CrossFit On The River

Friday= Halloween Costume Party!

*Day 30 of the Burpee Challenge!*

*Today everyone is Invited to attend and bring friends to the 1st annual CrossFit On The River Halloween Costume Party!
*All day workouts will be Free for CrossFit Evolutions if you wear your costume to the workout! Join us at 7pm for our last workout, then beginning at 8pm we will have our Halloween Party!
*If you wear your costume to the workout and Party you get in for free! otherwise the cost is 5$.

*WOD= 50-40-30-20-10 of: Sprints, Ring body rows.

Part of the Group from the Halloween party! click on photo to go to photostream!

Happy Birthday to TONY!

Post costume worn and WOD time to comments!

Thursday

*Day 29 of the Burpee Challenge!*

*Skill= Rowing.

*WOD= 3 Rounds of: 500 meter Row. 50 situps. 50 jump ropes.

*Results= Barb 15:15. Stephanie 16:19. Eric 14:30. Ben 14:11. Adam 14:05. Spiderman 14:16. Pyro 15:00. Mayor 15:07. J-Lo 17:17. Animal 19:22.

 
Jenna working on her Row Stroke at the CF level 1 Cert

Learn the Row stroke

"It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts." — Robert H. Schuller

Post Time to Comments!

Wednesday... Shoveling?

*Day 28 of the Burpee Challenge!*

*Skill= Virtual Shoveling. Pullups.

*WOD= 21 Virtual Shoveling. 21 pullups. 6 walking lunges.
18 Virtual Shoveling. 18 pullups. 12 walking lunges.
15 Virtual Shoveling. 15 Pullups. 18 walking lunges.
12 Virtual Shoveling. 12 pullups. 24 walking lunges.
9 Virtual Shoveling. 9 Pullups. 30 walking lunges. 

                            Hi Ho, Hi Ho, Its off to work the CrossFit Group goes.. :)

Learn Virtual Shoveling

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it." -Plato

Post weights used for Virtual Shoveling and Times to Comments!

Tuesday Strength

*Day 27 of the Burpee Challege!*

*Skill= Today's WOD movements.

*WOD= Strength Day:
Shoulder Press 1-1-1-1-1. Push Press 3-3-3-3-3. Push Jerk 3-3-3-3-3.

View last Press Day results

Congrats to all those who set PR's today! Also, Deon had 0 pullups on day 1 of CrossFit; 6 weeks later he's at 15!

Learn the Press.

"We find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve." -Maxwell Maltz

Post completed weight used for each set to Comments!

What we do at CrossFit On The River

CrossFit:
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

Visit our About CrossFit page to learn more!


Kids Evolutions:
 We are a functional fitness program for kids; elements of fitness are present in daily life such as our nature to squat and pick up, play sport, and work. Our role is to prepare and educate kids for the rigors of daily life by recognizing 10 general skills (Cardiovascular/respiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination) in a playful and interactive, yet, challenging environment.

Visit our Kids Evolutions Page to learn more!


Group Fitness:

Maribeth Chapa leads the Group Fitness classes which are held in the CrossFit On The River Facility. The classes offered are; Cardio Combat, Raise the Bar, Step it UP & Cardio Mania (a mix of all 3 classes!)

These classes are empowering cardio workout's where you are totally unleashed! You can work your way to becoming stronger, leaner and get you ready for the next level of Evolution!

Visit our Group Fitness Page to learn more!

*Our Facility is only open during Scheduled training times*

Monday 5's

*Day 26 of the Burpee Challenge!*

*Skill= Front Squat. Knees to Elbows

*WOD= 5 Rounds of:
5 Burpees. 5 Front squats. 5 knees to elbows. 5 box jumps. 5 wallballs.

"If you want to be happy, set a goal that commands your thoughts, liberates your energy, and inspires your hopes." -Andrew Carnegie

Post weights used for each movement and Time to Comments

Saturday

*Day 24 of the Burpee Challenge!*

*Skill= Anything you need to work on.

