Blog

Thursday 12/31/20

New Years Hours:
Thursday, December 31st – Open Gym Only 7am-11am
Workout will be posted.
Please sign up in Zen Planner.
Friday, January 1st – CLOSED
Saturday – Normal Hours Resume

Conditioning:
EMOM 20
minute #1- 20/15 cal row or 18/12 cal bike
minute #2- 10 burpees

Alternate movements on the minute for 10 rounds
0:00 – row/bike, rest remainder of minute
1:00 – 10 burpees, rest remainder of minute
2:00 – row/bike..etc.

Wednesday 12/30/20

New Years Hours:
Thursday, December 31st – Open Gym Only 7am-11am
Workout will be posted.
Please sign up in Zen Planner.
Friday, January 1st – CLOSED
Saturday – Normal Hours Resume

Strength:
Pause Back Squat
Every :90 x 8 Sets
3 Reps with :05 Pause in Bottom of Each

Conditioning:
AMRAP 20
20 push ups
40 KB swings 53/35
80 double unders (160 singles)

Tuesday 12/29/20

New Years Hours:
Wednesday, December 30th – No 6:30pm
Thursday, December 31st – Open Gym Only 7am-11am
Workout will be posted.
Please sign up in Zen Planner.
Friday, January 1st – CLOSED
Saturday – Normal Hours Resume

Strength:
Every :90 x 7 Sets
1 Hang Power Snatch
Building Across

Conditioning:
For Time
20/16 Calorie Row/Bike – 20 DB Snatch 50/35
15/12 Calorie Row/Bike – 15 DB Snatch 50/35
10/8 Calorie Row/Bike – 10 DB Snatch 50/35
15/12 Calorie Row/Bike – 15 DB Snatch 50/35
20/16 Calorie Row/Bike – 20 DB Snatch 50/35
12 Min Cap

Monday 12/28/20

New Years Hours:
Wednesday, December 30th – No 6:30pm
Thursday, December 31st – Open Gym Only 7am-11am
Workout will be posted.
Please sign up in Zen Planner.
Friday, January 1st – CLOSED
Saturday – Normal Hours Resume

Strength:
Front Rack Reverse Lunges
Every 2:00 x 5 Sets
12 Alternating

Conditioning:
4 Rounds
20 Wallballs 20/14
15 Burpees Over Bar
10 Power Clean 115/75
18 Min Cap

Saturday 12/26/20

Christmas Hours:
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Conditioning:
800m Run
40 Toes to Bar (Knee Raise/Straight Leg Sit Up)
40 Burpees Over Bar
400m Run
30 Alternating Pistols (60 Body Weight Reverse Lunges)
30 Burpees Over Bar
200m Run
20 Shoulder to Over Head 135/95
20 Burpees Over Bar
800m Run
40:00 Time Cap

Friday 12/25/20

Christmas Hours:
Christmas Day – Closed
Saturday, December 26th – Open Gym 9-11am
December 27th – Normal Business Hours
Please sign up for your hour in Zen Planner
There will be a workout posted every day

Thursday 12/24/20

We are temporarily suspending classes this week and will reopen on Saturday, December 26th for Open Gym (Hours are in Zen Planner).

We hope that everyone has a very Merry Christmas and can’t wait to train with you all again on Saturday!

Casie and Shannon

12 AMRAPs of CrossFit Christmas
2:00 rest after each 2:00 AMRAP
Barbell 95/65 Across

On the 1st day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Lunges (Body Weight)

On the 2nd day of Christmas my CrossFit coach gave to me…
AMRAP 2
15 Deadlifts + 15 Lunges (Body Weight)

On the 3rd day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Double Unders

On the 4th day of Christmas my CrossFit coach gave to me…
AMRAP 2
10 Front Squats + 40 Double Unders

On the 5th day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Calories Row/Bike

On the 6th day of Christmas my CrossFit coach gave to me…
AMRAP 2
10 Thrusters + 10/8 Calorie Row or Bike

On the 7th day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Shoulder to Over Head

On the 8th day of Christmas my CrossFit coach gave to me…
AMRAP 2
10 Shoulder to Over Head + :30 Plank (Top of Push Up)

On the 9th day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Burpees Over Bar

On the 10th day of Christmas my CrossFit coach gave to me…
AMRAP 2
5 Over Head Squats + 5 Burpees Over Bar

On the 11th day of Christmas my CrossFit coach gave to me…
AMRAP 2
Max Power Cleans

On the 12th day of Christmas my CrossFit coach gave to me…
AMRAP 2
5 Power Cleans + 10 Push Ups


Wednesday 12/23/20

We are temporarily suspending classes this week and will reopen on Saturday, December 26th for Open Gym (Hours are in Zen Planner).

We hope that everyone has a very Merry Christmas and can’t wait to train with you all again on Saturday!

Casie and Shannon

Strength:
Back Squat
Every 4:00 x 4 Sets
10 Reps

Conditioning:
3 Rounds
30 Wallballs 20/14
20 Deadlift 155/105
Then…
Straight into Row 1k
16:00 Time Cap

Tuesday 12/22/20


We are temporarily suspending classes this week and will reopen on Saturday, December 26th for Open Gym (Hours are in Zen Planner).

We hope that everyone has a very Merry Christmas and can’t wait to train with you all again on Saturday!

Casie and Shannon


Strength:
Clean and Jerk
Every 2:00 x 1 Set
5 Reps, Building (drop and reset)
Every 2:00 x 2 Sets
3 Reps, Building (drop and reset)
Every 2:00 x 3 Sets
1 Rep, Building

Conditioning:
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
At 0:00, 5:00. 10:00, and 15:00 Complete: 30/18 Calorie Bike/Row
Continue your AMRAP where you leave off after completing the row/bike


Monday 12/21/20

There have been several more positive test results today, two of which are Jeremy and Casie.

Because of this, we are temporarily suspending classes this week and will reopen on Saturday, December 26th for Open Gym (Hours are in Zen Planner). Shannon will be cleared by then.

We are so thankful for those who have reached out to offer their prayers and support. All positive cases have been doing fine at home with mild to flu like symptoms.

CrossFit SPT was professionally cleaned on Saturday, December 19th and no one has been into the building since.

We hope that everyone has a very Merry Christmas and can’t wait to train with you all again on Saturday!

Casie and Shannon

We will continue to post the programming for the week.

Strength:
Every :90 x 5 Sets
1 Power Snatch + 3 Overhead Squat
Building

Conditioning:
AMRAP 10
20′ HS Walk (:20 HS Hold)
7 Power Snatch 135/95
15/10 Calorie Bike/Row