Week of 5.6.24

Hi Friends!

We’re in Week 7 of our Summer is Coming Strength Cycle!

This week the goal is building to a heavy set of 2 on all of our major lifts at or above 90%.

If the 2 reps at 90% feel good and you have time remaining, I encourage athletes to go for a heavy single or two.

We just have two more weeks left in this cycle.

So if the grease is hot, cook!

A few folks have already hit PRs over the last two weeks after completing the percentage based work.

Shoutout to Kristel for joining the 200 lb club on her deadlift Friday!

Welcome, New Athletes!

If this if your first time doing CrossFit, we encourage you to take the New Member Jump Start as your first session to learn and practice movements in a small group setting before diving into class.

Jump Start is offered Monday 7:30pm, Wednesday 5pm, and Saturday 11am every week!

Once you’re in CrossFit class, follow along with the warmup with pvc or light weights.

When the Strength section begins, your Coach will help you get started by re-demonstrating the movement and checking your form.

Do 5 sets of 5 reps on all the major lifts at light to moderate weight to build competence and competence in the movements before going heavier.

Let’s have another strong week!

Let’s get after it!

Coach André

Week of 4.29.24

We’re in Week 6 of our Summer is Coming Strength Cycle! This week we’ll be doing 4 sets of 4 on all of our major lifts with advanced athletes aiming to hit 85% of their 1RM for their top set. You’ll also have time to build up to a heavy single or two after the working sets.

Newer athletes focus on technique and building confidence with movements before adding significant load.

We’re 4 weeks away from Memorial Day so let’s commit to at least 3 workouts every week to reach our body composition goals for the summer!

Let’s get after it!

Week of 4.22.24

We’re in Week 5 of our Summer is Coming Strength Cycle! This week we’ll be doing 4 sets of 6 on all of our major lifts with advanced athletes aiming to hit 80% of their 1RM for their top set. You’ll also have time to build up to a heavy single or two after the working sets.

We’re 5 weeks away from Memorial Day so let’s commit to at least 3 workouts every week to reach our body composition goals for the summer!

Let’s get after it!

Week of 4.15.24

We’re in Week 4 of our Summer is Coming strength cycle and just 6 weeks until Memorial Day! Let’s get after it!

Week of 4.8.24

Hi friends! We’re entering Week 3 of our Summer is Coming Strength & Conditioning Cycle!

This is our final week of 3 sets of 10 reps for all of our major Lifts. Athletes have been in the program will be building up to 70% for the top set.

New athletes continue to practice technique and build confidence with light to moderate weight.

In week 4 we will do sets of 8 repetitions.

Week of 4.1.24

Welcome to Week 2 of our Summer is Coming Strength Cycle! This week we will continue with 3 sets of 10 reps for all of our major lifts so athletes can continue building competence and confidence in the movements at moderate volume and load!

Our Saturday Skills of the Month will be the Hang Snatch and Hang Clean & Jerk.

Week of 3.25.24

9 Weeks until Memorial Day!

This week has similar movements to last week but different volume and percentages.

We’ll be doing high volume sets of 10 everything for the first few weeks of this cycle to help athletes improve technique and confidence with the movements before we start going heavy and decreasing reps.

We’ll test most movement for 1RM the week before Memorial Day and Murph!

Week of 3.18.24

We survived the CrossFit Open!

Shoutout to every one of you who came out over the last 3 weekends and pushed yourselves to new limits!

In our next Training Cycle we’re blending strength, CrossFit, Functional Bodybuilding, and conditioning to prepare for Murph which we will do as a community Memorial Day weekend!

Thanks to Tommi for taking pics! Here’s a link to his dropbox

https://www.dropbox.com/scl/fo/din5t4pprly37x8mkiznz/h?rlkey=dv7g3jj37r6es4ju1ux5pqkli&dl=0

Week of 3.11.24

Welcome to the final week of the 2024 CrossFit Open!

Over the weekend athletes raced a 20 minute clock to complete as many rounds as possible of:

300m Row

10 Deadlifts

50 Double Unders

So this is our final week playing “defense” from whatever movements might show up in the Open workout!

Our next Strength Cycle will officially begin Monday March 25 and will lead us into Memorial Day Weekend when we do Murph as a community!

Week of 3.4.24

Congrats to all who layed the smack down on 90 dumbbell snatches and 90 burpees during CrossFit Open Workout 24.1 this weekend!

This Week we’re continuing our strength, skill, and conditioning work from last week in preparation for movements we are likely to see in the remaining CrossFit Open workouts.

