Monday

Weightlifting

Level 1: Press 3×5
Level 2: Split Jerk 5×1 @ 90%

Conditioning

For Time:
50 Unbroken Wallballs (20lb to 10′ / 14lb to 9′)
Then 3 rounds of
20 Burpees
50 Air Squats

* 50 ball slam penalty for breaking wallballs (40lb / 20lb)

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Tuesday

Gymnastics

Kipping Toe to Bar 3xMax

Weightlifting

Level 1: Power Snatch 5×3
Level 2: Squat Snatch 5×1

Conditioning

For Time:
“Isabel” – 30 Power Snatch (135 / 95)
1 Mile Run

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Wednesday

Gymnastics

Pullup Complex: 3 Sets of 5 Strict then Max Kipping

Weightlifting

Level 1 and Level 2: Power Clean and Jerk 5×2

* Drop Reps, not Touch and Go

Conditioning

AMRAP in 14
32 Double Unders
16 KB Swing (1.5 pood / 1 pood)
8 Ring Dips

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Thursday

Weightlifting

Level 1: Back Squat 3×5
Level 2: Wendler Back Squat – Calculate your Wendler Cycle

Conditioning

For Time:
Prowler Full Gasser (180 / 90)
then 5 Rounds of
20 Overhead Plate Lunge (10 each leg @ 45 / 25)
30 Flutter Kicks (4 count)

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Friday

Midline

AMRAP in 5: Turkish Getup (1.5 pood / 1 pood) – slow and steady

Weightlifting

Level 1 and Level 2: Floor Press 3×5

Conditioning

“Secret Service Snatch Test”
AMRAP in 10
KB Snatch (1.5 pood / 1 pood)

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Saturday

Gymnastics

Muscle Ups 2xMax

Weightlifting

Level 1 and Level 2: Overhead Squat – work up to heavy double

Conditioning

“Joshua”
AMRAP in 10
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle Ups

We are excited to announce July 7th as the date for our second annual Brickhouse Garage Games. Last year athletes from BHC competed all day in the spirit of the Reebok CrossFit Games and we finished the day with the top 3 female and male athletes at BHC. Who will it be this year? Competitio Registration and more details to come in the coming months.

Brickhouse Ambassador, Crystal Reeves, is the most organized woman that I know. No matter the task at hand, she can organize, manage, and get stuff done like a champ. I can only assume she gets this skill from being a busy mother of two, a Brickhouse Ambassador, a Brickhouse Flowmaster, involved in Brickhouse CrossFit Kids, L1 Certified CrossFIt Trainer and to top it all off, owner of WOD Addiction. Call me crazy but that is a lot of busy.

As we grow it becomes harder and harder for Jay and I to be the point people for memberships, administrative tasks, and general member services. With our communication spanning several different platforms, we have developed the need for a point person to help us manage incoming communication and member services.

Crystal “Superwoman” Reeves has stepped up to the plate and is the perfect fit to represent our standards of service. She will be interacting with potential members, current members, and past members on all things Brickhouse. Matter of fact, for the past couple of months, she has been working behind the scenes of email, voicemail and other communications as the go-to-gal for BHC.

Today we announce her direct new role (in addition to everything she currently does) as Member Services. She will be fielding emails, voicemail, and incoming messages and responding accordingly to ensure your experience is the best ever.

Should you need assistance with your membership or have questions you can contact us at info@brickhousecrossfit.com and you’ll be taken care of.

Remember, if you have questions or need help with your training/nutrition you should contact your coach directly. Jay and I are just not available enough to field everyone’s training and nutrition emails and more often than not, have to refer to your coach anyway.

We do ask that you not contact Crystal on Facebook or personal email with Brickhouse inquiries. Using info@brickhousecrossfit.com will help expedite your request and keep everything organized so that we can spend our time coaching and inspiring.

We are looking forward to Crystal being in this new role and continuing to share in our vision at Brickhouse.

Monday

Level 1:
Back Squat 3×5

Level 2:
Wendler Back Squat – Calculate your Wendler Cycle

“10 Minute Capacity Test”
AMRAP in 4 – Double Unders
AMRAP in 3 – Pullups
AMRAP in 2 – Back Squat (135 / 95) – Pulled from floor
AMRAP in 1 – Shoulder To Overhead (135 / 95) – Pulled from floor

- rest 60 seconds between each AMRAP
- Score is (DU / 4) + PU + BS + STO

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Tuesday

AMRAP in 5 – Turkish Getup (1.5 pood / 1 pood) – slow and steady

Level 1:
Deadlift 5RM

Level 2:
Snatch Pulls with bands 3×5

21-15-9
KB Swing (1.5 pood, 1 pood)
Burpee with lateral jump over KB (feet must pass over KB)

