"Cindy"

AMRAP 20

5 Pull Ups

10 Push Ups

15 Squats

CrossFit

30 Cal Row

15 Thrusters (FB 115/85, Rx 95/65, A 75/55, B/C 45/35)

10 Ring Push Ups (FB 6 Muscle Ups, Rx Rings, A Decline Push Up, B/C Push Up)

30 Cal Row

15 Ground To Overhead

10 Ring Push Ups

30 Cal Row

15 OHS

10 Ring Push Ups

*Tommorrow is the first day of this years CrossFit Games! The first workout will be posted tonight at 5pm! We at Basic love competition in all forms of fitness, the challenge is our spice of life, we welcome the new session. That said, for the next 5 weeks the first stage of the CrossFit Games called "The Open", will be underway, and to give our athletes at Basic and from the local area, a chance to "taste" the WOD, before they are judged on Saturday (all WOD must be judged for quality of movement), Wednesday's 6p WOD is tentative and scheduled to change. No judging is permitted unless worked out and authorized by your coach. Please send any questions and/or comments to info@crossfitbasic.com thanks.

Details tomorrow on Saturday's event. Sign up for heats will be determined after WOD is announced.

More information on the CrossFit Games go to games.crossfit.com 

Back Squat 5x3 (add 5# from last)

FB/Rx

Snatch 1x5 @ 80%

Back Squat 1x1 @ 90% (Heavy Single)

AMRAP 12

3 HSPU (FB 2" Hand Raisers, Rx HSPU, A Hand Deficit, B/C Decline Push Up 20" Box)

6 K2E

9 Kettlebell Swing (FB 70/53, Rx 53/35, A 44/26, B 35/18)

3 Rounds

Row 500m

15 Dumbell Squat Cleans

10 Push Press

5 Burpees

CrossFit

60 Double Unders

15 Ring Dip

30 Wall Ball

50 Double Unders

12 Ring Dips

25 Wall Balls

40 Double Unders

9 Ring Dips

20 Wall Balls

......

10 Double Unders

1 Ring Dip

5 Wall Balls

Skill: Work on Banded Kipping Pull Up and Double Unders for 15 mins

8 Rounds

6 Pull Ups

10 Wall Balls

Hold a Plank for 30 secs

CrossFit

Class A/BC

EMOTM Bench Press 3x8

FB/Rx

EMOTM Bench Press (FB 3x8 45% with reds/mini oranges, Rx 3x8 @ 60%)

8 Rounds

6 Sumo Deadlifts High Pull( FB 135/95, Rx 115/85, A 95/65, B 75/55 C 53/35 KB)

8 Pull Up

10 Box Jumps 24/20

AMRAP 20

5 Push Up

10 Kettlebell Swing 35/26

15 Box Jumps 20/16

CrossFit

1:00 of Max Push Ups FB Max Muscle Ups

For Time:

30 Kettlebell Swing 53/35

50 OHS 45/35

Row 500m

Rest 1 Min

Repeat 3x

Back Squat 5x3

FB/Rx

Clean & Jerk 1x3 @ 90%

Front Squat 3RM

12 Pistol (each leg, alternating)

15 ft Rope Climbs, 4 ascents

9 Pistols

15 ft Rope Climb, 4 ascents

6 Pistols

15 ft Rope Climb, 4 ascents

3 Pistols

15 ft Rope Climb, 4 ascents

After each Rope Climb perform 4 Burpees

Scales will be posted on the whiteboard today

AMRAP 6

8 Pull Ups

8 Butterfly Sit Ups

8 Box Jumps 20/16

Rest 2

AMRAP 12

Run 400m

15 DB Push Press 25/15

10 Double Unders

CrossFit

AMRAP 6

8 Pull Up (FB CTB, Rx/A/B/C Pull Ups)

8 Butterfly Sit Ups (FB GHD, Rx/A/B/C BF Situps)

8 Box Jumps 24/20

Rest 2

AMRAP 12

Row 500

15 Push Press (FB 10 Ring Dips, Rx 95/65, A 75/55, B/C 25/15 DB)

30 Double Unders (FB/Rx 30 DU, A 15 DU, B/C 15 DU Attempts)

Attention: CrossFit Basic

From: Tim Lombardo

An open letter to all my fellow crossfitters

I love our gym,  the gym is made up of the members that show up and suffer through the work outs each day.

It is the love for giving more and being better that has kept me coming back day after day and year after year.

I have recently come to believe that if all of my working out is just for my own benefit and not for a greater good,

I am really selling myself and the community around me way short.

That said I am going to be entering a team of CrossFit Basic members in the Relay for Life.

Simply put it raises money for Cancer and more specifically helps out the community locally that has been affected by cancer.

This is a cause that is close to my heart as it has taken the life of several friends and family members as well as completely bed ridden

my older brother Tony at just 40 years old.

My goal is simple , raise money and run..fast and long.

The money, I am looking for everyone that want to participate to raise about 200.00, if you raise more great, if you only raise 150…raise 50 more!

The run, though most do it as a walk, my aim is to have each person run a 800m one after the other from 5pm to 10 am on june 2-3rd

This is the first year we will do it and I will head up a team every year.

I already have about 8 people ready to go, the aim is to have a team of 14 or 2 teams of 10.

Who’s in?

email me and let me know

lombardo.tim@gmail.com

Bench Press 5x3

FB/Rx

Snatch 1x3 @ 90%

Bench Press 3RM w chain 40/30

21,15,9

T2B 

Burpee over bar

Deadlift FB 3" Riser 225/155, Rx 225/155, A 185/135, B 155/105 C 115/85

Class hours today are 9:30am, 3pm and 4pm. Happy Valentines Day

Getting down to the last minute, don't forget to register for the CrossFit Open

Very likely our new business management system, from MindBody inc, will be in place by next month. Look for a Barcode Scanner at the front desk that will swipe membership cards to track attendance, as well as, auto pay for CrossFit memberships and class sign up sheets. All new systems Basic is trying to employ at this moment in order to help make our business better, thanks for working with us on the up coming changes.

8 Rounds

200m Run

8 Burpees

12 Wall Balls 20/14

CrossFit

3 Rounds

10 Clean and Jerks FB 155/105, Rx 135/95, A 115/85, B 95/65, C 75/55

30 Kettlebell Swings, FB 10 Muscle Ups, Rx 53/35, A/B/C 35/26

Run 800m

Valentines day class schedule will be 9:30a, 3pm and 4pm.

Also April 3rd-11th the schedule is pending. Aaron will be out of town

"Fran"-ish

21-15-9

DB Thruster 25/15

Band Pull Up

CrossFit

11.6

AMRAP 7

Thruster FB/Rx 95/65 Class A 75/55 Class B 55/35 Class C 25/15 DB's

CTB Pull Up

3-6-9-12-18-21-24....