Workouts for Week of April 23

Blaze Carmical WOD

Workouts for Week of April 23 Sunday 1.1.5.1 NOVICE INTERMEDIATE ADVANCED BN 5X5 8 X 100m jog/run on the :75 INT Rain Plan: AirDyne 8X20:40 10 RFT: 7 Ring Rows 7 Burpees BN 15@55, 60% 8 X 100m run on the :75 INT Rain Plan: AD 8X20:40 10 RFT: 10 Ring Rows 9 Burpees 2X15 DB Curls Rope OH Cable Triceps …

Workouts for Week of April 16

Blaze Carmical WOD

Workouts for Week of April 16   Sunday 1.1.4.1   NOVICE INTERMEDIATE ADVANCED 3X 8 GM 8 Bar Squat 8 Bar PressBKSQ 5X55 RFT: 4 Wall Walks 19 KBS (35/20#) PCN+PJ Skill Work up to 85% 3X  8 GM  8 Bar Squat  8 Bar Press BKSQ 8@55, 60, 65, 8+@70% 5 RFT: 14 Scaled HSPU 19 KBS (45/25#) PCN+PJ Skill Work …

Workouts for Week of April 9

Blaze Carmical WOD

Sunday – 1.1.3.1   NOVICE INTERMEDIATE ADVANCED Burgener Skill Transfer Drills In between each – hand for time on pull up bar SN 6X3 5 RFT: 16 Burpees 13 Dips Burgener Skill Transfer Drills In between each – Dead Hang Pull Ups SN 2X2@70, 75, 3X1@80% 5 RFT: 16 Burpees 13 Dips OR CNJK Ladder, NFT: 12@50% 10@60% 8@70% 5@80% …

Workouts for Week of April 2

Blaze Carmical WOD

SUNDAY 1.1.2.1   BEGINNER <6 months INTERMEDIATE ADVANCED >2 years Single Under Skill Work – 12 min PR 5X5 A+B Partner Workout, 3 RFT: A) Row 500m B) 15 STO + 20 Ab Mat Sit Ups Accumulate up to 180 DU – 12 min cutoff PR 12@50, 55,  12+@60% A+B Partner Workout, 3 RFT:A) Row 750mB) 15 STO @50% + …

Workouts for the Week of March 26

Douglas Esposito WOD

Novice, Intermediate, or Advanced – What Level Athlete Are You? How often do you PR? By definition Novice athletes can PR every time they repeat a workout – even if its just the next week.  If you are seeing weekly or semi-weekly gains in performance you are a Novice.  Similarly, Intermediate Athletes usually have to work for more than a month …

Workouts Week of March 19

Douglas Esposito WOD

Sunday – March 19 3 POS CN + JK – 15 min 5 RFT (25 min cutoff): 11 Archer Rows 12 DB Thrusters (45/30#) 45 DU Rest 3X12 Standing Unilateral Leg Curls Reverse Hyper Extension Monday – March 20 HSPU Skill Work BKSQ 5X5 A+B Partner Workout, 5 RFT: 17 KBS (70/55#) 10 TTB 3X12 Side Cable Lowers (neutral grip) Front …

Workouts for the Week of March 12

Douglas Esposito WOD

Sunday – March 12 BN 5X5 1k Row for time 5 RFT: 16 KBS (70/55#) 14 TTB 3X15 Lying DB Pull Downs Banded Face pulls Monday – March 13 SN Max – 20 min Can use split snatch. CNJK Max – 20 min 3X15 Standing Unilateral Leg Curls Reverse Hyper Extension Tuesday – March 14 PR 5X5 Good warm up, then: …

3.14.17 Weather Update

Jenny Brannon WOD

Due to the weather, we will be closed until 4pm on Tuesday March 14, 2017. We will make the call about evening classes as the storm progresses. Be safe!

2017 Open Team Captains – Vince Holland

Blaze Carmical WOD

One of the teams for the Open this year is a cleaning crew, and they are Vince Holland’s. Vince is a hard-worker both in and out of the gym, focused athlete, and long-time member of our team. Vince started at Vanguard Gym around eight years ago in the Brazilian Jiu-Jitsu, Thai Boxing, and MMA programs. He first tried CrossFit around …