101210 – Friday

-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.
-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.
-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.
-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.
-Stronger Faster Healthier Omega-3 Oils and Pre &Post Workout Protein Powders are IN!!! Come by tonight and pick them up. First come, first served!

-Nutritional Challenge Grocery Store Trip: This Saturday @ Henry’s. This is really cool, make sure you don’t miss out. We’re going to Henry’s Market. Meet at the gym at 11:15am (just stick around after the 10am Team WOD).
We get so many questions about what to get at the stores to meet your nutritional needs…Well here is your chance!

Wednesday’s WOD’s

All Levels

A. Power Clean & Push Jerk

5-5-3-3-3 (Touch & Go)

B1. Press 4-4-4-4

B2. GHD Sit Up 8-8-8-8

C. 2008 Games ‘Deadlift Burpee’ WOD

5 RFT:

5x Deadlift (275/185)

10x Burpees

Level 1 CrossFit

Skill: Deadlift

WOD: For time.

Deadlift: 12, 11, 10….1

Burpees 1, 2, 3…12.
-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.
-Stronger Faster Healthier Omega-3 Oils and Pre &Post Workout Protein Powders are IN!!! Come by tonight and pick them up. First come, first served!

-Nutritional Challenge Grocery Store Trip: This Saturday @ Henry’s. This is really cool, make sure you don’t miss out. We’re going to Henry’s Market. Meet at the gym at 11:15am (just stick around after the 10am Team WOD).
We get so many questions about what to get at the stores to meet your nutritional needs…Well here is your chance!

Wednesday’s WOD’s

All Levels

A. Power Clean & Push Jerk

5-5-3-3-3 (Touch & Go)

B1. Press 4-4-4-4

B2. GHD Sit Up 8-8-8-8

C. 2008 Games ‘Deadlift Burpee’ WOD

5 RFT:

5x Deadlift (275/185)

10x Burpees

Level 1 CrossFit

Skill: Deadlift

WOD: For time.

Deadlift: 12, 11, 10….1

Burpees 1, 2, 3…12.
-Stronger Faster Healthier Omega-3 Oils and Pre &Post Workout Protein Powders are IN!!! Come by tonight and pick them up. First come, first served!

-Nutritional Challenge Grocery Store Trip: This Saturday @ Henry’s. This is really cool, make sure you don’t miss out. We’re going to Henry’s Market. Meet at the gym at 11:15am (just stick around after the 10am Team WOD).
We get so many questions about what to get at the stores to meet your nutritional needs…Well here is your chance!

Wednesday’s WOD’s

All Levels

A. Power Clean & Push Jerk

5-5-3-3-3 (Touch & Go)

B1. Press 4-4-4-4

B2. GHD Sit Up 8-8-8-8

C. 2008 Games ‘Deadlift Burpee’ WOD

5 RFT:

5x Deadlift (275/185)

10x Burpees

Level 1 CrossFit

Skill: Deadlift

WOD: For time.

Deadlift: 12, 11, 10….1

Burpees 1, 2, 3…12.
-Holiday Schedule:

  • Monday, Tuesday, Wednesday (Dec 20, 21, 22) Regular Classes.
  • Thursday (Dec 23rd). 1 Gym-Wide WOD. 12:30pm. This is our only class on Thursday!
  • Friday, Saturday, Sunday (Dec 24, 25, 26) Closed.
  • Monday, Tuesday, Wednesday (Dec 27, 28, 29) Regular Classes.
  • Thursday (Dec 30th). 1 Gym-Wide WOD. 12:30pm. This is our only class on this Thursday too!
  • Friday (Dec 31st). Closed.
  • Saturday, January 1, 2011. 12:30pm. Gym-Wide WOD! Break in the New Year!
  • Sunday, January 2, 2011. Closed.
  • Monday, January 3, 2011….back to your regularly scheduled awesome workouts!!!

-Lots of photos piling up. I finally got the wire to upload from my camera to the computer. This first set is from 1RM Deadlift last Wednesday…we’ve got some Cindy, some Jackie, and even Fran…and of course Holiday Party. I’ll put a few up each day over the holidays, and maybe even some from the old box last year along side so we can all remember how far we’ve come!

George, aka ‘this #$@^ing guy’,  pulling a 60# PR

When Ray started, he told us his back was weak and was used to it being injured….now look at him! Who’s weak now? Not RAY!!!!!!

Elizabeth has been consistent through the holiday season…and it shows! Huge PR @ 220#!!!

Tveen stays tight, all the way to a huge 60# PR!!!! Yeah buddy!

How can you not be proud of Dave! 245#, huge PR, AND most importantly, even Dave couldn’t believe it. Very, very cool.

With a little help from his friends, Chico becomes the newest member of our ever growing ‘4 wheels’ club! It’s always fun teaching someone the secret handshake.

You know Kailee’s strong when after he pulls 455# off the ground with ease he asks, ‘did I do that right?’ yes, yes you did.

Crystal, just moments after yet another PR! Great job girl…we love our girls and they love deadlifting!

Monday’s WOD’s:

All Levels:

A. Strict Press

5-5-5-5-5

B. KB Swing ‘Calsu’ (53/35)

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

Level 1 CrossFit

Skill: KB Swing

WOD:

150 KB Swings for time. At the start of every minute perform 5 burpees before you can do any more swings.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.

