WOD 5/20/19

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Hope you are living the last bits of the weekend well! It’s time to get back to tackling your goals and with that being the best you can be physically and mentally when the tough days come! We are here to help!

We have a couple supplements that we sell to help you achieve the best you. Mikey and Carly Zaccaria are awesome members of our gym that have brought their CBD company here to our valley and we are carrying their products! See the information in the gym! You can head to their website soon if you need online info.

Well, let’s get to it!! Here’s Monday’s work:

WARMUP: t-spine foam roll x 2 min + 3-5 x 10-20 sec spine extension holds on foam roller + 30 sec chest stretch/side + 10 pass thru’s + 3RDS: 10 scap pushups + 10 rkbs

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A1. Bench Press x 5-7 reps @21x1 -rest 15 sec- (4 sets)

A2. Feet Elevated Plank Hold on Hands x 20-40 sec -rest 30 sec-(4 sets)

A3. Semi Supinated Chest Supported DB Rows x 8-10 reps @3010 -rest 2 min-(4 sets)

+

4 Rounds

15 KBS (55/35)(70/55)

15 Pullups

16 Alt. DB/KB Box Step Ups (55/35)(24/20)

50 Double Unders

-rest 1 min-

*Time Cap 15 min

WOD 5/17/19

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Come join us tomorrow for Fridery! 430 regular class, 530 grab some cider and food, or you can get in on Open Gym and THEN cider and food. ;)

Have a wonderful weekend, join us for Saturday class at 9! Here’s Friday’s work:

WARMUP: Coaches Choice

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A.

20 Min OTM

  1. 5 Tall Box Jumps

  2. 50ft Sled Push

  3. 20 Banded Good Mornings

  4. 2 TGU’s (1R/1L)

B. ROMWOD

WOD 5/16/19

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Hope you are enjoying your evening! Grab a friend for tomorrow! Here’s your work:

WARMUP: 5 min to get generally warm (row, bike, jog, etc.) 5 min to mobilize. Self evaluate what’s going on in your body. This is a great time to grab a coach and let us know how we can help you find solutions to tight or sore areas.

+

A.

PARTNER WOD

FOR TIME:

2000m Row

-then-

4 Rounds

800m Run

25 Slam Balls

50 Mountain Climbers

-then-

1000m Row

*split as you wish

B. ROMWOD

WOD 5/15/19

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Ok, it’s Wednesday…that’s why we have coffee and the gym…to get us through! You guys are rocking it this week, let’s keep it up!!

Here’s your work:

WARMUP: banded tricep stretch x 1 min/side + banded pigeon x 1 min/side + 3RDS: 20 sec hs hold + 150m row + 4 kb arm bar/side

+

A. Strict Press 5-5-3-3-1-1 @22x1 -rest as needed-

4 Rounds

3 Wall Walks

10 Clean and Jerks (95/65)(115/85)

20/15 Cal AD

-rest 2 min-

*18 min time cap

WOD 5/14/19

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HAPPY BIRTHDAY JORDAN!!!! We are so so blessed to have your sweet smile and determination at Steelhead, looking forward to so many more firsts from you…they are so fun to watch!! Hope this year is so amazing!

Here’s Tuesday’s work everyone!

WARMUP: foam roll quads x 2 min/side + couch stretch x 2 min/side + 10 scorpions + 10 pike to cobra + 3RDS: 10 wall squats + 50 single under + 20 sec dip support

+

A1. Front Squats x 6-8 reps @20x1 -rest 15 sec-

A2. Alt. DB Box Step Ups x 12-16 reps -rest 30 sec-

A3. Bar Dips x 8-12 reps @3010 -rest 2 min-

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10 Rounds

15 Double Unders

10 Air Squats

5 Pullups (C2B)

*35 Sit Up Buy In/Out

WOD 5/13/19

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Happy Sunday evening everyone! I hope this weekend has treated you well! Just want to wish sweet Kirstin a HAPPY BIRTHDAY!! This is your usual face thanks to your hilarious hubby. You both make Steelhead better!! You are such a beautiful and strong mama to be, hope you got spoiled!!

Memorial Day is coming up, and that means Memorial Day Murph!! Monday May 27th there will be a modified schdule for that day which we will post here and on FB!

Alright, let’s start your week off with a great WOD that will give you a little push up practice for Murph!

