Daily WOD

Body weight bench press
4 sets max reps
After each set perform 3 rope climbs or 10 ring rows
AND 10 Ghd sit ups
This workout is not for time.

Jay and Bryan building boxes….for time.

 

 

Strict press
3×5 Across
then
3 rounds for time
25 Kettlebell swings 53/36#
25 burpees

Check out Coach Dana’s  Fit ID Indiegogo Campaign.  It’s a great App and I can’t think of a person who deserves it more.  Watch their video.  You may see some familiar faces.

4 Power snatch
EMOM x 8 minutes
AHAP without letting go of the bar with perfect technique
then
3 rounds for time
15 Front squats 95/65#
15 Chest to bar pull ups

Thank you everyone for the well wishes, Champagne and Paleo cookies.  We would not be where we are today without you, our members.  Jay and Al.

Deadlift
3×5
then
Anniversary WOD
AMRAP 12 Min:
2 Wall climbs
4 Ground to overhead 105/75#
13 Deadlift 105/75#

Back Squats
4×10 @ Tempo 4:1:1
then
Baseline Test
500 M Row
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

One year ago on the first Monday of February, the day after the Superbowl, we opened our doors for our very first class.  It has been a truly amazing  first year.  This is the first workout I programmed for the gym.  You all have come such a long way and this workout probably seems easy, but attack it like you did on your first day of CrossFit.  Lets see how much better you can do!

I would like to take a moment to recognize our members who are also celebrating their first year anniversary of doing CrossFit with us.  Some had been doing CrossFit at other gyms, some were brand new to CrossFit.   Thank you for joining us for this amazing CrossFit Journey:

Gabe, Natasha, Adam, Jessica, Tito, Angela, Rob, Pete, Luis, Tommy, Anthony, Lauren, Jason, Kris, Matt, Phyllis, Veronica, Derek, Maeghen, Barry, Yoo-Shin, Kristin, Sole, Jacob, Chad, Mike, Derek, Stephanie, Serg, Deirdre.

I would also like to thank our great coaching staff whom without we would not have been able to get through the last year.  Bryan has been my right hand man from day one of the demo and build out.  We are very happy to have Devin back with us after his brief hiatus.  Kimmy has been a great asset as both an assistant and as a lead coach of our lunch time classes.  And I would not have been able to make it through the first several months without help from my friends Ariel and Gregg.  Both are great coaches and we hope to have them back for some classes in the future.

I am looking forward 2014 and year number two of Crossfit Gantry.

Open floor 11-1
Watch the Super Bowl for time

TEAM WOD
Teams of 2
Complete 3RFT:
75 Wall Balls, 20/14
50 KBS, 70/53
25 Burpee Box Jumps, 24/20

This is what the space looked like 1 year ago:

 

 

EMOM x 7 minutes
4 Deficit deadlifts
(standing on a 10,25 or 45 plate, as long as the back stays flat)
then
4 Rounds not for time:
5 Kettlebell windmill right 53/36#
5 Kettlebell windmill left 53/36#
25 Hollow rocks

Cindy XXX

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Pistols
4×10 alternating legs
then
AMRAP 3 min
10 Thrusters 75/55#
10 Burpees over bar
1 min rest
AMRAP 3 min
10 Thrusters 75/55#
10 Burpees to 6″ target
1 min rest
AMRAP 3 min
10 Thrusters 75/55#
10 Burpees

ARE YOU IN?