Author: Jade

WOD: “Whitten”- 5 rounds AQAP:22 Kettlebell Swings 70/5322 Box Jumps 24/18400m Run22 Burpees22 Wall Balls 20/14 Post results/thoughts to comments Happy 4th of July everybody. It was awesome to see so many people come in this morning before the grilling festivities with friends and family started. We had an awesome workout, and it was great to workout with all of you. Reminder for those doing Wendler we will be doing the squat day tomorrow. Hope to see lots of you. Cheers. Our class minus a few that had to jet early – Jade

WOD: “Eva”- 5 rounds AQAP:800m Run30 Kettlebell Swings 70/5330 Pull-ups Post results/thoughts to comments While we only had a small group in today, big props to those that braved the full workout that is “Eva.” You guys all did an absolutely amazing job and should be proud of yourselves for working through such a tough workout. Rest up, and enjoy your holiday weekend everyone. Cheers. P.S. Monday’s Wendler training will be done on Tuesday Dani and Kim with their kettlebells up Heather nearing the end of her pull-ups Erik in the zone on the swings – Jade

WOD: Wendler: Week 4 – Pull 5 rounds AQAP:10 Pistol Squats50 Double-unders Post results/thoughts to comments Wow, it’s July. Another month has passed by. Everybody is doing an amazing job with their training and I hope to see many more PR’s and fast times this month to. Keep it up guys. Good job today. Your last day of light “Wendler,” we will be ramping the weights back up next week. It was great to see so many of you work on some form of pistol squat as well. When you’ve got a free minute in the gym work on them, they are a great little skill movement. Cheers. Ilse working on a pistol squat HJ adding a little extra work with 30lbs in the weight vest Chris getting heavy on the snatch grip deadlifts – Jade

WOD: Work Your Weakness Strength: 20 minutes (Pick 2 movements. These movements must be strength based. Pick a rep range between 1-5 and a weight, if applicable, to match the rep range. Perform the 1st movement for the given rep range every-minute-on-the-minute for 10 minutes and then move to the 2nd movement, performing the given rep range every-minute-on-the-minute for 10 minutes.) Work Your Weakness Met-con:  12 minute AMRAP (This must be a couplet. So pick 2 movements, pick the weights where applicable, and reps ranges for both the movements. Perform an AMRAP for 12 minutes with the given movements, weights, and reps you have chosen.) Post results/thoughts to comments Nice work today everybody. Again always great to see you all truly hitting your weaknesses. Thanks to Scott for writing the board and putting a great and very honest definition of what a weakness in CrossFit…

WOD: Wendler: Week 4 – Press 8 minute AMRAP:8 Sumo Deadlift High-pulls8 Burpees Post results/thoughts to comments Awesome to see so many people in the gym today, especially after a workout like yesterdays. Remember this weeks Wendler work is supposed to be light, so if it feels that way it should, but the assistance movements should still be work. You guys all rocked out a wicked little burner. Talk about pushing the lungs to redline. Great job everybody. Cheers. A loaded class in the early AM Floored!!! Terri getting her dumbbells up Damon and Mike hammering out burpees New On-ramp crew done…Addie, Jessica, Rik, and Christian…Great work guys – Jade