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WOD: Press:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax Reps @ 90% of 1RM If you’ve done this cycle before add 2.5lbs to each set if your 1RM is under 100lbs, or 5lbs to each set if your 1RM if over 100lbs. AQAP:30 Pistols Squats (15/side)then 3 rounds of…25 Dumbbell Deadlifts 35/2520 Dumbbell Hang Power Cleans 35/2515 Dumbbell Push Press 35/25 Post results/thoughts to comments PR’s again today on the presses, nice job everybody. Dumbbells again today. They won’t be in this often, but I’m going to work on utilizing the dumbbells more often as they are a great tool that I haven’t been programming enough. Nice job today everybody. Hope to see lots of you tomorrow. Cheers. Brendan, Tim and Heather working through the pistols Mike in the bottom of a pistol Up with…

WOD: Overhead Squat: 5-5-5-5-5 4 rounds AQAP:20 Box Jumps 24/1820 Abmat Sit-ups20 Ball Slams 40/3020/side Mountain Climbers (Knee to tricep is range of motion) Post results/thoughts to comments Nice work on the overhead squats today everybody. Some PR’s were had and some of you buckled down and took the time to work light and work on your mobility which will be hugely beneficial in the long run. A lot of people were shocked at how tough the Mtn. Climbers were, burning the shoulders up and lungs. Great work today all, hope to see lots of you tomorrow. Cheers. Hammering out the Mountain Climbers Sitting up – Jade

WOD: 3 rounds AQAP:30 Dumbbell Squat Cleans 50/3530 Burpees30 Pul-ups Post results/thoughts to comments Wow. I just have to say awesome work today everybody. You all pushed through an incredibly hard workout, some folks were saying it was their hardest ever, so way to buckle down and push through something that was hard both physically and mentally. Hopefully it didn’t wipe you out too much and I hope to see you tomorrow. Cheers. Tim hitting full extension and getting under the dumbbells Phillip down for the count…it was that hard Terri in the midst of a packed class cleaning the dumbbells – Jade

So as some of you may know we have started carrying some supplements in the last couple of months. We are going to continue to carry supplements but will be making a switch to Progenex. I’m proud to say that we have become a Progenex Affiliate, and will now be selling the best post workout protein supplement around. Myself, Dani, Trevor, and some other folks at the gym have all used Progenex with great success. The APS protein we have been carrying is good stuff, but this is better, and will actually be slightly cheaper per gram of protein. Progenex is a huge supporter of CrossFit and the CrossFit community, and by becoming an affiliate we’re able to offer you the best protein supplement on the market at a reduced price. The only place you can buy Progenex aside from a CrossFit affiliate…

WOD: “Cindy” – 20 minute AMRAP:5 Pull-ups10 Push-ups15 Air Squats or “Mary”- 20 minute AMRAP:5 Handstand Push-ups10 Pistol Squats15 Pull-ups Post results/thoughts to comments Because of the basic movements I had invited our On-ramp group that started this Monday to come to class if they were interested. Usually no one takes me up on the offer so it was so awesome to see 3 folks from On-ramp come in for there first official class. On-ramp group that just finished, where were you guys? Awesome work today everybody. A classic CrossFit workout and a great benchmark to jot down in your book. If you’ve done it before hopefully you PR’d and if it was a first time, look to smash your score 3 or 4 months down the road when we do it again. Have a great week everybody. Cheers. Marc on his descent…