- rest 2 minutes

12-9-6 of the same movements

- Compare to Tuesday Jan 31

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Wednesday

“Fight Gone Bad”
1 Minute Stations for 3 Rounds:
Wallballs (20lb to 10′ / 14lb to 9′)
Sumo Deadlift High Pull (75 / 55)
Box Jump (20″ / 16″)
Push Press (75 / 55)
Row for Calories

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Thursday

Level 1:
Press 3×5

Level 2:
Press Cluster (1 Push Press / 1 Push Jerk / 1 Slit Jerk) 5×1

“Nancy”
5 RFT
400 Meter Run
15 Overhead Squat (95 / 65)

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Friday

Level 1 and Level 2:
Power Clean 3RM

For Time:
150 Double Unders then
3 RFT
15 Toe To Bar
15 Power Clean @ 65% of 3RM

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Saturday

“Amanda”
9-7-5
Muscle Up
Squat Snatch (135 / 95)

- In order to RX, you must catch each snatch in the squat. A power snatch + overhead squat will not count as RX

We are thrilled to announce the addition of three new coaches to the Brickhouse Team: Megan Flora, Kevin McGarry and Adam Peters. You’ve had the pleasure of experiencing their coaching in our early morning and late evening classes for the past couple of months. We can’t thank you enough for welcoming them with open arms as they earned their Coach title.

At Brickhouse being a coach is much more than receiving your Level 1 CrossFit Certification. We require you to be part of a demanding Ambassador Team, deal with constant feedback on the spot and from video analysis, and coaching development curriculum to meet our world-class coaching requirements. These three individuals have showed up, given everything they have freely and are ready to be our next great coaches.

With the ever expanding coaching team, our commitment to the highest quality games level programming, and an efficiency in class management we have named Adam Dickerson as Head Coach. Adam has given his time and career to us at Brickhouse and while doing so has become an expert in our industry. Adam will be responsible for our coaching team and taking on additional responsibilities for athlete performance.

As we continue to grow we are constantly studying class management, attendance, and athlete performance. We use this data to manage not only our business but to increase the performance of all BHC athletes. In doing so we often see demographic changes in our classes requiring us to shift resources, equipment, and class methodologies to ensure we are providing world-class coaching and serving up the best possible results to each and every athlete.

We are excited to announce some new opportunities for our coaching staff and athletes as follows:

1. Adam Peters will be the lead coach in the 5:30am “WTF” class and the 6:30am “SBD” class. Alicia Bosserman will remain as the Flowmaster at 5:30am waving her wand of efficiency and timely class management. Not to mention her mad skills as a USAW (United States Weightlifting) certified coach. Sean Fagan will remain as Flowmaster in the “Silent But Deadly” 6:30am team.

2. Adam Dickerson will be the lead coach in evening classes serving the 4:30, 5:30, 6:30 and 7:30 teams. Megan Flora will officially be the Assistant Coach in the 5:30pm “Happy Hour” class working on technique with our newest athletes and efficiency in Olympic lifts with everyone. Did you know her USAW certification coach told her she missed her calling as a serious Olympic lifter? You’ll still find Kelsey Schmitt ruling the class with her time management skills and demoing all movements under the sun.

Kevin McGarry will officially be the Assistant Coach in the 6:30pm “The Big 630″ class focusing on efficiency in movement with athletes. Stephanie McGarry will still keep us all focused on running the class and pumping our athletes up to perform their best in each WOD. Kevin and Stephanie both are USAW certified coaches.

3. Jay and I are also officially returning to our coaching wizardry for the 9am “HV” class and the 12:15 “Nooners” class. Monday – Wednesday of this week you’ll still be seeing Adam D working his magic in these classes. Jay and I will officially take the classes starting this Thursday. We are excited to return to a day schedule and have the opportunity to develop some amazing athletes.

4. Megan and Kevin will also be seen in various class times substituting for the lead coach during absences. It will be a pleasure to get to train with them and we are looking forward to the value they will add across the board.

5. The only class not effected by the changes is the 4:30 “LFG” class. The combo of Adam D and Crystal will continue to rule this one.

All of these exciting additions begin this Monday, May 7th.

Thank you so much for being athletes at Brickhouse and trusting our coaching staff with your training. We are here to be world-class and nothing less. Thanks for being part of it all!

Now let’s CrossFit!

If you haven’t already, be sure to read about the new coaching additions!

