110210 – Thursday

  • Next batch of Stronger Faster Healthier Products will be here this Friday! Be ready, they go quickly!
  • Check out the video below…it’s an almost literal translation of the joke that you should check your ego at the door, because somewhere in China an 8 year old is warming up with your PR.

Tuesday’s WOD’s

All Levels

A. Snatch: 3-3-1-1-1

B. Overhead Squat: 3-3-1-1-1

C. Max Reps OHS: 95/65#

D. Tabata Burpees: Low Score

Level 1 CrossFit

Skill: KB Swing

WOD: 15 Minute AMRAP

10x KB Swings

10x Lunges

10x Back Extensions

10x Lateral Hurdle Jump

  • Next batch of Stronger Faster Healthier Products will be here this Friday! Be ready, they go quickly!
  • Check out the video below…it’s an almost literal translation of the joke that you should check your ego at the door, because somewhere in China an 8 year old is warming up with your PR.

Tuesday’s WOD’s

All Levels

A. Snatch: 3-3-1-1-1

B. Overhead Squat: 3-3-1-1-1

C. Max Reps OHS: 95/65#

D. Tabata Burpees: Low Score

Level 1 CrossFit

Skill: KB Swing

WOD: 15 Minute AMRAP

10x KB Swings

10x Lunges

10x Back Extensions

10x Lateral Hurdle Jump

  • Happy birthday to Coach Tyler!
  • Going away WOD this Saturday at 10am for Eric. We’re sad to see him go, but very proud that he’s joining the US Army and we were able to get him in great shape for Bootcamp!

Remember this guy? Funny to think that it’s been 2 years since Tyler’s been with us. Even funnier that his first day was also Jaron & Coach Tom’s first day. Yes, the same day that Greg threw the barbell on his head during the warm up for the Bear Complex…(too soon?).

We’re very proud to have Coach Tyler as a huge part of our Community. He’s turned into a great Coach & athlete in these past couple of years. Looking forward to what the future holds!

Wednesday’s WOD’s

All Levels:

For Max Points (cal + reps)
4 min Row (for calories)
rest 1 min
3 min Pull Ups
rest 1 min
2 min Deadlift (bwt men: 75%bwt women)
rest 1 min
Shoulder to Overhead (135/85#)

Level 1 CrossFit
Skills: Push Press & Rowing
WOD:
3 min max effort at each station, rest 1 minute then rotate
Rowing (calories)
Burpees
Sit Ups
DB Push Press