110211 – Friday

  • Happy birthday to Coach Tyler!
  • Going away WOD this Saturday at 10am for Eric. We’re sad to see him go, sildenafil 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 futur

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

  • Happy birthday to Coach Tyler!
  • Going away WOD this Saturday at 10am for Eric. We’re sad to see him go, sildenafil 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 futur

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

  • Going away WOD for Eric on Saturday at 10am…then stick around for Barbell Basics class.
  • This is 1) incredible, viagra buy and 2) why good Coaching is important:
  • He’s obviously very strong, but even more so, I think this video shows why proper coaching is important…and why having other people around who know what good technique is, is important (they’re celebrating?). How many steps along the way to a 400# HPC should he have been slowed down and had major form flaws corrected? I cannot do a 400# hang power (?) clean, but to be fair, if he had been taught proper technique, he would be doing 500#, and be getting much more out of his using the Oly lifts.

Thursday’s WOD’s

All LevelsĀ  CrossFit

A. 3×400 Meter Sprints. 1:1 work:rest @90% effort. 2 burpee penalty for each second that you are over or under your initial lap for your 2nd and 3rd set.

B. 5 Rounds for time:

10 of each

-Front Squat (95/65#)

-Double Unders

-Wall Ball

-Toes to Bar

Level 1 CrossFit

Skill: Front Squat

WOD: 5 Rounds for time

-Front Squat

-Jump Rope Passes

-Wall Ball

-Toes to Bar