October 2011

October 2011

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

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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)

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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)

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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]

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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]

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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

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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

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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.

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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)

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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]

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