December Schedule Changes

Be sure to take note of our December Schedule:

Tuesday, December 11
Coaches Appreciation Dinner
NO 8 PM class

Friday, December 14
Member Holiday Party
ONLY 5 PM & 6 PM evening classes
Closing early so everyone can get fancied up!

Saturday, December 15
NO AM classes
Open Gym 10 AM – 12 PM
Come in and do your own favorite hangover workout.

Monday, December 24
Christmas Eve
6 AM, 7 AM, 11 AM & Noon classes
Closing at 1 PM
No evening classes on Christmas Eve.

Tuesday, December 25
Christmas Day

Monday, December 31
New Year’s Eve
6 AM, 7 AM, 11 AM and Noon classes
Closing at 1 PM
No evening classes on New Year’s Eve.

Tuesday, January 1, 2019
Happy New Year!

Thanksgiving Weekend Schedule

Wednesday, Nov 21 Normal morning schedule.  Evening 5 and 6 pm classes ONLY.  Closing at 7pm.

Thursday, Nov 22 Thanksgiving Day CLOSED

Friday, Nov 23 11am, 12 pm.  Lifting Lab for Weightlifting and Powerlifting.

Saturday, Nov 24 8, 9, 10, 11am.  11 am Weightlifting

Sunday, Nov 25 Open Floor

Weightlifting Week Nov. 10-15

We are very excited to be hosting our first Weightlifting Week: Snatch Clinic. Open to members and non-members. Weightlifting week begins with a Snatch Seminar on Nov. 10th from 1-3 pm and is followed up with a week of Weightlifting classes on the following Tuesday Nov. 13  and Thursday Nov. 15 from 6:30-8pm. Five hours of dedicated Snatch work with Coach Joey Swidler. Sign up in your Zen Planner App or Register here.
$50 for members, $70 non-members. Bring a friend!

Labor Day Weekend Schedule 2018

Friday Aug 30: 6,7,12, 5,6 pm. Normal Schedule all day but we will be closing early. There will be no 7 pm class.

Saturday Sept 1st: 8,9,10,11 am.

Sunday Sept 2nd: Closed

Monday Sept 3rd: Closed for Labor Day


Fourth of July Week Schedule

The gym will be closed on Wednesday July 4th.

All other classes during the week will be on a normal schedule.

Memorial Day Weekend Schedule

Friday May 25: 6, 7 am, 12, 5 pm.  There will be NO 6 or 7 pm class.  Powerlifitng 5-7 pm.

Saturday May 26: 8, 9, 10, 11 am.  Weightlifting 11-12:30.

Sunday May 27: CLOSED

Monday May 28: Memorial Day Murph. Heats will be at 9, 10 and 11 am.  BBQ at 12 pm.

The 2018 CrossFit Open Starts Now…

For those of you who are new to CrossFit or have been around CrossFit for a while but are new to CrossFIt Gantry, we are starting the 2018 CrossFit Games Open season.  What does that mean.  Every year, for 5 weeks, release one workout a week to total 5 workouts.  We do those workouts as a gym every Saturday morning with the final workout scheduled for a Friday Night Event capped off by a social afterwards.

What does this mean for you?

  • Register for the CrossFit Games Open. This is not mandatory for the gym, but if you want to log your scores and have them validated on the CrossFit Games website you must register.  It is only $20 and your scores and rankings will be archived FOREVER.
  • We will do the workouts as part of our regular programming on Saturdays.  Here is the schedule:
    • 18.1 Saturday Feb 24
    • 18.2 Saturday March 3
    • 18.3 Saturday March 10
    • 18.4 Saturday March 17
    • 18.5 Friday Night Lights March 23
  • Sign up for a heat time.  Whether you have registered on the CrossFit Games site or not, EVERYONE can do the Open workouts with us.  You must however Sign up for a heat time.  We will post heat times and total number of slots per heat on Thursdays after the live workout announcement.  Heats will be listed in the Zen Planner dashboard and on our weekly class calendar through the Zen Planner App.
  • We will need additional judges for the Saturday morning workouts.  It is only $10 and is a great way to familiarize yourself with the movement standards and performance.  Register for the Judges Course here.
  • Buy all your gear.  Do you need new knee sleeves, wrist wraps, gymnastics hand grips, tape, long socks, CrossFit shoes…? Rogue Fitness has everything you will need and free shipping on 3 or more items.
  • Make sure you join our Members Facebook Group so you can see all workout announcements and relevant information each week.