*WOD= 5 Rounds of: 1 run(apprx.400meters). 10 pullups. 10 KB hangclean and press (per arm).



Blur (Laura), with the look of determination

"The only disability in life is a bad attitude."  -Scott Hamilton

Post KB weights used and WOD time to Comments!

Friday!

*We are winding down to the end of the work week, but we still gotta do our Burpee Challenge! Day 23*

*Skill= 

*WOD= As Many Rounds As possible in 12 min:
3 pullups. 6 ring pushups. 9 squats. 12 jumping jacks.

 

 

"The way to gain a good reputation, is to endeavor to be what you desire to appear." Socrates

Post Times to Comments!

Thursday

*Day 22 of the Burpee Challenge!*

*Skill= Deadlift &
Whatever else you want to work on.

*WOD= 5 Rounds of: 5 Deadlifts. 10 Burpees!

/>
Great Paleo Eating info

Learn the Deadlift

                              

"Don't bunt. Aim out of the ballpark."-David Ogilvy

Post weights used and times to Comments!

AMRAP hump day

*Day 21, Burpee Challenge!*

*Skill/ Agility Training 

*WOD= As Many Rounds As Possible In 20 min of:
15 kettlebell swings. 20 walking lunges. 25 situps. 50 jump ropes.

 
Pyro showing us what it feels like :)

Learn the Kettlebell swing

"The future depends on what we do in the present." -Mahatma Gandhi

Post KB weight used and Rounds completed to comments!

Tuesday Tabatas

*Day 20 of the Burpee Challenge! *

*Skill= Rope Climb and the Clean.

*WOD= Tabata.
Squats. Pushups. Situps. Pullups.
View This Post for your past Tabata Score

What is Tabata?

"Excellence is not a skill. It is an attitude." — Ralph Marston

Post Scores to Comments!

Monday

*Day 19 of the Burpee Challenge!*

*Agility/ Skill training

*WOD= 21-15-9 Repetitions of:

Sumo Deadlift Highpull. Boxjumps. Wallball

The Group working on Wallball

Learn the Sumo Deadlift Highpull

"Alone we can do so little; together we can do so much." -Helen Keller

Post Times and weights used to Comments!

Saturday

*Day 17 of the Burpee Challenge!*

*WOD=  Team Challenge

team of 5 women: 250 push presses
team of 3 men: 150 push presses

The bar cannot touch the ground.  This took team work and communication!


 
Jenna at her CF cert in Indianapolis!
 

"They can because they think they can." -Virgil


Post Times and weights used to Comments!

Friday Fun

*Day 16 Burpee Challenge!*

*WOD= 5 for 10.
Sprint 20 meters. 5 box jumps. 5 KB swings. 5 pushups. 5 ring pullups.
10 Rounds for time!

Scott working on his box jumps

"He who hesitates is lost." -Proverb
 

Post Times to Comments!

AMRAP Thursday

*Day 15 of the Burpee Challenge!* 

*Skill: Handstands, Ring Holds

*WOD=  As Many Rounds As Possible in 15 min: 5 Knees to Elbows, 5 Wallballs, 5 pushups.

Adam had 18 rounds for the day. LadyD & Deon had 15 Rounds!!

 

Learn Knees to Elbows

Learn WallBall


"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." -Aristotle

Post Rounds completed and wallball weight to Comments!

FRAN :)

*Day 14 of the Burpee Challenge!*

*WOD=  Fran. 21-15-9 of Thrusters & Pullups.
Scale as necessary. Refer to this post for your previous Fran time! 

 
Learn FRAN

"Goals are the fuel in the furnace of achievement" -Brian Tracy

 
Post Times & Weights used to Comments!

Tuesday Back Squats

*Day 13 of the Burpee Challenge! Do your Burpees!*

Strength Day

*WOD= Back Squat: 3-3-3-3-3.
5 Rounds, each at 3 repetitions. Increment weight each round and try for a Personal Record!

