Author: Jade

A few reminders for everybody. We will begin moving this weekend. Saturday and Sunday we will be spending the day at the new facility moving, unloading, sawing, hanging, and screwing things together. We can use any and all helping hands. Saturday there will only be an 8:00 AM class, followed by a 9:00 AM kids class. Moving will begin around 9:30 AM, and we will work for the day. Whether you can help for 45 minutes, or all day, any and all help is appreciated. Hit the link below to put down any tools, or other items you might have to bring. https://docs.google.com/spreadsheet/ccc?key=0AuAycMvW9E6rdEJURklXd01uSTJvenQtZi1Jb2VQUXc#gid=0 This Friday the CrossFit Open begins for us. We will begin running heats at 5:00 PM on Friday (you can show up as early as 4:00 to begin moving around and warming up). There will be no structured class. Anyone…

WOD: AQAP:30 Handstand Push-ups40 Pull-ups50 Kettlebell Swings 53/3560 Abmat Sit-ups70 Burpees Post results/thoughts to comments A nice little WOD from the mainsite today. It was awesome to see so many people jump up and work on handstand lowers, or handstand push-ups. Great little workout with conditioning movements that kept getting the heart rate up more and more as the workout went on. Have a great weekend everybody and enjoy the sunshine. Cheers. Swinging the kettlebells Working the handstand push-ups – Jade

WOD: Power Snatch: 3-3-3 Unbroken Power Snatch: 10-10-10 4 rounds for Max Reps:40 seconds Ring Dips20 seconds Rest40 seconds Toes-to-bar20 seconds Rest40 seconds Hang Power Snatch 95/6520 seconds Rest Post results/thoughts to comments Nice work on the snatches today guys. A number of you are getting better with the movement and getting comfortable with the receiving position. Great work. Nice job working through a met-con with some tough movements. Keep up the great work and hope to see lots of you tomorrow. Cheers. Hanging on the bar Travis with a big ole kip on the toes-to-bar – Jade

WOD: Deadlift: 10-10-10-10-10 5 rounds AQAP:10 Thrusters 135/9510 Sumo Deadlift High-pulls 135/95 Post results/thoughts to comments Awesome work today everybody. Great work on the heavy deads, and awesome job on the thrusters and high-pulls. Definitely a little heavier than we normally see, but you all pushed through them and did awesome. Come in for some Oly work tomorrow. Cheers. Jess stepping it up with a little extra weight today and doing a great job Elliott’s last day training with us, good luck with your future endeavors…and a great rack position to leave on Cheri has been working hard and coming diligently…she’s continuing to get strong, faster, and fitter – Jade

WOD: Pull-up Practice: 10 minutes “Tabatta Something Else”- Max Reps:8 rounds of 20:10 at each movement with 1 minute rest in between movements Pull-upsPush-upsSit-upsAir SquatsRow For Calories Post results/thoughts to comments A classic CrossFit workout today. You all tore it up and a bunch of you made big strides on your pull-ups. Totally awesome. Way to push hard and really give it your all for each and every rep, especially on those air squats and the rower. Keep up the great work. Hope to see lots of you tomorrow. Cheers. Lisa getting all the way down on her push-ups A packed class hammering it at 5:30 PM AIR SQUATS! – Jade