Monthly Archives

November 2016

WOD for Thursday, 12/01/16

By | Skill, Stability, Strength Programming, WOD | No Comments

We begin class with some inverted gymnastic drills working up to handstand holds and Shoulder Taps for time. At the heart of handstands, handstand walks, and handstand push-ups is the stability required throughout the body which can be developed in the handstand hold. If you can safely hold a Handstand easily you will progress to Shoulder Taps which can help you advance to handstand walking.


Strength/Skill:

Handstand Holds / Shoulder Taps – 5x30secs

Metcon:

AMRAP 15
20 Push-Press 95/65#
20 Step-ups 24/20” *bodyweight
20 Burpees

WOD for Wednesday, 11/30/16

By | Strength Programming, WOD | 4 Comments

After developing strength in our front squat we will train its ability to carry unbalanced loads. When we carry weight on only one side of the body in creates a unique challenge for stabilizers. Muscles like obliques and transverse abdominals must stabilize the load so primary movers like the glutes and quadricep can apply force.


Strength:

Front squat – Week 5:
5RM

Metcon:

3 Single Arm KB Squat (*KB in front rack) 1.5/1pd (Right Arm)
3 Single Arm KB Squat (Left Arm)
3 Sit-ups
6
6
6
9
9
9…

Fresh Face on the Hill: Melissa Ascione

By | Announcements, Community, Success Stories | No Comments

If you’ve been attending our evening classes, you’ve already had the pleasure of sweating alongside Melissa.  Melissa walks into COTH each day with a big smile on her face.  More impressively, she leaves with a big smile on her face too – regardless of how hairy the WOD is.  

We are stoked Melissa has joined our community.  Keep reading to learn more about our new athlete!

Where do you work/go to school?

I work at Baptist hospital, which is up the hill from COTH. It’s an orthopedic hospital, so all those injuries please come see me.

What brought you to COTH?

Since I work close by it made sense and I’ve always enjoyed lifting. I’ve wanted to try CrossFit for awhile now, so I got rid of my fears and joined.

What is your favorite CrossFit movement and why?

All types of Olympic lifting.  I wouldn’t say it’s my favorite, but I want to be better at it.  

Any other fun fact you want to share?

People that know me say I talk about food way too much!

Be sure to give Melissa a “Hi” and a high-five when you see her around!

WOD for Tuesday, 11/29/16

By | Strength Programming, WOD | One Comment

This is the last week before we test our Power Clean 1RM. We prepare for that by deloading our body just a bit to reserve some strength for next week. You should also use this chance to sharpen your technique and improve your speed and positions.


Strength:

Power cleans – Week 5: 3@50%, 3@60%, 3@70%, 4×3@80% of (# from Week 1)

MetCon: (cap 8)

For time:
750m Row
15 Power Cleans 155/115#
30 Toes to Bar

WOD for Monday, 11/28/16

By | Strength Programming, WOD | No Comments

Today we are honoring Michele Clark as she prepares to defend her dissertation after 5.5 years, with “The Defense”. Here is a long workout with some of here favorite movements


Strength Circuit:

10 (each) Bowler’s Squat
10 DB Floor Press

MetCon:

“The Defense”
AMRAP 20
55 Box Overs 24/20″
55 MB Slams 20/14#
55 Stepback Lunges

Cyber Monday Specials!

By | Promotions | No Comments

Missed out on our Black Friday deals? No need to worry, take advantage of the same deal on Monday, November 28th. This promotion is for one day only so be sure to take advantage of these prices!

You’ll save 20% off upon checking out using the coupon code below:

CYBERMONDAY2016

Here are links to the products that will be on sale:

Paid in Full – 6 Months
https://coth.frontdeskhq.com/prepaid_products/88224

Paid in Full – 3 Months
https://coth.frontdeskhq.com/prepaid_products/184030

Foundations Courses (3, 1-hour classes)
https://coth.frontdeskhq.com/pack_products/95563

10 Class Pack (10 classes over 2 months)
https://coth.frontdeskhq.com/pack_products/88222

Private Coaching (30 min)
https://coth.frontdeskhq.com/appointments/33079
* Billed after session. Please bring receipt with date of purchase to qualify for 20% off.