The 'Mayor' had the biggest women's backsquat for the day with 130lbs!

Learn the Back Squat 

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." — Dr. Seuss

Post Weights Used for Each Set to Comments!

Elizabeth

*Day 12 of the Burpee Challenge! Make up any Burpee's you have missed!*

*WOD= Elizabeth: 21-15-9 Repetitions of Clean's/ Ring Dip's
           *MOD= 21-15-9 of Power Cleans/ Box Dips

*Results= coming soon!

Jenna doing a Handstand in Avebury, UK.


Learn Elizabeth

Post Times & Weights Used to Comments!

Otis rears his mean side!

Saturday morning madness with Otis!
*Day 10 of Burpee Challenge, and dont forget Sunday's Burpees day 11!*

*WOD= 8 stations for skill test
deadlift
hang clean
push press
jumping jacks
squats
kb swing
situps
pushups

1st round, each station for 60 seconds each
2nd round, each station for 45 secs. each
3rd round, each station for 30 secs. each

*Members: Eillen, J-Lo (Jaclyn), Gambit (Scott), Chuck Norris (Spencer)

Post thoughts to Comments

Its FRIDAY!

*Day 9 of the Burpee Challenge! 

Also note that we will be hosting our 1st Annual CrossFit On The River Halloween Costume Party on Friday October 30th! Mark your calendars! *details coming soon* 

*WOD= Grace: 30 Clean & Jerks for time.

*Results= Deon 2:35, 65lbs. Cesar 5:14, 65lbs. Scott 3:03, 65lbs. Stephanie 4:33, 50lbs. Pyro 4:32, 50lbs. Debbie 5:30, 50lbs. Donna 3:45, 45lbs. Keli 3:35, 30lbs. Bethany 5:02, 50lbs. Katrina 3:46, 30lbs.

Learn Grace 

Post Thoughts to Comments!

Thursday Thrusters

We brought out the sandbags today for some running, mixed in some thrusters and of course..Burpees!

*Day 8 of the Burpee Challenge!

*WOD=  4 Rounds: 250meter sandbag run. 12 Thrusters. 9 Burpees!

*Results= Deon 12:07. Adam 11:34. April 14:50. Pyro 17:07. Kate 17:17. Eileen 18:25. Spencer 19:07. Debbie 19:08. J-lo 24:11. Donna 27:17.

 

Learn the Thruster

Post Thoughts to Comments!

Deadlift!

Today was strength Day. Our members Pulled like crazy and had a fun time with the deadlift!

-Day 7 of the Burpee Challenge!

 

*WOD= Deadlift. 3-3-3-3-3-3-3. Do 3 repetitions each round for 7 rounds. Incrementing weight each round.

*Results= Biggest weight: Pyro 120lbs. Spencer 150lbs. Keli 125lbs. Kate 105lbs. Katrina 110lbs. Kenny 215lbs. Adam 330lbs. Jenna 120lbs.

Our biggest Womens weight of the day was Keli W. with her pull of 125 pounds! This was also Keli's first time deadlifting! Good job Keli! Our next highest weight was Pyro & Jenna with 120!

Our biggest Mens weight of the day was Adam with 330! Adam doesnt really count though since hes a CFOTR team member, but this was Adams first time working on bigger weight. Our next highest weight was Kenny H. with 215! Good job guys.

Post Thoughts to COMMENTS!

Pullup, Pushup Tuesday

Today marks day 6 of the burpee challenge! Get them done! Burpee Challenge info

*WOD=

AMRAP in 20min or 10 rounds, which ever comes first, of: 10 pullups/ 10 pushups.

