Taking Care of Folks

10/5/2017

Hey guys! As you guys have seen this week, we are taking it back a few years as far as class structure is concerned.  If you arrive before class time, hit the mobility hard, but please refrain from starting the warmup until the class start time.  If you're one of those folks that's habitually 10 to 15 minutes late, time to start leaving a few minutes earlier to get there on time.  There are a number of reasons we'd like you to be on time, but first and foremost, we want to make sure everyone is getting the warm up they need, which is a big deal when it comes to keeping folks healthy.  Something else to consider is class management.  When 8 of 10 people are on time, and 2 show up late, the coach invariably extends the warm up time to some extent to cover the late arrivals.  That's nice for the folks that have arrived late, but not so nice for the folks that got there early or on time.    It also means less time for skill, strength wod and cool down.  In short, we want the best for all of you, so we are asking you to help us out a little.  We love you guys!  

See you 530ers bright and early!

CrossFit

Strength:
Bench Press 5 @ 45%1RM
Bench Press 5 @ 50%1RM
Bench Press Max Reps @ 60%1RM

*Should be 5-10 heavier
per set than last week

WOD
"""Ghost"""
6 Rounds:
1 minute of rowing
1 minute of double unders
1 minute of burpees
1 minute of rest

FIT
7/2 Min Rounds
25 Cal row
Max rep Jerks
no rest

frontier master group.JPG
Randy scooted out before the group photo!

Randy scooted out before the group photo!

10/2/2017

CrossFit Eaton had a ton of fun and ended up pretty good at the Frontier Master's Championship this last weekend in Cheyenne!  It was Shawn and Randy's first comp and they killed it!  Matt and Kevin ended up third in their divisions, while both Christina and Becca brought home golds!  Good job guys!

CrossFit

Strength:

Squat 5 @ 45%1RM

Squat 5 @ 50%1RM

Squat Max Reps @ 60%1RM

*Should be 5-10 pounds heavier than last week on everything

 

WOD

21-15-9

Deadlift (225/165)

Knees to Elbows

 

FIT

For time:

1000m Row

50 Thrusters 45/35

30 Chest to bar pull-ups