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Happy St. Patty's Day

Teams of 2:

400 M Run with Wall Ball

30 Box Jumps

30 Burpees

30 Toes to Bar

200 M Farmer Carry with KB

30 Toes to Bar

30 Burpees

30 Box Jumps

400 M Run with Wall Ball

***Don't forget to wear your green***

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Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball

90 Double-unders

30 Muscle-ups

We will modify this workout if needed. For instance, single skips may be substituted. This is also a great chance to do the workout "Karen", 150 wall ball shots for time.

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5 Rounds For Time:

200 M Run

10 Overhead squats

10 Toes to Bar

Rest 2 Minutes

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4 rounds for time:

10 Deadlifts (50% 1 RM)

10 ring-rows
10 wall ball shots

Rest 5 Minutes

then....

1 mile run

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skill: muscle-ups \ pull-ups -we will work on one of these gymnastic movements depending where we are as an athlete. This can be learning the basics of the kip, to multiple muscle-ups.

AMRAP 20
200 M Run
2 muscle-ups \ 6 pull-ups
9 Kettlebell Swings
12 Push-ups

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Backsquat 3x3

* warm up thoroughly and then hit 3 heavy sets*

3 rounds for time:
200 M tire pull (100 M forward, 100 M backwards)
20 Front Squats (35\45)
5 burpees

*You may add weight to the tires and do more of a fast paced walk*

A Physician Gets it Right

April's Women's Only Boot Camp is filling up fast already. This is a great program with a great group of women and awesome coaches!

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2 Person Teams will complete the following:
800 Meter Run
50 Wall Balls
50 Burpees
50 2-Count Flutter Kicks
50 Double Unders (or 200 singles)
50 Box Jumps (24" men/20" women)
50 Kettlebell Swings (53 men/35 women)
800 Meter Run

Both partners must complete both of the runs. However, the rest of the reps can be broken up between partners with only 1 partner working at a time. You can not move on to the next exercise until the previous exercise has been completed (i.e. all wall balls must be completed before starting your burpees).

If you did 12.3 on Friday, we will sub out the box-jumps with another movement.

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OPEN WOD 12.2

Complete as many rounds as possible in 18 minutes:

15 Box Jumps (20\24)

12 Push Press (75\115)

9 Toes to Bar

We will also hold this workout again at 11:00 am Saturday morning for any individual to get their score counted.

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For Time:

Run 200m

40 Pushups

Run 400m

30 Pushups

Run 600m

20 Pushups

Run 800

10 Pushups

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Three 5 minute rounds (2 minute rest between):

5 Deadlifts (60 % 1 RM)
7 KB Swings
9 Burpees

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Skill: Squat Clean

3 rounds for time:

12 Squat Cleans
21 Abmat Sit-ups \ 21 GHD sit-ups
800 M Run

cash-out: 3 attempts at max pull-ups

CF PINK getting ready!

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5 Rounds for time:
10 push press
10 box-jumps
100 M Run
20 air squats
100 M Run

- do your squats at the end of the alley

Our new shirts are in and flying out the door. Make sure to get a new shirt before they are all gone. Shirts are $20.

Yoga with Gabby was fantastic! Make sure you sign up on the white board for next week and make sure to be on time, we lock the doors at 8am. Please bring a yoga mat.
Drop in rate is $10 for non CCCF Members.

CrossFit Pink our Women's only Boot Camp, Meet and Greet was a great success with 20 women starting Monday at 5:30 am with Pink week 1 of Basic Training. All the women were measured, received blood pressure and resting heart rate statistics, set goals, received our one page cheat sheet on nutrition, a calendar of weekly challenges and weekly homework.
If you missed sign ups for March our next CCCF Pink Boot Camp starts April 2nd, they fill up fast make sure you click and pay on the website for April.

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No Open Gym today

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Team WOD

Teams of 3 complete 3 Rounds:
Run 400 as a whole group
then 90 seconds at each station of air squats, push-ups, KB Swings

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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AMRAP 15

200 M Run
12 Box Jumps \ Step ups
9 Wall Ball Shots
6 Burpees

ETB will do 12 minutes
Level 2 will do all movements with the wall ball.

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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AMRAP 20

Run 400
15 Kettlebell Swings
15 Ab Mat Sit-ups

ETB will do 15 minutes and may sub in a 200 M run
*If bad weather, you may sub 50 double unders or 150 single skips for the 400M run

Pretty Funny video below on K-Swiss new marketing. Upfront warning, quite a few "F" bombs.

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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Deadlift 3x5

5 Rounds for time:
10 Deadlifts (50 % 1 RM)
10 HSPU \ 20 Push-ups
10 Pull-ups

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.
Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.
Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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5x1 1 Press, 1 Push Press, 1 Jerk (Push or Split)
note: add weight each time. make it challenging

AMRAP 12
10 Push Presses
10 Ring Rows
100 M Sprints

*Nice job to everyone who completed wod 12.1 from the Open. whether you signed up or not, its still a good experience to push yourself. We did fairly well considering our box has not been open for even 1 year. This week we will be doing wod 12.2 scheduled for 2 class times. We will be doing it this Thursday at 6:30 Pm and this Saturday at 12 Noon. If you need to get it in at another time, please contact one of us to get judged.

