Thursday 09.04.2014

Push Press
3×5
then
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

The Lone Sweatband

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Wednesday 09.03.2014

15 minutes to find 1 RM Power clean
then
Complete as many rounds as possible in 10 minutes:
3 Power Cleans @ 55% of 1 RM
5 Pull ups
10 Push ups
15 Squats

The first group workout in the new gym yesterday mooring at 6am. It was a great first day.  The feedback and comments on the new space are overwhelming.  We have a lot more to do and new equipment is on the way.  Let’s make sure to keep it clean and organized.  We are still finding homes for things, but please put all your equipment back where you found it.  We worked hard over the weekend to get it set up for all of you.  Please work hard to keep it looking as nice as it did when you walked in on day 1.

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Friday 08.29.2014

3 Rounds of time:
45 Kettlebell swing 53/36#
30 Box jumps 24/20″
15 Toes to bar
3 Wall climbs

We will have a 4 and 5 pm CrossFit class tonight. There are NO 6 or 7 pm classes.
Tomorrow is moving day. Friday afternoon and early evening we will be prepping for the move, packing things and getting them ready. If you are in town we would appreciate all the help possible. We will be at the gyms at 9 am Saturday with the truck to load up. We will need crews on both ends, loading and unloading. If you really want a workout, you can farmers carry Kettlebells the two blocks.

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Thursday 08.28.2014

Complete 4 rounds:

Max reps body weight Bench Press
Max reps Strict Pull Ups
15 Medicine Ball Sit Up Throws 20/14# (position yourself 6 feet from your partner)
Rest as much time as necessary between rounds

T minus 3 days. Are you ready for moving day?  Gantry 2.0.

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Wednesday 08.27.2014

800 M run
10 Power Clean 135/95
50 Double unders
8 Power Clean
40 Double unders
6 Power Clean
30 Double unders
4 Power Clean
20 Double unders
2 Power Clean
10 Double unders

800 M run

Thats a good looking podium.

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Tuesday 08.26.2014

Push Jerk
5×3
Ascending
then
Tabata (20sec on/10 sec off x 8 Rounds)
Jumping Lunges
Push Ups
Box Jumps 24/20”
Rowing (meters)
*1 min rest between Tabata intervals

Thank you to everyone who gave your time and energy to participate in the Subway Series this month.  I appreciate you giving your Sunday’s in the summer to come out and support the gym.  We had the largest turnout and participation throughout the month of any of the other gyms.  I felt so honored when Christian Fox asked how long we have been open after announcing that we placed 2nd in the Overall Open division.  It has been a fast trip to this point and CrossFit Gantry would not be what it is today, and what it is going to be int he future without our wonderful members.  I appreciate every one of you.  Thank you, thank you, thank you!

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Monday 08.25.2014

Back Squat
3×5 Across
then
20 RM Back Squat
then
3 Rounds not for time
2×10 seated med ball rotation throw

The CrossFit Gantry First Family.  We love the Italians!  Bravo Angelo and Isabella.

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Saturday 08.23.2014

AMRAP 25 min:
Teams of 2
50 Double unders
50 pull ups
50 Kettlebell swings 24/16k
50 box over jumps

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Thursday 08.21.2014

Jumping “Jackie”

Teams of 3 complete the following Chipper style
For Time (18 minute cap)
3000m Row
150 Thrusters 45#
90 Burpees over the bar

Please familiarize yourself with the Movement Standards.

Perrone: “You go.”
Adam: “No, you go.”

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