Workout of the Dayhttp://www.crossfitflexgym.com/wod/en-US2012-02-16T02:49:01ZSquarespace Site Server v5.11.81 (http://www.squarespace.com/)WOD # 37 February 15http://www.crossfitflexgym.com/wod/2012/2/14/wod-37-february-15.htmlKyle2012-02-15T02:37:59ZSchedule will stay as posted on Monday for the rest of the week. However we do need feedback in order to make the schedule what you guys want. We are seeing good attendance so far.
What we are looking at is having 4:15, 5:15 and 6:15 classes at night Monday Wednesday and Friday with the specialty classes on Tuesdays and Thursdays at 6:15. I can't emphasize this enough that we are looking at the schedule for you in a positive way and we really need feedback in order to make it the best we can.
Thank you so much for all of your feedback.

Warm Up: 
ROW or Run 500m/400 m
10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
5 Wall Climbs
5 Handstand Push Ups
5 Toes to Bar
10 Squats

Skill:
Ring Dips:
3 x Max Rep rest as needed
3 x Max time L – Sit

WOD:
"Rahoi"

Complete as many rounds as possible in 12 minutes of: 
24/20 inch Box Jump, 12 reps 
95/65 pound Thruster, 6 reps 
6 Bar-facing burpees

]]>WOD # 36 February 14, 2012http://www.crossfitflexgym.com/wod/2012/2/13/wod-36-february-14-2012.htmlKyle2012-02-14T03:09:01ZAs far as the schedule we are going ot try out the schedule posted on yesterdays blog for the week. We really do appreciate your feedback on everything. Please if you have a concern post it to comments. We are here to provide you with the best training possible, that is our goal. Enjoy the WOD Im stoked about this one.

Warm Up:
ROW or Run 500m/400 m
10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
5 Wall Climbs
5 Handstand Push Ups
5 Toes to Bar
10 Squats

Strength:
Front Squat: 10 min to find 1 RM

WOD:
3 Min AMRAP:
2 Handstand Push Ups
4 Chest 2 Bar Pull ups
6 Box Jumps (24/20)
Rest 2 Min
6 Min AMRAP
3 KB Swings (2/1.5)
6 Goblet Squats (2/1.5)
9 Hand Release Push Ups

]]>WOD # 35 February 12, 2012http://www.crossfitflexgym.com/wod/2012/2/12/wod-35-february-12-2012.htmlKyle2012-02-13T02:15:28ZOkay so this weeks schdule looks like this: Mon: 6 am 12:30 4 and 5 pm Tues: 6 am 9:30am 4, 5, 6 Specialty (Cleans with Corey) Wed: 6 am 12:30 4, 5, 6 pm Thurs: 6 am 9:30 am 4, 5, 6 (Rowing with Aaron) Fri: 6 am 12:30 4:30 and 5:30

There will be a Sign Up Sheet for the Tuesday Thursday Specialty classes. I will also have a post of how many specialty classes we will have this month. We are going to charge $25 a month for all of the Specialty classes or $5 to drop in and pick and choose classes. Make sure you sign up if you want to attend. These classes this week are going to be Fundamental style classes to reveiw and teach the basics. More info to come soon.

Warm Up: 
ROW or Run 500m/400 m
10 Muscle up Progressions/10 Ring Dips + 10 Pull Ups
5 Wall Climbs
5 Handstand Push Ups
5 Toes to Bar
10 Squats

Strength: No Strength

WOD: 
3 Rounds:
10 Power Cleans (135/115)
20 Squats
15 KB Snatch R (1.5/1)
15 KB Snatch L (1.5/1)

]]>WOD # 34 February 11, 2012http://www.crossfitflexgym.com/wod/2012/2/10/wod-34-february-11-2012.htmlKyle2012-02-11T02:00:43ZWarm Up:
PVC Pass throughs until loose
Arm Circles right and left until loose
3 Turkish Get Ups R/L
6 Ring Push Ups
6 Kick Up to a Hand Stand
6 GHD Sit Ups
6 Burpees
6 Good Mornings

Skill:
3 attempts at Max Rep Unbroken Double Unders
Max Rep Pull Ups

WOD:
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

]]>New Schedule, Specialty Classes and On Ramphttp://www.crossfitflexgym.com/wod/2012/2/10/new-schedule-specialty-classes-and-on-ramp.htmlKyle2012-02-10T14:36:07ZOkay so the new schedule for classes at the gym is up. We are trying to add somethings that we feel are need at CF Flex and we are very excited about getting some specialized instruction in a variety of skills for our members.

First we will be starting our ON Ramp class for new members on March 5, 2012. It will be a one week tutorial in basic movements for CrossFit M, W and F at 6 pm all new members will be required to take it. However, any current members who did not get the benefit of an On Ramp experience can take the class for a small charge anytime you would like (we will have official pricing posted soon). We are hoping this will improve coaching during group classes and allow for everyone to get the need attention from the coaches.
On Ramp class will only be held if we have new members signed up for it or current members who want a refresher. If no one is signed up then we will have a six pm class that week. Information will be posted about those times slots on Sunday before each week so you can plan ahead for your class times.