Monday

For Time:

3 Rounds of
7 Deadlift (345 / 225)
7 Burpee Pullups

then

30 Burpee Box Jumps (24″ / 20″)

- Rest 2 Minutes then

200 Meter Farmer’s Walk (2 pood / 1.5 pood)

* Attempt to RX the Deadlift ONLY if the RX weight is less than or equal to 80% of your 1RM or 90% of your last 5RM. Otherwise use 80% of your 1RM or 90% of your last 5RM.

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Tuesday

Level 1:
Power Clean 5×3

Level 2:
3 Position Squat Clean 5×1

“Elizabeth”
21-15-9
Squat Clean (135 / 95)
Ring Dip

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Wednesday

For Time:

5 Rope Climbs then

5 rounds of
300 meter run
20 Unbroken KB Swing (1.5 pood / 1 pood)
10 Box Jumps (30″ / 24″) – step down

* 10 burpee penalty per round for breaking KB Swings
* compare to Friday March 23

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Thursday

Level 1:
Back Squat 3×5

Level 2:
Wendler Back Squat – Calculate your Wendler Cycle

“Karen”
For Time:
150 Wallballs (20lb to 10′ / 14lb to 9′)

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Friday

Level 1 and Level 2:

Power Snatch 5×3

“Rich” (CFGO 11.1)
AMRAP in 10
30 Double Unders
15 Power Snatch (75 / 55)

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Saturday

“DT”
5 RFT
12 Deadlifts (155 / 105)
9 Hang Power Clean (155 / 105)
6 Push Jerks (155 / 105)

Monday

Level 1:
Back Squat 3×5

Level 2:
Wendler Back Squat – Calculate your Wendler Cycle

AMRAP in 7
Burpee with Jump to touch Pullup bar (both hands)

AMRAP in 7
Turkish Getup (1.5 pood / 1 pood) – slow and steady

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Tuesday

Level 1:
Deadlift 5RM

Level 2:
Clean Pulls with band resistance 3×5

1 Minute Stations for 6 rounds:
Russian KB Swing (2 pood / 1.5 pood)
Double Under

- 1 minute rest after round 3
- 10 Burpee penalty for any round with less than 25 KB Swings

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Wednesday

Level 1:
Press 3×5

Level 2:
Push Jerk 5×2

For Time:
Prowler Full Gasser (190 / 95)
50 Push Press (95 / 65)
50 Ring Rows
50 Ring Dips

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Thursday

For Time:
65 Hose Slams
70 KB Swings (1.5 pood / 1 pood)
75 Goblet Squats (1.5 pood / 1 pood)
80 Situps
1 Mile Run

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Friday

“Diane”
21-15-9
Deadlift (225 / 165)
Handstand Pushup

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Saturday

Level 1 and Level 2:
Work up to Heavy Squat Clean single

“Badger”
3 RFT
30 Squat Clean (95 / 65)
30 Pullups
800 Meter Run

This week the fun continues! Next week we’ll be back on the Brickhouse Strength template.

Monday

Level 1 and Level 2:
Front Squat 1RM

3 RFT
20 CTB Pullups
20 Box Jumps (30″ / 24″) – step down
20 KB Snatches (10 each arm @ 2 pood / 1.5 pood)

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Tuesday

Level 1 and Level 2:
Work up to heavy Power Clean and Jerk

For Time:
“Grace” 30 Power Clean and Jerk (135 / 95)
50 Wallballs (20lb to 10′ / 14lb to 9′)
50 Ring Dips

* Try to PR your Grace. Don’t pace it because there’s more work to do.

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Wednesday

“Arnie”

With a single KB (2 pood / 1.5 pood):

21 Turkish Getups right arm (slow and steady)
50 KB Swings
21 Overhead Squats (right arm)
50 KB Swings
21 Overhead Squats (left arm)
50 KB Swings
21 Turkish Getups left arm (slow and steady)

* while this workout is technically scored “For Time”, we don’t do Turkish Getups irresponsibly. They are slow and steady!

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Thursday

Partner AMRAP in 4:
Power Snatch (95 / 65)
- do 5 and then pass to partner

For Time:
Prowler Full Gasser (190 / 95)
“Isabel” – 30 Power Snatch (135 / 95)
150 Double Unders

* Unless you have a sub 3 minute RXd Isabel or the RX weight is under 70% of your 1RM Snatch, don’t attempt to RX Isabel under these conditions.

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Friday

“Nasty Girls”
3 RFT
50 Air Squat
7 Muscle Up
15 Hang Power Clean (135 / 95)

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Saturday

CFGO 12.3
AMRAP in 18
15 Box Jumps (24″ / 20″) – games standard
12 Shoulder to Overhead (115 / 75)
9 Toe to Bar

For the next 2 weeks we are taking a break from the standard Brickhouse Strength program to get some more technical focus on a few weightlifting and gymnastic moves. You may also see a few longer time domain WODs as well. Get ready for some fun!

