110216 – Wednesday

  • Stronger Faster Healthier’s latest shipment of Omega-3 Oils & Whey Proteins (Post-WOD, Fortified, & Hunger & Weight) are in! Get ’em while they last. These always sell out!!!
  • Next Tuesday night, Matty Aporta from Stronger Faster Healthier will be by our box again to talk more about the SFH products with you all. Bring your friends, bring your family, most importantly bring yourself. Everyone learned a lot the last time he was in, and this time it will be even better so we can continue to build on that knowledge.

Don’t forget, we’ll be ‘opting-in’ each week to host the 2011 Open Sectionals for the CrossFit Games. It’s a 6 week process (just 1 wod a week probably) that will lead up to the Regionals and the final Games! What’s great about this is that we all can take part, even if you’re not yet breathing the fire, and definitely for those of you who are! Stay tuned for more details, or visit www.games.crossfit.com.

Firebreather (as defined by the ‘Original Firebreather’, Greg Amundson: Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Tuesday’s WOD’s

All Level CrossFit

A. Snatch Complex

3 reps of each movement x 5 sets (going up in weight each set)

Snatch Grip Deadlift

Power Snatch

Behind Neck Push Press

Overhead Squat

B. 9-15-21 Reps for time

‘Narf Snatch’

Pull Ups

Power Snatch (95/65#)

Level 1 CrossFit

Skill: Thruster

WOD: 9-15-21

Pull Ups

Thruster