*Results= Deon 10rounds,12:26. Keli 10rounds,13:24. Adam 16rounds,20:00. Debbie 10rounds,14:32. Pyro 10rounds,17:36. Jaclyn 8rounds,20:00. Cesar 10rounds,19:30. Katrina 9.5rounds,20:00. Kenny 8.5rounds,20:00. Kate 5rounds,20:00. Donna 7rounds,20:00.

This was upper body hell today. Lots of improvement on the pullups! Keep up the good work all!

This photo is from CrossFit BreakAway. Thought it was fitting due to the current Burpee Challenge we are doing!

Post Thoughts to Comments!

A case of the Mondays

Day 5 of the burpee challenge! Refer to Burpee Challenge Post for information.

Avoid a case of the Monday's and come in for a great workout!

*WOD= Seven: 7 rounds of the following. 7 pullups, 7 boxjumps, 7 hang cleans, 7 wallball, 7 pushups, 7 situps, 7 kb swings. for time.

*Results= Pyro 24:40. Spencer 28:28. Deon 19:35. Keli 20:53. Stephanie 22:39. Scott 19:57. Adam 18:00. Tabatha 13:27mod. Jennifer 14:58mod. Taylor 13:18mod. J-Lo 22:45. Rob 18:28mod. Donna 23:08. Cesar 16:50mod.

 

Post Thoughts to Comments!

Sunday Rest day.. kind of

Today is day 4 of the Burpee Challenge. If you have not started yet you will need to 'Buy In' and do 10 burpees today, otherwise do your 4!

Refer to October 1st post for instructions

 

 

Learn the Deadlift 

Post Thoughts to Comments!

300!

*Today is day 3 of the 100 day Burpee Challenge! If you have not started the challenge yet, make sure to 'Buy In' and do 6 total burpees today to make up. Otherwise make sure to get your 3 in!*

*Warmup/ Skill training

*WOD= 300: 25 pullups, 50 deadlifts, 50 pushups, 50 box jumps, 50 floor wipers, 50 kb clean & presses(25 per arm), 25 pullups.

 
Learn about the 300 challenge: CrossFit Central

Post Thoughts to COMMENTS!

TGIF

*Warmup run/ Daily 7's/ Stretch/ Skill work on MedBall clean

*WOD= 4 Rounds: 50 meter sprint, 10 medball cleans, 12 pushups, 15 tireflips

*Results= Spencer 16:09. Scott 11:05. Adam 12:57. Deon 10:23. Keli 12:27. April 13:49. Debbie 12:08. Kate 16:14.

Learn the Medicine Ball Clean 

*NOTE= Today marks DAY 2 of the Burpee Challenge. Refer to yesterdays post for instructions.*

Post Thoughts to COMMENTS!

Day 1 of Burpee Challenge!

THE BURPEE CHALLENGE!
Beginning today, Thursday, October 1st, we are going to start doing one burpee the 1st day, 2 the second, 3 the third.. until we get to 100 burpees on the 100th day!

The Rules:
1. Use Burgener's burpee standards for form (examples below)
2. You can complete each day's burpees all at once, or broken up and done at different times throughout the day
3. If for some reason you miss a day, you have to make up all the missed burpees the following day
4. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day
5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to
6. Have fun doing burpees and getting stronger doing it!

The following form standards and photos are courtesy of CrossFit Santa Cruz:

Step 1: Start with hands on the ground in front of your feet. Keep your back straight.

Step 2: Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank.

Step 3: Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge.

Step 4: Push up into the top of the push-up position again.

Step 5: Jump your feet up to your hands into your starting position.

Step 6: Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.

Todays WOD= *Skill: squat/front squat. shoulder press/push press. Deadlift/Sumodeadlift highpull.

*WOD= 3 Rounds: 12 Front Squats/12 pushpress/ 12 sumo-deadlift highpull.

Results= Eileen 9:05. Lana 8:47. Cesar 7:11. Donna 9:25. Rob 12:20. Debbie 8:20. Jaclyn 6:17. Katrina 8:05. Kenny 12:16. Matt 11:35. Kate 9:15.