Category: Uncategorized

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…

WOD: “Miagi”- AQAP:50 Deadlifts 135/9550 Double Russian Kettlebell Swings 53/3550 Push-ups50 Clean and Jerk 135/9550 Pull-ups50 Taters 53/3550 Box Jumps 24/1850 Wall Climbs50 Knees-to-elbows50 Double-unders Post results/thoughts to comments Thanks to Rogue for this one. Those who came in today battled likely one of the hardest workouts we’ve done. Remember that to, any workout is a battle, and it’s you or the workout, one of you is going to win. Great job. Rest up, and we’ll see you all Monday for the CrossFit Total. Cheers. Dani and Cindy working through their clean and jerks The slog that was the wall climbs – Jade

WOD: Wendler: Week 12 – Pull “Nancy”- 5 rounds AQAP:400m Run15 Overhead Squats 95/65 Post results/thoughts to comments Wendler is over, you guys all did an awesome job, and it was great to really see you stick to your programming and make it in here 3 days a week. I’m sure you’re all stronger for it. I will have an update on our next batch of programming on the website by the end of the week. Awesome work on “Nancy,” more and more of you are stepping your levels up and doing an awesome job. This is a tough one and another real lung burner. Hope the running hasn’t been too much for some of you, we only have it 6 months out of the year so we’ve got to make use of it while we can. Cheers. Dani and Kristi busting out the…

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 5:45 AM crew, where were you today. Drew was the only one in, Scott was kind enough to partake in some hard work with him. It was great to see you all really work on things…

WOD: Wendler: Week 12 – Press AQAP:21 Deadlifts 225/155400m Run18 Deadlifts 225/155400m Run15 Deadlifts 225/155400m Run12 Deadlifts 225/155400m Run Post results/thoughts to comments Wendler is closing down, I hope you’re all ready to do some heavy lifts next Monday. Like we did with the strict press today, doing them with dumbbells, I encourage you all on work your weakness days to not only work the movements you’re not good at but to use different devices, i.e. dumbbells or kettlebells instead of a barbell. Nice job on the met-con. A lot of you bumped it up and did the workout Rx’d, or moved from a Level 2 to Level 1. It was a real lung burner and you all did an awesome job. Keep it up. Cheers. Mike working through some of his deadlifts Jeff in the zone Our newest On-ramp crew down…Kate, Caitlin, Dani,…