September Announcements

9/1/15

Happy September everyone!  This month, we will continue to work consistently on our olympic lifting and strength building, but I'd be lying if I said we weren't gonna continue to build capacity, power, agility, accuracy, flexibility, etc...  We're  super happy with the progress we're making and the hard work we're seeing.  Keep it up!

Announcements:

If you are looking to save a few bucks, consider a 6 month or year long membership.  The 6 month saves you five percent and the year long saves you 10 percent.  Our family discount can save you even more, depending on how many of your lucky family members you drag in here!

Studs and Suds is Friday September 4th, during the 6:30pm class.  Men only for a little wod and some cold beer.  Bring your friends.  This one is on us.

 

 

CrossFit Class

Strength:

5x3 Zerchers

WOD: 3 Rounds (In teams of 2)

18 Overhead Squat (95/55)

Long Loop

*1 partner runs,, while the other OHS

FIT Class

5 min. clock:
Max rounds:
15 step ups
10 wall ball
15 wall ball sit-ups
1 min rest

5 min. max rounds:
10 push ups
15 calf raises
run 1 short loop
1 min rest

5 min. max rounds:
50 double/single unders
15 v-ups
10 DB walking lunges (each leg)

* touch WB to the wall

 

8/30/15

Justin, Shon, Todd, Darin, Ann, Randy, Christina, Matt and Coltin all represented for the 31 Heroes Wod we did on Saturday.  Good job everyone.  No doubt, your efforts are appreciated!

Justin, Shon, Todd, Darin, Ann, Randy, Christina, Matt and Coltin all represented for the 31 Heroes Wod we did on Saturday.  Good job everyone.  No doubt, your efforts are appreciated!

CrossFit Class

Strength:

Snatch 1st pull 3x5

Snatch Pull 3x3

Snatch 2nd Pull 3x3

Muscle Snatch 3x5

Snatch 3x3 (According to your capabilities, you can choose to hang power snatch, power snatch, split snatch or squat snatch.)

FIT Class

40 KB swings
35 Dead bugs
30 jumping squats/air squats
25 Mtn climbers
20 Bulgarian Split Squats( 10 each leg)
15 Burpees
10 Romanian DL (each leg)
1 min. plank then back up the ladder
Cash out:
1 min side plank each side

31 Heroes

Coming this Saturday, please join us during the 8:30am class to honor the 31 Americans killed in action on August 6, 2011.  The 31 Heroes project serves to impact the lives of our nation's heroes and their families, while remembering the fallen, through athletic endeavors and fundraising events.  Moe information to follow on Friday night.

8/27

Skill:

Split Jerk (Behind the neck)

WOD: Work 1 Min/Rest 20 Seconds (For total Reps)

2 Rounds:

Tire Flips

Sled Drags

Box Jumps

Kb Swings (1.5p/1p)

Rope Climbs

Hand Release Push Ups

Toes to Bar

Double Unders