WARMUP: pririformis foam roll x 2 min/side + adductor foam roll x 2 min/side + 10 pvc crossovers + 3RDS: 10 muscle snatch + 150m row

+

A1. Snatch Deadlift x 5 reps -rest 30 sec- (5 sets)

A2. KB FR Carry x 50m -rest 2 min- (5 sets)

+

AMRAP in 12

10 Hang Power Snatch (95/65)

200m Run

15 Push Ups

250/200m Row

WOD 5/10/19

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Dear Friday,

I love YOU!!

Sincerely,

Me

I hope you have a great one! Come see us Saturday at 9am if you need something extra for that weekend! Let’s finish this week up right, come hang out at the last class of the day at 430 and stay for Fridery after!

Here’s your work:

WARMUP: russian baby makers x 10 + dead bugs x 10 + 10 walking hammy stretch x 10 single leg jumps x 10 scorpions

A. 3 sets:

  1. Partner Slam Ball Toss x 10/side

  2. Sprint Start on Rower: 1/2, 1/2, 3/4, Full, Full, followed by Full x 10 -rest 2 min-

    +

    AMRAP in 7

    14 Russian KBS

    14 V Ups

    C. ROMWOD

WOD 5/9/19

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Yes. We understand. We are here for you, to take you on into Friday…by first crushing glorious Thursday!! Here’s your work:

WARMUP: kb warmup: however many times through the coach wants, and how spicy the coach wants to be!

A. 15 Min of Gymnastics Skills Practice of your choice.

+

Partner WOD

2 Rounds

800m Run

40 Wall Balls

20 Side to Side Slam Balls

*split however you wish

-rest 3 min-

4 Rounds

75 Double Unders

100m Farmer’s Carry (55/35)(70/55)

*partner's alternate whole rounds

WOD 5/8/19

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Welcome to Wednesday peeps! What a great week this has been. THIS IS LAST CALL TO SIGN UP FOR AMWAP (our wine tasting event on June 2!!) Please come join us, it’s going to be a blast and you don’t have to drive! It’s a win/win…and who doesn’t love a win/win?!?! Sheet is on the back wall next to the awesome poster Mikey made for us that makes us look like such a classy gym. Thank you friend!!

Alright, here’s your work!!

WARMUP: foam roll adductors x 2 min/side + couch stretch x 2 min/side + partner chest stretch + 3RDS: 10 goblet squats + 10 banded side steps/side + 20 sec dead hang in chin up grip

+

A1. Front Squats x 1-3 reps @21x1 *build per set -rest 60 sec (5 sets)

A2. Chin Ups x 1-3 reps @21x1 *build per set -rest 2 min-

+

5 Rounds

8 T2B

10 Burpees

12 Alt. DB Snatches (50/35)

*@6 min 400/350m Row

WOD 5/7/19

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How’d that Monday WOD feel? Like you got kicked in the carbs?? If you were like me and really enjoyed the holiday…never fear! Just get your butt back into gear! Never let a set back be a fall off! These WODs are here to help motivate you!

Happy Tuesday y’all, here’s your work:

WARMUP: foam roll t spine x 2 min + kneeling banded lat stretch x 2 min/side + 10 wall squats + 3RDS: 30 ft bear crawl + 10 scap pullups

+

A. Push Press + Push Jerk + Split Jerk (1.1.1) -rest 2 min-(5 sets) *build per set, goal is near max on push press

+

AMRAP in 5

10 Push Press

10 Reverse Lunges

C. 10 Min for max distance: Row/Ride/Run

WOD 5/6/19

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Hope the 4th was with you and you are still enjoying a little more Cinco De Mayo!! I loved seeing all of your adventures this weekend. Some pretty amazing athletes you all are!!

Monday’s a comin. There’s no escaping her. Let’s welcome her like a long lost friend!! Hope you have a fantastic one, hope this makes it a little better. Here’s your work:

WARMUP: pigeon stretch x 2 min/side + side lunge stretch x 30 sec/side + 10 roll back to hurdler + 3RDS: 10 sumo stance king squats + 20 sec plank hold

+

A1. Sumo Deadlift x 1-3 reps @21x1 *build per set (5 sets) -rest 1 min-

A2. Decline DB Bench Press x 5 reps @31x1 *build per set (5 sets) -rest 2 min-

+

For Time:

50 Back Squats (95/65)

50 Pullups

50 Power Cleans (95/65)

50 Pushups

50 Box Jumps (24/20)

*15 Min Time Cap

WOD 5/3/19

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Duuuuude. It’s Friday!! ANNOUNCEMENT FIRST!!!

