Our Coaches just keep getting better! Drew earned his CrossFit Powerlifting Certification (along with one of our own, Evan Gerald) this weekend. He gained a vast amount of knowledge on how to produce strength. In Laura Phelp’s words, “I can make you super human in a short amount of time.” Through this certification Drew was introduced into a
October 2011
Home » Archives for October 2011
October 2011
Home » Archives for October 2011
Who Wants to Clean on a Friday? We Do!
Reminder: Get your produce orders in today for next week! BUY IN: 500 M Row 15 Inch Worms 2x Fence Drills 2 Rounds: 10 Jumping Squats, 5 Burpees LIFT: Cleans 2-2-2-2-2-2-2 WOD: 12-10-8-6-4-2 Ring Dips V-Ups WBS (20/14)
BUY IN: Line Jumps Everett Warm-Up SKILL: Turkish Get-Up Practice WOD: 4 Rounds (:30 Rest Between Each Movement) 1 Min Row (For Calories) 1 Min Air Squats 1 Min KBS (24/16)
Team Fun Tuesday
Produce pick-up day! BUY IN: Burgener Warm-up LIFT: Snatch Balance 2-2-2-2 (20 min – 5 min practice) OR 3 x 1 min AMRAP – Back Squat (95/65) GROUP WOD: (For Total Reps) 5 min AMRAP of Deadlifts (225/135) *1 min Rest 3 min AMRAP of LHPU *1 min Rest 1 min AMRAP of Pistols [slideshow]
Paleo!
BUY-IN: 200m – 20 Jumping Jacks 200m – 20 Squats 200m – 20 Seal Jumps 200m – 20 Push-ups SKILL/LIFT: 50 Overhead Squats (at your own weight) 25 Front Squats (at your own weight) WOD: 3RFT (15min Cutoff) 400m Run 25 Double Unders 15 GTO with a Plate (45/25) 5 Chest-to-Bar Pull-ups [slideshow]
The Paleo Challenge Is Still Happening!
I have heard over the past week from numerous different sources that people are falling off the band wagon and giving up on Paleo. Don’t let it happen! I know I haven’t been as best I could have been either, I’ll be the first to admit that, but let’s all make a turn around at
Haunted House Tonight!
After class tonight there is a group of us that are going to dinner then we are going to head to the 13th Floor Haunted House! I want to extend the invitation to anyone else who wants to join us! Meet at the gym after evening classes (6:30pm) to help clean up and then we
Today is day 4 of the burpee challenge! 4 burpees or 10 to buy in today. Make sure to get your produce sheets in by Friday with payment! BUY-IN: :30 Drills QUICKIE: 50 Games Style Box Jumps (20″) 25 Burpees WOD: 15min AMRAP *Perform as many GTO as possible while your partner rows 500m. Then switch.
More Core Than You Think
BUY-IN: Mobility SKILL: 1000m Row TT WOD: 4RFT (20min cutoff) 50 Double Unders (30 DU attempts) 50 Sit-ups 25 Kettlebell Swings (24/16kg)
Let’s Work The Shoulders A Bit
I added a few more pictures into the Slideshow of the new facility! Check out the page! BUY IN: PVC Complex 5 Sets Max Effort Pullups Plyos LIFT: Shoulder Press 7×1 WOD: 8 Min AMRAP 9 LHPU 6 Mountain Climbers 3 Burpees CASH-OUT: For Time: 50 Jumping Squats 50 V-ups [slideshow]