Category: Uncategorized

WOD: Push Press: 5-5-5-5-5 6 rounds of :30 ON, :30 OFF:Kettlebell Swings 70/53Lateral Ball Slams 40/30 Post results/thoughts to comments Great work today everybody. A bunch of you already improved on your push press from the beginning of last week. We threw something new into the mix today with the lateral ball slam. You may wake up a little sore in the obliques tomorrow. Way to push yourselves hard, and for a lot of you work with a heavier kettlebell. Hope to see a bunch of you tomorrow. Cheers. Bob and Brian working through the ball slams Iris and Jo swinging the kettlebell Heather stepped it up and jumped to the 35lb kettlebell today – Jade

WOD: Squat Snatch: 5-5-5-5-5 15 minute AMRAP:10 Deadlifts 225/15510 Pull-ups250m Run Post results/thoughts to comments Great work today everybody. Sorry for the bit of repeat programming. The workout got lost so we had to slap something up on the board. It ended up that almost everyone who came in wasn’t here Monday so it wasn’t much of a repeat for most of you. Snatches are getting better across the board. Remember if you weren’t here today, I always emphasize that you need to work on form and technique before anything on this lift. So if that means going light for a while, do it, it’ll pay off big time. Hope to see lots you tomorrow. Cheers. Cindy on her deadlifts and Erik cranking out pull-ups Corey moving fast through his deadlifts Berk kipped out on his pull-up – Jade

WOD: Back Squat:5 @ 65% of 1RM5 @ 70% of 1RM3 @ 75% of 1RM3 @ 80% of 1RM1 @ 85% of 1RMMax reps @ of 1RM 21-15-9 AQAP:BurpeesSumo Deadlift High-pull 95/65Toes-to-bar Post results/thoughts to comments Great job today everybody. This week starts our new programming and every Wednesday you will be either hitting Back Squat, Press, or Deadlift. If you’ve got your 1RM use them to find your percentages, if you don’t use these first 3 Wednesday’s as an opportunity to find a 1RM. A couple of you got your first toes-to-bar today. Great job. See you tomorrow. Cheers. Vinny working the back squat Terri gritted through them and did all 45 toes-to-bar Jeff back in after a few weeks off and Jim hitting it hard Caitlin and Damon working through the burpees – Jade

Paleo Challenge started yesterday. I’ve received money from 10 or so people but I feel like we have another 10 or 15 who are doing it. If you are doing it we need money from you. In addition you all are responsible for putting your benchmarks and weight up on the spreadsheet…link below, and the white board in the gym. Please feel free to ask questions if you have any. Eat that good stuff and train hard. Cheers. https://docs.google.com/spreadsheet/ccc?key=0AuAycMvW9E6rdDlpeFJnYWlGYXJuZ0JJeVJXRlFNVFE&hl=en_US&pli=1#gid=0 Eat the good stuff – Jade

A reminder we are having a free CrossFit Kids class this Saturday at 10:30 AM. This is a free class that anybody can come to. We are trying to get a feel for how many kids we have interested so that we can start offering weekly classes in the near future. Hope to see a bunch of kids here. – Jade