Specialty Classes: We will be holding between 4 and and 8 specialty classes a month for members to come to. The areas of emphasis will be Olympic Lifting, Gymnastics, Endurance, Pull Ups (I know this is a gymnastic movement but it deserves its own class), Rowing. We will have a flat rate for all classes that month which members can pay up front and a drop in rate per class if you would like to pick and choose which one you would like to do (Pricing information will be posted soon).

Last Level Testing: I am looking at playing with the idea of level testing for all members. This is more about goal setting than anything. I will give athletes a list of skills and reps or time domains and work capacities for WODs to try and accomplish over a period of time. Athletes can progress from level 1-4 and track progress on individual skills sets.

Just some information for our awesome community and some things to think about. The new schedule will come into effect on Monday February 12, 2012. We have added a lot and eliminated some but our hope is to make things better for everyone. You ask and we will do our best to deliver. Thanks for all of your loyalty to the community at CF Flex.

Post Questions or Comments to the comments section feedback is always welcome. See you at the box and remember to register for the Open and join the CrossFit Flex Team.

Really this is the last thing I have not posted an article for a while, but CrossFit changes peoples live here is an article from the Journal http://library.crossfit.com/free/pdf/CFJ_CFLife_Jess_Kelly.pdf, but I know all you have to do is get to know the people who walk in our doors everyday and they have great stories about how this sport and community has helped them and made a positive change. Enjoy!

]]>WOD # 33 February 10, 2012http://www.crossfitflexgym.com/wod/2012/2/9/wod-33-february-10-2012.htmlKyle2012-02-10T02:00:25ZWarm Up:
PVC Pass throughs until loose
Arm Circles right and left until loose
3 Turkish Get Ups R/L
6 Ring Push Ups
6 Kick Up to a Hand Stand
6 GHD Sit Ups
6 Burpees
6 Good Mornings

Strength:
Deadlift
10 Min to find 3 RM
Press:
3, 3, 3, 3, 3, 3, 3

WOD:
3 Rounds:
10 Deadlift (275/205)
50 Double Unders

]]>WOD # 32 February 9. 2012http://www.crossfitflexgym.com/wod/2012/2/8/wod-32-february-9-2012.htmlKyle2012-02-09T02:00:37ZWarm Up:
PVC Pass throughs until loose
Arm Circles right and left until loose
3 Turkish Get Ups R/L
6 Ring Push Ups
6 Kick Up to a Hand Stand
6 GHD Sit Ups
6 Burpees
6 Good Mornings

Strength:
Squat Snatch 3, 3, 3, 2, 2, 1, 1, 1

WOD:
Seven rounds for time of:
165/115 pound Front squat, 7 reps
7 Burpee pull-ups

]]>WOD # 31 February 8, 2012http://www.crossfitflexgym.com/wod/2012/2/7/wod-31-february-8-2012.htmlKyle2012-02-08T02:00:08ZWarm Up:
PVC Pass throughs until loose
Arm Circles right and left until loose
3 Turkish Get Ups R/L
6 Ring Push Ups
6 Kick Up to a Hand Stand
6 GHD Sit Ups
6 Burpees
6 Good Mornings

“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

]]>WOD # 31 February 7, 2012http://www.crossfitflexgym.com/wod/2012/2/6/wod-31-february-7-2012.htmlKyle2012-02-07T03:57:42ZWarm Up:
PVC Pass throughs until loose
Arm Circles right and left until loose
3 Turkish Get Ups R/L
6 Ring Push Ups
6 Kick Up to a Hand Stand
6 GHD Sit Ups
6 Burpees
6 Good Mornings

Strength:
10 Min to Find a 10 RM Back Squat

WOD:
8 min AMRAP

6 KB Clean and Jerks (1.5/1) Right
6 KB Clean and Jerks (1.5/1) Left
12 Pistols (alternating legs/six on each leg)
6 Burpees

]]>WOD # 30 February 6, 2012http://www.crossfitflexgym.com/wod/2012/2/5/wod-30-february-6-2012.htmlKyle2012-02-06T05:15:26ZWarm Up:

10 Squats
10 Pass Throughs PVC
10 OHS PVC
10 KB rotations (R/L)
10 Push Ups
10 Strict Pull Ups
10 Kipping Pull Ups
10 Broad Jumps

Skill: KB Floor Press 3 x 10

Team WOD:

5000m row  Teams of 4 
rotate teammates every minute

then

300- Air squats 
200- Kettlebell swings 1.5/1 pood
150- Hand release push-ups 
75- pull-ups 
Teams of 4 - two athletes work while two rest -must finish all the reps on one exercise before moving to the next

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