Thanksgiving Weekend Hours

Wednesday Nov. 22 – Normal Schedule all day.  NO 7 or 8 pm class.  Powerlifting from 5-7.

Thursday Nov. 23 – Closed for Thanksgiving

Friday Nov. 24 – 9, 10, 11, 12pm class.  Closed the rest of the day.  Powerlifting any time between 9-12.

Saturday Nov. 25 – Normal morning schedule 8, 19, 10, 11 am.

Sunday Nov. 26 – Open floor 9-11am.

Labor Day Weekend Hours

Saturday 09.02: 8,9,10,11 am

Sunday 09.03: Closed

Monday 09.04: Closed Happy Labor Day

Tuesday 09.05: Resume our normal schedule at 6am

Introducing the First Annual LIC Barbell Club Olympic Weightlifting Competition Sunday July 16th.

On July 16th,  LIC Barbell will host a mock competition for its members and we are opening the doors to all CrossFit Gantry members!  Since this competition is not sanctioned by USA Weightlifting (USAW), which means that any results achieved cannot be used to qualify for USAW events or posted to your online USAW membership (if you have one).
The purpose of the competition is very simple: achieve the highest ‘total’ that you can.  Your ‘total’ is made up of your best snatch and best clean and jerk.  You will have three chances to complete each lift (3 snatch, 3 clean and jerk).
Attempt details
– Athletes will complete all 3 snatch attempts before completing all 3 clean and jerk attempts
– An athlete following another person will have 1 minute to complete their lift
– If an athlete follows themselves, they will have 2 minutes to complete their lift (more on this later)
– An athlete may move up in weight on the next attempt, but not down.  Then bar can never decrease in weight (unless their is a loading error).  The ascending bar weight determines the lifting order.  Example: Athlete A with 60kg lifts before athlete B with 61kg, and so on and so forth
– Once an attempt is made (whether make or miss), the athlete must declare their next lift.  If it is a miss, the athlete can opt to repeat that weight.  They will follow themselves with a 2 min clock unless there is an athlete also taking that weight with an earlier attempts.  Example: Athlete A attempts 60kg and misses.  Athlete A decides to repeat 60kg for his second attempt.  Athlete B is also taking 60kg, but has not attempted yet.  Athlete B attempts 60kg next.  First attempts go before second attempts, and so on.
– For the snatch
– Ground to overhead in one motion
– Bar cannot stop on the shoulders
– The bar must be locked out in one smooth motion with no press-out.  A press-out is when the elbow re-bends after receiving the bar and press out to straight
– The athlete must stand up with the bar in control and bring his feet together for the judge to call ‘down.’  Only then can the bar be dropped
– The bar cannot be slammed
– Once the bar is pulled from the floor and passes the knees, it is considered an attempt
– For the clean and jerk
– Ground to shoulders in one smooth motion (cannot catch low on the arms and roll it up)
– Elbows cannot touch knees.  This is for safety.  If this happens it is a bad lift.
– The athlete must come to a complete stop before attempting the jerk
– The athlete cannot make more than one attempt at a jerk
– Like the snatch, the bar must be locked out overhead in one smooth motion with no press out.  If the athlete chooses to split jerk, he must bring his feet back together and show control to receive the down call.
– Other rules
– No part of the athletes body other than the feet can touch the platform.
– The bar must be put down in front of you (cannot drop behind)
– The bar must be put down on the platform (cannot be dropped on the floor in front or off the side)
– The athlete does NOT have to face forward to complete the lift.  If the lifter turns will lifting or receiving the bar, as long as the feet are brought back together then it is acceptable
Mock Meet vs Sanctioned Meet
– Singlets are NOT required (although they are encouraged!)
– There will be NO weigh in (usually occurs 2 hours before lifting time)
– The rules will be slightly lax.  We will be less strict than normal on pressing out and some of there other rules
– Athletes with injuries (i.e., can clean but can’t jerk because of a shoulder) will still be allowed to compete
This is a great opportunity to show the hard work you have put into your Weightlifting and/or CrossFit training.    There are no pre-required totals that need to be hit in order to compete.    The only requirement is that you have experience performing the snatch and clean and jerk.
We hope to see you all there!