110322 – Tuesday

  • Awesome Monday of training! Everyone’s Overhead Squats have been improving every week and we saw many new 5RM PR’s (If you don’t know what that means time to schedule your intro!). Overhead Squatting is a huge test of CrossFit’s 10 components of fitness and most people fail because of balance flexibility accuracy and coordination not strength.
  • Congrats to JPizzle & DJ Tani for completing the LA Marathon is some crazy conditions this weekend! Wow. Any other Volts & Vixens I don’t know about that completed? If so & you’ve got a photo send me one and you will be famous (within our Community!)
  • This coming Friday’s CF Games Sectional workout is quickly coming up…and if you’ve read the news they’ve extended the initial registration deadline for this Sunday. That means a couple things. 1. If you haven’t registered yet you still can and join our team. 2. We’ll be doing that same WOD again this Friday. So now I know what you may be thinking but we’re thinking opportunity.
  • We’ll be doing that same WOD at every class again this Friday and because we’ve been keeping score of your performances at it we’ll be using it as a quick benchmark test. We want to see how quickly you can improve on your initial score.
  • We will have prizes (movie tickets some gift cards) for the most improved amount of reps for men and women. So if you only got a couple of rounds last Friday and this Friday you get 4…yeah….exactly!

I know I know…how many CrossFitters…But we sure did have fun Friday night!

Nicole seemed to enjoy it too…

More photos? They’ll be up on the Facebook site hopefully by tomorrow night…stay tuned!

Monday’s WOD:

All Levels CrossFit

A1. Overhead Squat

5-5-5-5-5

A2. Ring Dips (Soft Fail)

B. 12 Min AMRAP

15x KB Swing

10x Push Ups (Games Standard)

15x KB Goblet Squat

10x Push Ups (Games Standard)

Level 1 CrossFit

Skill: Front Squat

WOD: 15 Min AMRAP

15x KB Swing

10x Push Ups (Games Standards)

15x KB Goblet Squat

10x Push Ups (Games Standards)