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Just Get Ready…

The Academy’s Training:

TEAM 1:

Press 90%x3×5
Followed By:
5 RFTO
20 Step-Ups (50% BW)
50m Sprint

TEAM 2:

Press x3×5
Back Squat x3×5
Followed By:
5 RFTO
20 Step-Ups (50% BW)
50m Sprint

TEAM 3:

AMRAP in 20:
5 Ball Slams
10 Pistols
15 HKE

The Academy’s CFE Training:

2 Mile Time Trial

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9 What?  Come To Class Today To Hear Why 9 Is Important…

All I Can Say Is Thank You To Those That Have Stood By…

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Snatch – Heavy Single
Followed By:
AMRAP 10Min
- 5 Deadlift (275/205)
-20 Double Unders

TEAM 2:

Burgener Warm-up
Skill Transfers
Snatch x1×3
Weighted Pull-up x5×5
Followed By:
AMRAP 10Min
- 5 Deadlift (275/205)
-20 Double Unders

TEAM 3:

For Time:
150 Jumping Squats
150 KB Deadlifts @ 1/2 BW
150 Ab-Mat Sit-ups

The USAW Team’s Training:

Jerk – max for day; 85% of that x 2 x 2
Snatch pull – 90% (of snatch) x 3 x 3
Front squat – 78% x 3 x 5
Followed by:
3RFTO:
20 HSLR
20 1-arm DB overhead walking lunges
20 push-ups

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Remember This Day?

The Academy’s Training:

TEAM 1:

Squat 95%x3×3
Followed By:
21-15-9
Ring Dip
Clapping Push Up

TEAM 2:

Squat x3×3
Weighted Dip x5×5
Followed By:
21-15-9
Ring Dip
Clapping Push Up

TEAM 3:

For Time:
400m Run
800m ROW
1600m Run
800m ROW
400m Run

The USAW Team’s Training:

Mid-hang snatch high-pull + mid-hang muscle snatch – 40% (of snatch) x 2+2 x 3 sets; 1 min rest
Clean & jerk – 60% x 2 x 3; 65% x 2 x 2; 70% x 1 x 3; 1 min rest
Followed by:
4 sets:
10 GHD (starting with hip and back extension); no rest
10 Hang Power Snatch @ 55% Of Your Snatch
30 sec rest

The Academy’s CFE Training:

1.5-mile TT

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I Know Where Michelle Goes Pre Competition…Where Do You Go?

Photo Courtesy Of CrossFit Fort Bragg

The Academy’s Training:

TEAM 1:

Bench Press: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Bench Press: Test For Max
Bent Row x3×5
Followed By:
Athletic Skills Chart Work

TEAM 3:

For Completion:
50 Turkish Get-ups
Followed by:
Atlhletic Skill Chart Work
(TGU with LIGHT KB for skill training)

The USAW Team’s Training:

Squat – 83% x 3 x 5
Snatch Deadlift -103% x3×3
Push press – 76% x 5 x 5
Followed by:
3 sets:
1. Pull-ups x 8;  add weight each set as needed to hit reps; 1 min rest
2. GHD sit-ups x max consecutive;  NO failed reps; 2 min rest

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Hope You’re Not Afraid Of Heights…

THE ACADEMY’S TEAM TRAINING:

TEAM 1 & 3

“Fran”

TEAM 2

“Fran”

Followed By:

Deadlift 95%x3×3

Press x3×3

THE USAW’S TEAM TRAINING:

Mid-hang power snatch – 65% x 2 x 5; 1 min rest

Snatch balance – max for day; 90% of that x 1; 80% x 2 x 2

Followed by:

3 sets:

4 Tire Flips

AMRAP ring rows

2 min rest

THE ACADEMY’S TRAINING

TEAM 1

Clean and Jerk 90%x1×5

Followed By:

3 RFCO

20 Glute-Ham-Raise

15 HSLR

10 Turkish Get-Ups

TEAM 2

Clean and Jerk x1×5

Front Squat x3×3

Followed By:

3 RFCO

20 Glute-Ham-Raise

15 HSLR

10 Turkish Get-Ups

TEAM 3

For Time:

1500m Row

50 Ring Dips

1500m Row

The Academy’s Training:

TEAM 1:

Press – Establish A Heavy Single For The Day
Followed By:
AMRAP 15Min
-10 Ring Row
-20 KBS (71/53)

TEAM 2:

Press x3×3
Back Squat x3×3
Followed By:
AMRAP 15Min
-10 Ring Row
-20 KBS (71/53)

TEAM 3:

AMRAP 30:
3 Suicides

15 Wallballs (20 As High As Possible)

30 Ab-Mat Sit-ups

The USAW Team’s Training:

Front Squat – 75% x 3 x 5
Snatch Pull – 85% (of snatch) x 3 x 3
Jerk – Heavy Single; 90% of that x 1; 80% x 2 x 2
Followed by:
3RFTO:
5 Tire Flips + jump in/out
10 DB Push Press @ 50% BW

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LADIES…We Need Your Input!!

We Are Thinking Soft Graphic Tees For The Academy Ladies Gear:

Which Color?  Black and White on Red?

Or Red And White On Black?

As Soon As We Have A Great Idea We Can Send It Out To Malachi To Print…These Will Be Ultra Soft, Women’s Cut With Both The Ability To Wear While Training Or A Night Out With The Girls…

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Photos Courtesy Of Forged Clothing…CLICK HERE

The Academy’s Training:

TEAM 1:

Burgener Warm-up
Skill Transfers
Snatch 95%x1×5
Followed By:
21-15-9
- HSPU
- Pull Up

TEAM 2:

Burgener Warm-up
Skill Transfers
Snatch x1×5
Weighted Pull-up x5×5
Followed By:
21-15-9
- HSPU
- Pull Up

TEAM 3:

4 RFTO:
20 KB Overhead Squats (53/35-10 each hand)
400m Row

The USAW Team’s Training:

Mid-hang muscle snatch – 40% (of snatch) x 3 x 3
Clean + jerk + power clean – (55% (of CJ) x 1+1+1, 60% x 1+1+1, 65% x 1+1+1) x 2
Followed by:
3RFTO:
20 m bear crawl
30 double-unders
5 Wall-Ball Push-Press (20/16)

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Academy Member Matt Abney…1st Olympic Tri, The Strawberry Fields…3hrs, 26 min.

Excellent Work Matt!

2010 CrossFit Games Winners – 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the men’s competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women’s competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters men’s competition, 1st Place: Laurie Carver masters women’s competition.

The Academy’s Training:

TEAM 1:

Squat: Test For Max
Followed By:
Athletic Skills Chart Work

TEAM 2:

Squat: Test For Max
Weighted Dip x5×5
Followed By:
Athletic Skills Chart Work

TEAM 3:

AMRAP in 15:
5 Pull-ups
5 HSPU
5 Pistols
Followed by:
Athletic Skill Chart Work

The USAW Team’s Training:

Squat – 80% x 3 x 5
Snatch-Grip Deadlift – 100% (of snatch) x 3 x 3
Push-press – 73% x 5 x 5
Followed by:
3 sets:
1. Weighted Pull-ups x 10; 1 min rest
2. GHD sit-ups x max consecutive;  NO failed reps; 2 min rest

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