Row, Slam ball, Burpees

Aaaaaahhhhh!!!!!!

Warm up
20 Push ups
20 Air squats
20 Burpees

Skill Builder/Mobility
Hip mob

Strength
Deadlift
5-5-5-3-3-1

Metcon
12 AMRAP

250m Row
12 Slam balls
6 Burpees

Post strength and metcon totals to comments.

10 Meters

 

 4 down and 1 to go you guys rocked yesterday!

Skill Builder/Mobility

Foam roll

Metcon

Death by 10 meters

"Every day I look for the good, and every day I find it! I find it in my family, in my work, in my friendships, in my thoughts, in my goals, in my future, in the world around me, and always in myself. Every day I look for the good . . . and I find it!"

Post number of rounds completed to comments.

Rest

Hey Grace welcome to the herd!

 

 "I am a person of exceptional quality. I have skills, talents, abilities, and potentials that make me special in so many ways. That is the real me as I was intended to be. How do I know? That's the way God made me in the first place . . . and God make winners, not mistakes."

 The big picture

 Post thoughts to comments.

Slam ball, Run

4 rounds
25 Slam Ball 15/20
400m Run



Post load and time to comments.

Row, Box jumps

We welcome Lily, Steven, Marcelo, and Josh to the herd

Warm up
10 Push ups
10 Sit ups
10 Squats
10 Pull ups
10 Back extensions

Team WOD
15 AMRAP
250m Row (Damper setting at 10)
25 Box jumps 20"/24"

“When I actively choose to create a great day, I think better, feel better, have less stress, take action, get more done, and feel good about myself. So I start my day with the powerful words of Self-Talk that say, ‘I choose to make today an incredible day!”

 

Post number of rounds completed to comments.

Power clean, Ab-mat sit ups

Warm up
800m run

Skill Builder/Mobility
Power clean

5 rounds
15 Power cleans 115#/80#
30 Ab mat sit ups

“I choose to never let stress or worry take my energy from me, or diminish the positive expectations of the day in front of me. I conquer problems with strength, courage, and determination. I deal with them, I overcome them, I grow because of them, and I move on.

Post load and time to comments.

Rest

Our new home

I would like to thank everyone who has been patient with the little gym that could CrossFit Dumbo. Our community has grown in the past few months and looks to continue doing so. I am honored to call each one of you a friend. As you have heard we have secured our new home at 48 Pearl Street. The space is ground level (no more stairs!!!) and we will have a bathroom (no more running down the hall and losing the key!!!) We are looking to start moving equipment over in the coming weeks. The bathroom has to be built, and entire facility floor has to be resurfaced. We are looking to do a soft opening in Mid-April and the Grand Opening on May 1st. We will also adding a new member to our coaching staff Jan, some of you have met Jan and I know he will be a great asset to the herd. There will also be more classes added to the schedule. Now as with any kind of change we must have rules and these rules are gospel so please when the burpees are being handed out don’t say you weren’t warned and didn’t know. I will keep you posted with the progress of our new home be well.  (These rules also apply to staff as well as head coaches.)

 

When possible, be early. Having enough time to switch shoes and/or clothes will be ideal to keeping our classes on time and your time here as productive as possible; also give yourself enough time to change, and do any specialized stretching you may need prior to the start of class. 

Check your ego at the door. Somewhere a high school kid is warming up with your PR.

Negativity will not be tolerated. This is a facility of awesomeness, not high school drama. Keep that shit  far away from here. Poor attitudes and non-supportive attitudes can be grounds for termination of contracts. Work hard.  Don't drag people down with a bad attitude.  Be optimistic, have fun and push yourself and those around you to do better.

Your Mom doesn’t work here, so clean up after your self. Used tape, markers, chalk, band-aids, water bottles and sweaty clothes all have a place, and its not on the gym floor. Please be respectful of gym and the resources we provide you with. Please put back any and all equipment used in warm-ups and/or workouts when the class has ended.

Your DNA and our Facility. Blood, Sweat, Skin, and Spit cannot remain on our equipment upon you finishing your training. If your DNA is on something, make sure to clean and sanitize it.

Bring things to our attention. If you notice that equipment is broken, lights are out, theirs no toilet paper, bring it to our attention so we can do something about it.

Go Heavy. The only way to get stronger is to increase the load overtime. Results are a linear progression. Always strive to go a little heavier and a little faster. Push your limits while staying safe. If you don’t know how much weight to use, ask a coach; don’t cop out and use an ‘easy’ weight.

Scores and Results are Earned.  Cheating is lame. Be honest with everyone else, and be honest with yourself.  You know what full range of motion is, so theirs no excuse for shoddy reps.  If someone calls you out for doing something wrong, listen to them. Constructive criticism can only help in the long run.

Learn how to count. If you lose count, the next number is always 1.  If you know you have trouble keeping count, ask someone to count for you. Grab a small whiteboard and marker, or use sweat-tallies. Take accountability for your work in here. We put a lot of commitment into your fitness and its important that you do as well.

Come to class. Become consistent. Utilize the fact that you have a coach with you in every class. ASK QUESTIONS, OR ASK FOR HELP. When there’s a group talk at the whiteboard, don’t go and set up your equipment.

Don’t Cherry-pick WODs. Picking and choosing workouts based on ‘what you want to do’ will almost guarantee plateauing results. CrossFit is about being well-rounded, not just showing up on days that you can post a good score. Not recording a score is just as worse. Accountability is king, be proud of your day’s efforts.

Taking ownership. Be responsible and respectful and take pride in your gym.  Dont let others get away with things that are bad for them or bad for the gym. Remind people to take their clothes with them and pick up their water bottles. If you see someone doing something that you’re pretty sure will hurt them, tell them to cut it out. We’re all friends here, but sometimes we all need a little kick in the butt. Real friends don’t let friends look stupid.

Courtesy of our friends at CrossFit 312. 

“Today is a perfect day to get organized and in control. I decide what action I need to take to get things done . . . and I do it! When I focus on being organized and taking action, I accomplish more, I feel better, and I take one more step toward my incredible future.”

 Post thoughts to comments.

Front squats, Burpees, Wall ball

Lease signed, Space secured, its on!!!

Warm up
400m row


12 AMRAP
5 Front squats 95/135
10 Burpees
15 Wall ball  14/20

“I always choose my attitude for the next day, the night before. Every night before I go to sleep, I choose the attitude I will have in the morning. And because I choose to have a great attitude, I make every day a better day!”

 Post number of rounds completed to comments.

Run

That's how we roll!

Warm up
500m row
10 Push ups
10 Pull ups
10 Sit ups
10 Overhead squats
10 Back Extensions


Skill Builder/ Mobility
Calf and Hip



Metcon
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minute
Run 200m

"We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live." 

 

Record time of each run to comments.

Workout 12.3

Out Frickin Standing!!!!

Workout 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar


 "We are too busy fixing the train to realize that we are on the wrong track. We are too busy staying alive to figure out how to live."



Post results to comments.