Private Coaching (60 min)
https://coth.frontdeskhq.com/appointments/30067
* Billed after session. Please bring receipt with date of purchase to qualify for 20% off.

Mens/Womans T-shirts
* All shirts will need to be purchased at the gym. To reserve a shirt/size, please send along an email to info@crossfitonthehill.com with the subject line “Black Friday T-Shirt sale”. Emails received will qualify for the 20% off when picking up the shirt at the gym.

Also, new members qualify for 20% off a one month trial pass, valued at $99 dollars. The trial pass covers 3 classes a week for one month. Great way to get your feet through the door and train off the holiday/winter season!

Purchases for the One Month Trial pan can be made here: https://coth.frontdeskhq.com/pack_products/357989

Black Friday Deals!

By | Promotions | No Comments

Once you’ve all fully digested your turkey and wake from that deep tryptophanian nap, visit our site to save big on our paid in full membership options, passes and shirts!

You’ll save 20% off upon checking out using the coupon code below:

BLACKFRIDAY2016

Here are links to the products that will be on sale:

Paid in Full – 6 Months
https://coth.frontdeskhq.com/prepaid_products/88224

Paid in Full – 3 Months
https://coth.frontdeskhq.com/prepaid_products/184030

Foundations Courses (3, 1-hour classes)
https://coth.frontdeskhq.com/pack_products/95563

10 Class Pack (10 classes over 2 months)
https://coth.frontdeskhq.com/pack_products/88222

Private Coaching (30 min)
https://coth.frontdeskhq.com/appointments/33079
* Billed after session. Please bring receipt with date of purchase to qualify for 20% off.

Private Coaching (60 min)
https://coth.frontdeskhq.com/appointments/30067
* Billed after session. Please bring receipt with date of purchase to qualify for 20% off.

Mens/Womans T-shirts
* All shirts will need to be purchased at the gym. To reserve a shirt/size, please send along an email to info@crossfitonthehill.com with the subject line “Black Friday T-Shirt sale”. Emails received will qualify for the 20% off when picking up the shirt at the gym.

WOD for Wednesday, 11/23/16

By | Mobility, Stability, WOD | No Comments

Before you head home for Thanksgiving you must “Earn the Bird”!!! You’ll be earning it with one of the most notorious Open workouts of all time, “14.5”. It is a relentless amount of two full body exercises. It is also your Head Coach’s least favorite workout of all time. It’s become a tradition to do before Thanksgiving. Have fun!


Warm-up:

4 Minute Bear Crawl Challenge

MetCon: (Cap 20)

“14.5″
For time:
21-18-15-12-9-6-3 of
Thrusters 95/65#
Bar facing Burpees
*Compare to last year

WOD for Tuesday, 11/22/16

By | Strength Programming, WOD | No Comments

After working on some weaknesses during our Strength Circuit we will use an adaptation of Open Workout “16.1”. Instead of Overhead Lunges with a Barbell we will use Plates and replace the burpees with Plate Floor to Overhead.


Strength Circuit: (15 mins)

3 Rounds:
10 (each) Single Leg RDL
10 Ring Rows
5 Dragon Flag Regressions

MetCon:

“16.nah”
AMRAP 16
8 OH Plate Walking Lunges 45/35# (towards Rig)
8 Chest to Bar
8 OH Plate Walking Lunges (away from Rig)
8 Plate Floor to Overhead

WOD for Monday, 11/21/16

By | Strength Programming, WOD | No Comments

Today we honor our Queen of the Hill, LC! We created a workout with two of LC’s favorite movements. She wanted heavy and she wanted Wall Balls so we gave you heavy Power Cleans and an infinite amount of Wall Balls!


Strength:

Power Clean
Week 4: 3@50%, 3@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90% of (# from Week 1)

MetCon:

“LC”
AMRAP 12
3 Power Cleans 205/125# (should not be attempted if higher than 85% of 1RM)
10 Wall Balls 20/14# (+2 each round)