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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2 Rounds of:

AMRAP 6
7 Front Squats
8 Bar Facing Burpees
rest 3 minutes
AMRAP 6
7 Wallball Shots
8 Burpess
rest 3 minutes

Experience the Box is this Thursday, Friday and Saturday- all classes are free to experience what Carson City CrossFit has to offer, all classes will be geared for the beginner.

Elements Classes will focus on mechanics, technique and proper CrossFit movements. Classes will be geared for the new CrossFitter, and will help bridge the gap to the unlimited CrossFit Classes.

Starting March 5th! Monday, Wednesday, Friday 5:30 PM.

SIGN UP TODAY for ELEMENTS

*********************************************************

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

And Starting March 5th:

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OPEN GYM TODAY
......

Coach Joe will be putting on an Olympic Lifting Session. This will be a great way to improve all of your skills related to Olympic weightlifting.

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"Barbara"

5 Rounds:

20Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

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Volume Training for 10 minutes. Pick a gymnastic movement you want to work on and perform 3 reps on the minute for 10 minutes. This can be Push-ups, dips, pull-ups, muscle ups etc..

We will then do CrossFit Games Open Wod 12.1

Complete as many reps as possible in 7 minutes of:...........

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

---

Movement Standards

Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

CCCF is excited to offer Yoga with Gabby on Saturdays at 8:00 am starting in March. If you are a CCCF member don't worry we gotcha ya covered, no additional fee! You will need to bring your own mat, blocks and straps, and sign up on the white board. Not a CCCF member no worries, we have a $10 drop in fee, call to save your spot!
A Yoga class designed to lengthen muscles and increase joint flexibility to reduce tightness and soreness that often accompany a crossfit training regimen. This class will be for everyone – no yoga experience necessary. The class will be set to upbeat music using the basic fundamentals of Vinyasa Yoga and encourage focus and control of breath, learning to quiet the mind, as well as a greater awareness of how your body moves and flows.

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3 Rounds For time:

1 minute max Wall-Ball Shots
1 minute Planks
1 minute max Kettlebell Swings
1 minute bottom squat hold
1 minute max Box Jumps
1 minute Rest

Excellence from CrossFit City Line

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5 Rounds For time
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
200 M Run

SHARE THE DEAL

http://www.livingsocial.com/deals/237262?ref=iphone-conf-jp&rui=97948917

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Skill: Push Jerk

AMRAP 10

10 Push Jerks (95/135)
15 Pull-ups
20 Double Unders

Cash out: max Push-ups 1 minute

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AMRAP 15

7 Overhead Squats (55/75)
7 Burpee Box Jumps
7 KB Swings (53/70)

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There will not be an open gym today

We invite everyone in the world to compete in the Open. Each week from February 22-March 25, an Open workout is posted on Wednesday at 5:00 pm. You have until Sunday at 5:00 pm to get it completed. You have the choice to have your performance validated at Carson City CrossFit or videotape it yourself . The Open will consist of five workouts over five weeks.

Team athletes will complete the five Open workouts like individual competitors. If an athlete chooses to register with a team, the athlete can still compete in the individual competition at the Regional level, if they qualify. A team’s top three male and female scores in the week’s workout will contribute to the team’s standings. Cost for individual Competitors is $20. Register under the Carson City CrossFit team. We encourage everyone at the gym to compete in the open.

https://games.crossfit.com/mygames/login.php

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Team of 2

1.) 150 Push Presses 55\75

-One team member does push presses while the other runs a 200 meter run, then they switch.
Do not finish until the 150 reps are completed. The bar may not touch the ground.
5 burpee penalty for each drop.

2.) 150 sumo deadlift high pull with kettle bells 35\53
-same rule as #1.
Kettle Bell is touch and go. may not rest on the ground.

3.) 100 meter walking lunge together as a team

Overtime: Complete penalty burpees if any exist

We invite everyone in the world to compete in the Open. Each week from February 22-March 25, an Open workout is posted on Wednesday at 5:00 pm. You have until Sunday at 5:00 pm to get it completed. You have the choice to have your performance validated at Carson City CrossFit or videotape it yourself . The Open will consist of five workouts over five weeks.

Team athletes will complete the five Open workouts like individual competitors. If an athlete chooses to register with a team, the athlete can still compete in the individual competition at the Regional level, if they qualify. A team’s top three male and female scores in the week’s workout will contribute to the team’s standings. Cost for individual Competitors is $20. Register under the Carson City CrossFit team. We encourage everyone at the gym to compete in the open.

https://games.crossfit.com/mygames/login.php

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"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

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Deadlift 5x3

5 Rounds for time:
5 Deadlifts (70% of 3 RM)
10 Burpees
15 Box Jumps