Author: Jade

WOD: Push Press: 5-5-5-5-5 15 minute AMRAP:5 Chest-to-bar Pull-ups10 Games Push-ups20 Abmat Sit-ups Post results/thoughts to comments It was great to see so many faces in today. After all that strict press work the last few months I think a bunch of you saw your push press numbers go up. It was great to review the movement and get you guys pushing some weight around. Remember, keep that torso tall and straight when you dip and drive. Pull-ups without bands were had for many of you today which was awesome to see, and most everyone else on a band knocked it down a level. Keep up the good work. See you tomorrow. Cheers. Matt and Vinny working hard Jo getting low on her push-ups Nate is one of our newest members, and he has been tearing it up Terri no band and easily getting…

WOD: Jump Rope Practice: 10 minutes 21-15-9 AQAP:Squat Snatch 95/65Dumbbell Thruster 35/25 Post results/thoughts to comments I think I saw a number of people get their biggest set(s) of double-unders ever today. That’s awesome guys, spend 5 minutes with the rope after class everyday and they will continue to get better. It was nice having a slightly “short” class programmed as we were really able to spend some time going over the snatch. I hope it helped some of you. The snatch is a tough lift, it takes practice like any sport, and you will all continue to get better at it with time. Hope to see lots of you tomorrow. Cheers. Dani and Kristi cheering Drew through his final snatches Monica rocking the thrusters with kettlebells Jim exploding on a snatch – Jade

WOD: “CrossFit Total”1 RM Back Squat1 RM Strict Press1 RM Deadlift Post results/thoughts to comments Great work today everybody. I felt like we were missing a good handful of people who had really followed the Wendler program, so if you missed the total today, come in and make it up on Sunday. A bunch of you made PR’s across the board, some went up on some lifts and down on others (like myself). Keep one thing in mind, I guarantee you are all stronger from the last few months of training, but it is hard to PR 3 lifts in one day, let alone a 1 hour period. It’s tough, both physically and mentally. So if you walked out of here ticked off because you didn’t PR a lift, don’t be. And remember, a PR is a PR, even if it’s a pound,…

A number of you have been asking about when we are starting a CrossFit Kids program. Below is a flyer that Dani and Laura have just put together. They will be heading the kids program. As we continue to get more details ironed out we will be sure to let you know.

So I just wanted to say it was awesome to have everybody in here training this summer, and it was great to see those of you who decided to follow the Wendler program be so dedicated to it. I can tell you it paid off, you are all stronger, you may have gone up 5% on a lift or maybe 20%, regardless of what you gained, a gain is a gain and you have to cherish whatever it is you can get. On Monday the 29th, (tomorrow), we will be doing the CrossFit total. This is very important for all of you to come in and do. Whether it’s you’re first time or third time it is an important benchmark for all of you. In addition for those of you who come to the gym a bunch they will be important numbers to…