There is NO Saturday class on May 4th. THIS SATURDAY!! We have coaches doing crazy long running adventures (GO COACH ANNE!!!) and some doing the INDOC Challenge, we have peeps doing the Mud Factor, and running around Lost Creek! I encourage you to find something amazing to do with friends, family, or solo time…take a pic hashtag it #steelheadstrong

Ok, enough of that weirdo. I just want to take a minute to talk about scaling. Scaling does not mean you are weak or incapable. What it does mean is that you aren’t quite at the level to do a certain movement yet. And that’s OK. This is the fun of Crossfit…we are here to help to achieve those things safely. *enter scaling, stage left. You see, we want each of you to love what your body can do for you, and to keep coming in to raise that bar just a bit higher each time. If you have been struggling with something, please let one of our awesome coaches know so we can help you plan your workouts so they benefit you, not hinder you. We wanna be that gym that’s just between lunk alarm and full HAM. ;) Thanks guys, hope you have a fabulous weekend and enjoy tomorrow’s work:

WARMUP: 5 min to get generally warm (row, bike, run, etc) + 5 min to mobilize + 5 min to prepare for WOD

+

PARTNER WOD

AMRAP in 20

50 Double Unders

40 Russian KBS (55/35)

30 Wall Balls (20/14)

20 Front Squats (95/65)

10 Strict Pull Ups

*partner A starts w/ 50 doubles, partner B then does 40 kb swings, partner A does 30 wall balls, etc.

B. ROMWOD

WOD 5/2/19

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As if you needed another reason to come to Fridery (Friday’s at 530…) here’s another! Ooblies food truck is going to be there every Friday from 6-9! Get your WOD in at 430, bring the fam and hang out after! Also, you get the fun in seeing Eric’s comment. ;)

Well Thursday? You just came in like a wrecking ball! Great job on Christine today…that WAS a wrecking ball! Might as well get to tomorrow’s work:

WARMUP: kb halos x 10 + kb press x 5 (left) + 5 kb windmills x 5 (left) + kb press x 5 (right) + kb windmills x 5 (right) + kb push press x 5 (left) + kb waiter’s carry x 30 ft (left) + kb push press x 5 (right) + kb waiter’s carry x 30ft (right)

+

A. Every 2 min x 8 min (4 sets): Strict Press x 3-4 reps (go as heavy as possible)

B. Every 2 min x 8 min (4 sets): Push Press x 3-4 reps

+

4 Rounds

400m Run

100m Farmer’s Carry (55/35)

10 V Ups

-rest 1 min-

WOD 5/1/19

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Happy May! It’s a gorgeous start to Spring! And, just to give you more opportunities to get your workout AND Fridery in, during this month we are going to have 530 OPEN GYM on FRIDAY!! Catch a WOD you missed during the week, work on skills, whatever you’d like!

Let’s have a great Wednesday, here’s your work:

WARMUP: banded pigeon x 1 min/side + 10 banded hammy stretches/side *after DL warmup do 3RDS: 100m row + 3 box jumps AFAP (rest 1 min)

A. 5 min to build to your deadlift weight

+

“Christine”

3 Rounds:

500m Row

12 Deadlifts (bodyweight)

21 Box Jumps (24/20)

C. 3 sets:

  • BB Hip Thrusts x 6-8 reps @20x1

  • Side Plank x 45 sec/side

WOD 4/30/19

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Bouncing right outta Monday!! Tuesday…someone told me it was the most productive day of the week. Let’s test that theory!! Here’s your work:

WARMUP: quadruped wtd crawl x 4 sets x 30ft. + walking spidermans x 4 sets x 30ft. + banded lat stretch x 1 min/side + 10 scap pullups

+

A. 3 Sets:

  • 30ft. HS Walk -or- 30 sec Accum. HS Hold (Shoulder Taps)

  • 8-10 Ring Dips @2111

  • 30ft. HS Walk -or- 30 sec Accum. HS Hold (Shoulder Taps)

  • 8-10 Strict T2B

    -rest 2 min-

    +

    AMRAP in 10

    10 Cal AD

    10 Alt. DB Snatch + 2 Alt. Reverse OH Lunges*

    *(1 rep = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

WOD 4/29/19

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Happy Monday and HAPPY BIRTHDAY to Eric!! Always willing to give encouragement and knowledge on how to work on fixing our bodies! Look for some videos coming soon to give you some tools at home to work on those spots that continually are bothering you! Hope you had a wonderful weekend friend!!