  • Last day for T-Shirt Pre-Order. They’re $20, and sign up sheet is on the front desk.
  • Nutritional Challenge Grocery Store Trip to Henry’s this Saturday @ 11:30am. Meet at the gym! This is going to be a very special adventure, do not miss out! You’re almost done with the 40 day Nutritional Challenge…every little bit helps!


Chris Spealer & Mirandy Oldroyd @ the 2008 CrossFit Games…it’s come a long ways. Check out this video of him doing 5 Rds of 5x 275/185# Deadlift & 10 Burpees. Have fun today…just sayin…

Tuesday’s WOD:

All Classes

“Cindy”

20 Minute AMRAP

5x Pull Ups

10x Push Ups

15x Squats

Post rounds completed to comments.
-Stronger Faster Healthier Omega-3 Oils and Pre &Post Workout Protein Powders are IN!!! Come by tonight and pick them up. First come, first served!

-Nutritional Challenge Grocery Store Trip: This Saturday @ Henry’s. This is really cool, make sure you don’t miss out. We’re going to Henry’s Market. Meet at the gym at 11:15am (just stick around after the 10am Team WOD).
We get so many questions about what to get at the stores to meet your nutritional needs…Well here is your chance!

Wednesday’s WOD’s

All Levels

A. Power Clean & Push Jerk

5-5-3-3-3 (Touch & Go)

B1. Press 4-4-4-4

B2. GHD Sit Up 8-8-8-8

C. 2008 Games ‘Deadlift Burpee’ WOD

5 RFT:

5x Deadlift (275/185)

10x Burpees

Level 1 CrossFit

Skill: Deadlift

WOD: For time.

Deadlift: 12, 11, 10….1

Burpees 1, 2, 3…12.
-Stronger Faster Healthier Omega-3 Oils and Pre &Post Workout Protein Powders are IN!!! Come by tonight and pick them up. First come, first served!

-Nutritional Challenge Grocery Store Trip: This Saturday @ Henry’s. This is really cool, make sure you don’t miss out. We’re going to Henry’s Market. Meet at the gym at 11:15am (just stick around after the 10am Team WOD).
We get so many questions about what to get at the stores to meet your nutritional needs…Well here is your chance!

Wednesday’s WOD’s

All Levels

A. Power Clean & Push Jerk

5-5-3-3-3 (Touch & Go)

B1. Press 4-4-4-4

B2. GHD Sit Up 8-8-8-8

C. 2008 Games ‘Deadlift Burpee’ WOD

5 RFT:

5x Deadlift (275/185)

10x Burpees

Level 1 CrossFit

Skill: Deadlift

WOD: For time.

Deadlift: 12, 11, 10….1

Burpees 1, 2, 3…12.

  • Stronger Faster Healthier’s Omega-3 Fish Oils & Post Workout, Fortified, and Hunger & Weight Protein Powders are IN! They are also moving extremely fast. If you want to continue to step up your game and your health, be sure and come in ASAP to grab your stuff. As for me, I’ve already grabbed by 10 oz Tangerine Omega-3 Oil, Fortified Protein & Post Workout Protein, and the Animal Fish Oil…
  • Meet at the box this Saturday at 11:15 for a Nutritional Field Trip to Henry’s Market! We’re going to go over what good and bad choices are at the store, and help reinforce all the good things you’re learning on the 40ish day Nutritional Challenge.

Even Murph & Brodes McGodes are getting their Omega-3’s from Stronger Faster Healtheir! Are you getting yours?

Benefits of SFH Omega-3 Oils:

  • Independent tests prove StrongerFasterHealthier has the best Omega-3 oils available in North America – without a prescription.
  • Omega-3 is a natural anti-inflammatory agent.  Chronic inflammation is connected to an array of diseases such as Alzheimer’s disease, asthma, rheumatoid arthritis, heart failure, cancer, etc.  The importance of taking the correct dosage of Omega-3 oils cannot be overstated.

In short, our Omega-3 oils have:

  • Zero after fish burp, zero fish taste
  • The correct dosage and potency strength to ensure maximum health benefits- you would need to take 6-30 capsules of a competitor’s product to get our same dosage!
  • Super fast absorption: Omega liquid oil formulation optimizes absorption efficiency and allows omega-3 fats to compete with the omega-6 bad fats.

On a side note, I’m fairly certain once you start posting photos of your cats then it’s a sign. Not sure what that sign is, but it’s definitely a sign.

Thursday’s WOD’s

Level 1 CrossFit

Skill: Kettlebell Swing

500 Meter Row test, then:

WOD: 15 Minute AMRAP

10x Kettlebell Swing

10x Lunges

10x Sit Ups

All Levels CrossFit

“Unbroken” sets:

A1. Wall Ball x 20, rest 30 seconds

A2. Box Jumps x10 (As High As Possible, touch & go), rest 30 seconds

Perform Ax4

B1. Muscle Ups x 5 (or 5x Muscle Up Transitions + 5x Ring Dips

B2. L-Sit: 30 Seconds Unbroken

C. 500 Meter Row Test

If you ‘break’ on a set, you must repeat that set at a lower weight, reps, or level of difficulty until you can do it unbroken.