Monday

10 Minutes Kipping Pullup Skill Work

40 Minutes to Complete:

“Angie”
For Time:
100 Pullups (sub jumping pullups)
100 Pushups
100 Situps
100 Air Squats

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Tuesday

Partner AMRAP in 10:
Hang KB Snatches (1.5 pood / 1 pood)

- do 5 each arm then pass to partner

25 Minutes to Complete:

For Time:
30 Back Squats (225 / 135)
1 Mile Run

AMRAP in 5:
Strict Toe To Bar or Rock Hollows

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Wednesday

10 Minutes Rope Climb Skill Work

40 Minutes to Complete:

3 Sets of:
5 Rope Climbs
20 Burpee Box Jumps (24″ / 20″)
30 KB Swing (2 pood / 1.5 pood) – sub heavy Russian Swings

- go through each set as fast as possible
- rest 5 minutes between sets

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Thursday

10 Minutes Skill work on Ring Dip progressions / Kipping Ring Dips

35 Minutes to Complete:

For Time:
25 Deadlifts (275 / 185)
50 Wallballs (20lb to 10′ / 14lb to 9′)
500 Meter Run
150 Double Unders (sub 450 Singles)
50 Ring Dips

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Friday

15 Minutes to Complete:

Level 1 and Level 2:
Work up to Heavy Squat Clean Single with focus on catching in the bottom

25 Minutes to Complete:

3 RFT
10 Squat Cleans (155 / 105)
20 Box Jumps (24″ / 20″) – step down

AMRAP in 5:
Turkish Getup (1.5 pood / 1 pood)

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Saturday

15 Minutes to Complete:

Level 1 and Level 2:
Work up to Heavy Split Jerk single with focus on pushing under the bar

30 Minutes to Complete:

2 Sets of:
75 Hose Slams
50 Russian KB Swing (2 pood / 1.5 pood)
25 Burpees

- go through each set as fast as possible
- rest 5 minutes between sets

Brickhouse CrossFit Kids Open House is on Saturday, April 14th at 12:30pm. RSVP on our Facebook Event Page.

I am thrilled to tell you that Brickhouse is going to be offering CrossFit Kids starting in May. As a parent of a 8 year old, I truly believe that it is up to us to not only set an example of health for our kids but to get them involved in programs that positively influence their character.

The CrossFit Kids program is instrumental in improving brain function, building strength, increasing bone density and developing a growing child’s vestibular system – which manages equilibrium and balance. By enrolling your kids into this constantly varied program, there is no question they will receive the physical benefits it provides. What you may not expect is the positive influence that the program will have on the character of your CrossFit Kid.

CrossFit Kids will help build your child’s self esteem. In this community kids view and define themselves not by how they look, but by what they can do. Self confidence is boosted when your kids set short term and long term goals and through hard work and perseverance, achieve successes. Just recently Kevin came home and said “mom, I’m the only one that can’t climb the rope at school.” You know what I did next. And the outcome of the small effort to teach him brought about a change in him that I don’t see when he’s worried about his hair or how he looks to the girls in his class.

CrossFit Kids provides an opportunity for your child to experience both individual accomplishments and team victories. As a community of like minded individuals, your kids will learn to not only strive for their own personal successes, but also support the efforts and celebrate the achievements of their friends. We program relay races, group workouts, and team games in an effort to foster that collaborative spirit.

The nature of CrossFit Kids promotes self-discipline. Your children will learn to focus and control their bodies. As they gain an understanding of the complex and demanding CrossFit movements, your kids will be challenged to strive for precise mechanics. Through their efforts they will begin to realize the value of hard work.

There has rarely been a time when these character traits were more evident than during last year’s CrossFit Games. Cyndi Rodi of CrossFit Kids HQ wrote an article entitled, “CrossFit Kids, Forging Future Achievers”  in which she highlighted outstanding competitors Josh, Connor, Kallista, Mariah, and David. Not solely on their performances but on their character and poise throughout competition. We all strive to see our kids rise to that same level of confidence, determination and strength.

The growth of a child in any area takes time to develop. It requires patience on the part of parents; however, you can trust that in our CrossFit Kids program your little ones will grow stronger and healthier physically, mentally and emotionally. But most importantly, they will have BIG FUN!

We hope that you’ll join us this Saturday at 12:30pm for an Open House. Your kids will have the opportunity to participate in a workout and you’ll get to have big fun watching them and learning more about how our program will proceed.

I hope that you’ll join us. This is an important program to Brickhouse and “Forging Future Achievers” is on our radar. I’d love to see your kids, your neighbors kids, and your friends kids all benefit.