110217 – Thursday

  • Congrats to Steven Kiefer, Kailee Wong, and Daniel Gutierrez! Their businesses be blowing up!!!
  • Steven & Kailee are getting their own office space. This is super cool for us, because Steven’s business grew out of our box…and now that it’s growin (like we new it would) he and Kailee have teamed up on an office together in Downtown Burbank. Very cool!
  • Congrats to Daniel, who’s starting his own Muay Thai & Boxing gym, also in Downtown Burbank! Now I have a place I can go and box!!! Best of all, it’s going to be right over the bridge!
  • It’s great to see members of our Community growing in their personal & business lives. And I’m pretty sure it’s one of those things where you surround yourself with other people who are striving for excellence in everything they do, and it makes you realize how much more you can give, AND, that IT IS POSSIBLE!!! Good friends, teammates, and training partners, always have that great quality to them. It rubs off on me every day when I see how hard you all work, and the great attitude you all bring to your training sessions. I always try and remember that while we’ve done a lot, we’re always capable of taking another step forward.

Aram can attest..first month here, already lost 10#, and  it shows in his much improved Overhead Squat!

And check out this video from ‘Original Firebreather’ Greg Amundson…courtesy CrossFit.com


Wednesday’s WOD’s

All Levels CrossFit

Ax4

A1. 1x Press, 3x Push Press, 7x Power Jerk

A2. Max Distance row with 10 strokes (about 30 sec max)

B. For max reps

2 Min Double Unders

2 Min Sit Ups

90 seconds Double Unders

90 seconds Sit Ups

60 seconds Double Unders

60 seconds Sit Ups

30 seconds Double Unders

30 seconds Sit Ups

Level 1 CrossFit

Skill: Double Unders

WOD:

2 Min Double Unders

2 Min Sit Ups

90 seconds Double Unders

90 seconds Sit Ups

60 seconds Double Unders

60 seconds Sit Ups

30 seconds Double Unders

30 seconds Sit Ups