Remember we’ll be doing CrossFit Open Workouts 24.2 and 24.3 this and next Saturday at 9am as a community!

Week of 2.26.24

Congrats on finishing our New Year Strength Cycle! PRs were bountiful during test week!

Now we are shifting gears into CrossFit Open season. For the next 3 weeks we’ll focus on increased conditioning, work Capacity, and movements we’re likely to see in the Open workouts each weekend.

Remember we’ll be doing the Open workouts as a community on Saturdays starting 9am on March 2nd, 9th, and 16th!

Week of 2.19.24

Final week of our New Year Strength Cycle! Time to test our 1RMs!

Week of 2.12.24

We are entering Week 6 of our New Year Strength Cycle! This week we are hitting heavy 2s on our push press, back squat, and bench press with the goal around 95% for athletes that have been consistent in this cycle.

Focus in our Metabolic Conditioning workouts continues to be improving work capacity and endurance for the CrossFit Open!

CrossFit Open 2024 Details

The CrossFit Open is a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2024 Open will take place from February 29 to March 18. 

We encourage everyone to registet for the CrossFit Open, please find the link here. Even if you are not registered for the CrossFit Open, we would still love your participation in the benchmark workouts on Saturdays!

At 150 BayFit, we will be doing a mini competition during the CrossFit Open for the chance to win prizes at the end including Ascent Supplements, 150 BayFit Apparel, and the Grand Prize of a Championship Belt!

When will we be doing the CrossFit Open workouts?

Saturdays starting March 2nd.

9amAthlete Briefing + Warmup. Heat Times will vary depending on workout length.

24.1 - Saturday, March 2nd - Coffee/Snacks & Throwdown Showdown

24.2 - Saturday, March 9th - Coffee/Snacks & Throwdown Showdown

24.3 - Saturday, March 16th - Coffee/Snacks & Throwdown Showdown


How will the competition work?

We will randomly split all members into teams, with the coaches as the team captains. You will be notified of your team in the beginning of February. Your team has the ability to accumulate points based on participation and engagement. Coaches will help coordinate with all team members to chat through your team color and team name. 

How does the point system work?

1 point for wearing your team color during the workout

2 points for doing the open workout

3 points for registering for the open

4 points for each male/female that has the best Rx, Scaled or Foundational score

5 points for creating/sharing an Instagram story and tagging the gym

*Registration Link - https://games.crossfit.com/announcement/14457

*you do not have to register to participate in the Saturday workouts.

Week of 2.5.24

We are entering Week 5 of our New Year Strength Cycle! Athletes will build up to heavy sets of 4 on all of our major lifts with the goal of hitting 85%+.

New athletes in the program focus on technique and building confidence in these movement patterns doing sets of 8 at light to moderate weight.

CrossFit HQ releases the first workout of the CrossFit Open on Thursday, February 29.

We will be doing CrossFit Open workouts as a community on Saturdays starting March 2!

To aid in preparation, Coach Rommel will be leading smaller skill classes at 11am on Saturdays! This week will focus on Pull-Up Variants and Rowing.

You can book yourself on Xplor!

Week of 1.29.24

This is week 4 of our new year strength cycle! We are aiming for heavy sets of 6 on all of our major lifts with the goal at or above 80% of our one rep Max.

New athletes will continue to work on technique and building confidence in the movement patterns before going super heavy.

The CrossFit Open releases the first workout Thursday Thursday, February 29 and we will be doing CrossFit Open workouts as a community on Saturdays starting March 2!

To aid in preparation, Coach Rommel will be leading smaller skill classes at 11am starting this Saturday Feb 2! This week will focus on toes to bar and double Unders.

You can book yourself on Xplor!

Week of 1.22.24

We are in Week 3 of our New Year strength cycle! This week we are building to heavy eights on our major lifts. The goal is to hit about 75% of your one rep max for the top set of 8 reps.

Remember to keep track of your weights in the Xplor app! Let’s have another STRONG week!

Week of 1.15.24

Week 2 New Year Strength Series!

This will be our final week of 10 Reps on our major lifts. Advanced athletes will build up to 70% for 10 reps while new folks continue to build confidence in the movement patterns.

There will also be opportunities for athletes to do a heavy single after their sets of 10.

Let’s have another STRONG week!

Week of 1.8.24

Week 1 New Year Strength Cycle

This cycle will last 7 weeks and bring us to the CrossFit Open starting February 29th.

Week of 12.25.23

Merry Christmas! We will be closed Monday and resume classes Tuesday at 5:30am!