Ok!! The weekend still has beauty in it, but think of this as a kind way to let you know Monday is coming! Here’s your work:

WARMUP: 2 RDS: 400m walk (what? walk? that’s weird.) + 10 s/a kb russian swings + 10 goblet squats + 10 kb halos/way + 10 kb windmills/side

+

A.

“The BullFrog” Double KB Complexes (4 sets)

1x DxKB Pendlay Row

2x DxKB Russian Swing

3x DxKB Full Cleans

-rest 2 min-

*To complete the BullFrog complex you must complete the above series in THREE unbroken sets. Which means you will do 4 rounds of 3 unbroken BullFrog cycles.

+

B.

45 DxKB/DB Floor Presses

30 Strict Pullups (C2B)

*This may be broken up however you like. Floor Press weight is up to you, but what you pick is what you’re using…so choose wisely.

WOD 4/26/19

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Happy Friday!! One more day to crush it, kids! And don’t forget to come to Fridery tomorrow night after the 430 WOD! Bring the fam, your friends, some food, a thirst for cider, and remind yourself why you worked so hard this week!

We have an event coming up and I hope you can make it! It’s our First Annual Steelhead AMWAP. (As Many Wines As Possible) There is limited seating on the transportation we have established, but if you have your own…there’s no limit! Go to the Facebook event here to get in!

Let’s get at this work! Grab a partner and have a blast! Happy Weekend!!

WARMUP: 5 min to get generally warm (row, bike, run, etc) 5 min to mobilize whatever is ailing you!

+

A.

Partner “Beowulf”

Complete for time in teams of 2:

Row 1000m (alt. every 250m)

Run 800m (alt. every 200m)

50 C2B Pullups

100 Jumping Slam Balls

Run 800m (alt every 200m)

Row 1000m (alt. every 250m)

B. ROMWOD

WOD 4/25/19

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Great job today everyone! Let’s get to tomorrow’s work!

WARMUP: lax ball on calf x 1 min/side + 10 pvc crossovers + 10 scorpions + 10 roll back to hurdler + 10 pike to cobra + 3RDS: 30 ft hs kick up + 20 sec deadhang

+

A1. Dual DB Prone Row x 6-8 reps @21x2 (3 sets) -rest 1 min-

A2. BB Glute Bridges x 6-8 reps @21x2 (3 sets) -rest 1 min-

+

6 rounds

150m Sprint

15 Box Jumps (24/20)

15 Russian KBS (55/35)

-rest 1 min-

WOD 4/24/19

Girl Power Hour!!

Girl Power Hour!!

It’s been a gorgeous week, hope it’s made you feel productive and happy! Here is your work for Wednesday, hope it makes you happier! ;)

WARMUP: pigeon stretch x 1 min/side + couch stretch x 1 min/side + partner chest stretch + 3RDS: 10 ohs + 50 single unders

+

A. Front Squats x 3-5 reps @21x1 (5 sets) *one weight across -rest 1 min-

+

3 Rounds

15 T2B

15 Push Ups

15 OHS (95/65)

*30 sit up buy in + 30 sit up buy out

WOD 4/23/19

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I forgot to shout out this lovely lady last week because we are birthday twins and well, I’m a bad birthday twin! I have to brag on Amber for a bit, because she is always bringing a smile to everyone in the gym, her strength, her funny wit, always encouraging others to do their best, and obviously I am just saying things other people know!! Congratulations on being Teacher of the Week, our kids are lucky to have you my math wizard friend!! Hope you are enjoying your birthday month!!

Let’s keep this week rolling! Here’s Tuesday’s work:

WARMUP: foam roll tspine x 2 min + lat stretch x 1 min/side + 3RDS: 5 wall squats + 20 sec plank hold + 3RDS: 15m bear crawl + 10 hollow rocks

+

A. Push Press + Push Jerk + Split Jerk (2.2.2) (5 sets) -rest 2 min- *build per set

+

AMRAP in 5

90ft Farmer’s Carry (70/55)

30 sec Ring Plank

-rest 2 min-

Row/Bike/Run/Jump (4 sets)

90 sec @80%

30 sec Rest

*Rotate