Category: Uncategorized

WOD: “50 is the new 30”- AQAP:400m Run30 Double-unders30 Pull-ups30 Push-ups400m Run30 Push Press 95/6530 Kettlebell Swings 53/3530 Box Jumps 24/18400m Run30 Toes-to-bar30 Hang Power Cleans 95/6530 Burpees400m Run Post results/thoughts to comments Hope you guys had fun today, you all looked like you did and it was another beautiful day to get outside. Happy Birthday to Betsy, she turns 50 tomorrow. Open gym tomorrow is there for anyone who needs to make up the Open WOD or redo it, otherwise we will see you Monday. Cheers. Corey putting the bar overhead Steph is back and hitting it hard Happy Birthday Betsy – Jade

WOD: “CrossFit Open 12.4”- 12 minute AMRAP:150 Wall Balls 20/1490 Double-unders30 Muscle-ups Post results/thoughts to comments Whether you were the top athlete in the gym or have been CrossFitting for a few weeks you all did awesome today and battled through a tough workout, even if it meant just 12 minutes of wall balls. I was so pumped to see so many people come in and throw down this evening. Some amazing performances were had by you guys and you should all be proud of your performances. Somehow we didn’t snap any pictures today, so with that check out the video below…it may not be your thing, and while the example, bodybuilding, may seem silly to you, the words in the video should apply to everything you do in your life. Think about what you do, and how you do it, and think…

WOD: Deadlift: 5-5-5-5-5 12 minute AMRAP:250m Row6 Dumbbell Man Makers 50/35 Post results/thoughts to comments Nice work on the deadlifts today everybody, and way to work through a tough met-con of rowing and man makers. You all did awesome and hammered through some tough movements. I hope to see lots of you in to workout tomorrow night and cheer on your fellow athletes competing in the Open. Cheers. Switching out on the rowers Jordan and Julie pulling hard – Jade

WOD: 10 rounds – Complete 1 round every 2 minutes:5 Squat Snatch 95/6510 Pull-ups20 Double-unders Post fastest and slowest split as result Post results/thoughts to comments Awesome work today everybody. A number of people scoffed at the board today thinking the workout would be easy, but many found it to be super tough after a few rounds. So many of you did so awesome on the pull-ups using less or no bands, and the snatches continue to get better. Remember, slow and steady wins the race, the olympic lifts aren’t learned over night, so don’t expect them to be learned over night. For those not competing I hope to see you tomorrow. Cheers. Jo boosting a tuck jump…she has been coming consistently 3 days week for almost a year, and now, in her 60’s is becoming stronger and fitter, her recent trip to…

First and foremost, before this gets thrown up this is not geared towards anyone in particular. With that said, lately, more and more people have been showing up late to class. 5, 10, 15 even 20 minutes late. It is extremely important to us that you show up on time, one so the class runs smoothly. If you show up late it stalls the coaches, the warm-ups, etc and gets things rolling behind schedule. We only have an hour and generally class is programmed to use every minute of that. Secondly and probably more important we want you to show up on time for your safety. If you’re going to be at the most 5 minutes late think about taking your time and spending some extra time rolling out and stretching and waiting until the next class or consider bypassing the strength work…