Push jerk

Recovery

Short yoga sequence 

Always Forward CrossFit Reopens Thursday, July 14th @ 6:30 PM

We will reopen with limited hours tonight.

Until further notice, hours will be:
Monday through Thursday: 6:30 pm
Saturday: 9 am

Our intent is to resume normal hours as fast as possible.  We will credit existing members $9.75 for the closure.  You may choose a cash reimbursement or we can apply the credit to next month's membership.

Please let us know if you have any questions!

Thanks!
Craig and Dianne McDonald

Always Forward CrossFit Update

Howdy All!

I wanted to give everyone a short update on the status at the gym.  I think there is some confusion that I would like to clear up.

Always Forward CrossFit will open again very soon.

For those of you who know Dianne and I, we just had our daughter Elizabeth on Sunday!  Elizabeth has very special needs, and until we sort everything out, I needed to close the gym temporarily so that I could devote my full attention to her and my family.

I anticipate on reopening very soon...  We will have reduced times initially, but I have some very exciting news about the business that will be coming soon.  In short, we will be expanding... this will include the number of sessions, trainers and more!

Please e-mail me with you questions.

Thanks!
Craig McDonald

Owner, Always Forward CrossFit

Always Forward CrossFit Closed

Always Foward CrossFit will be closed until further notice.  I will have an update in the next day or so about reopening.  We will reimburse members for the closure.

Thanks!
Craig and Dianne McDonald

Saturday's WOD

Warm-up

400m Run

15 OHS w/PVC

Shoulder moblilty

Light cleans or snatches… warm up!

Strength/Skill (after WOD)

Squat snatch or Squat clean 3x5

(only accept “clean” reps)

WOD

"Morrison"

50-40-30-20 and 10 rep rounds of:


Wall ball shots, 20 pound ball


Box jump, 24 inch box


Kettlebell swings, 1.5 pood

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

5 Burpees

5 Pull-ups

5 Burpee pull-ups

10 Medball cleans

Stretching and discussing class for the day

Strength/Skill

Deadlift 3-3-3-3-3

WOD

Three rounds for time of:


135 pound Front squat, 12 reps


12 Burpee pull-ups

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

Row 300m

10 Ring rows

10 Sit-ups

10 DB Push press

20 Squats

Row 200m

Stretching and discussing class for the day

Strength/Skill

Shoulder press 5-5-5-5-5

WOD

“Benchmark”

For time:

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

Run 400m

5 Pull-ups

5 KBS

10 Lunges

5 Barbell Push press

5 Box jumps

5 Wallball

Stretching and discussing class for the day

Strength/Skill (After WOD)

None… the fifty is a tank drainer…

WOD

“Filthy Fifty”

For time:


50 Box jump, 24 inch box


50 Jumping pull-ups


50 Kettlebell swings, 1 pood


Walking Lunge, 50 steps


50 Knees to elbows


50 Push press, 45 pounds


50 Back extensions


50 Wall ball shots, 20 pound ball


50 Burpees


50 Double unders

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

500m Row then two rounds of:

10 Barbell Back Squat

7 Jumping Pull Up

5 Push Up

Stretching and discussing class for the day

Strength/Skill

Back squat 3x5

WOD

Complete as many rounds in 20 minutes as you can of: 


7 Handstand push-ups


12 L-Pull-ups

Recovery

Short yoga sequence

Class Time Change for Monday, July 4th

Happy Independence Day!

We will have only one class tomorrow at 8 am.  Please let us know if you have any questions!

Thanks!
Craig and Dianne