110719 – Tuesday

  • Ton’s of PR’s on “Jackie” Thursday! Jackie is a great CrossFit Benchmark, pills and one that many of us remember as our first one that we can do ‘As Rx’d’! Big shout out to the 12:30pm crew, more about where every Volt and Vixen hit this WOD as Rx’d! That was a pretty awesome coaching moment.
  • In fact, we had tons of athletes do the ‘Jackie’ WOD as their very first Rx’d Benchmark today. We are very proud of all your hard work and your dedication to following our coaching methods: from putting you on pull up bands some days, other days doing lateral ring rows, learning the proper kipping motions, to other days working the negative on the pull ups…all of this training pays off…and for many of you it paid off into a memorable PR day.

 

The CrossFit Games have come a LONG WAY from 2007…have you got your tickets yet for this years Games at the Home Depot Center? July 29-31. Best athletes in the freaking world. Come get inspired!

Friday’s WOD:

A. Speed & Agility training

B. “Michael”

3 Rounds for time

800 Meter Run

50x Back Extensions

50x Sit Ups

C. Finisher…Coaches Choice!

 

  • Ton’s of PR’s on “Jackie” Thursday! Jackie is a great CrossFit Benchmark, pills and one that many of us remember as our first one that we can do ‘As Rx’d’! Big shout out to the 12:30pm crew, more about where every Volt and Vixen hit this WOD as Rx’d! That was a pretty awesome coaching moment.
  • In fact, we had tons of athletes do the ‘Jackie’ WOD as their very first Rx’d Benchmark today. We are very proud of all your hard work and your dedication to following our coaching methods: from putting you on pull up bands some days, other days doing lateral ring rows, learning the proper kipping motions, to other days working the negative on the pull ups…all of this training pays off…and for many of you it paid off into a memorable PR day.

 

The CrossFit Games have come a LONG WAY from 2007…have you got your tickets yet for this years Games at the Home Depot Center? July 29-31. Best athletes in the freaking world. Come get inspired!

Friday’s WOD:

A. Speed & Agility training

B. “Michael”

3 Rounds for time

800 Meter Run

50x Back Extensions

50x Sit Ups

C. Finisher…Coaches Choice!

 

  • Great day of training Monday! Some huge PR’s on ‘Diane’. Big shout outs to Brooke for getting this WOD ‘As Rx’d’ for the first time. This means she did it with no abmats, buy information pills and head to the deck for every single handstand push up! Awesome!
  • Remember, story we’re not having the ‘In House Challenge’ this weekend. Regular schedule will be happening. Our Community Challenge will be taking place the firs week of August, approved where our entire gym will be completing the Qualification WOD’s for the Next Level Invitational. This will be a great chance for everyone in our Community to put themselves on the line and mark where your fitness is at. The 4 WOD’s can be completed by almost every member…how much you do…well that’s the fun part, and is up to you! I’ll be posting the exact dates that we’ll be doing these WOD’s shortly…but get ready!
  • The WOD’s are:
  • 1. 1 Rep Max Front Squat, then Max Rep Pull Ups
  • Unbroken Handstand Push Ups (we’ll scale to abmat, ring push ups, regular push ups, then knees), then 1k Row for time
  • AMRAP KB Snatch in 10 minutes, then max effort L-Sit
  • 1 Rep Max Power Clean, then….45 minute AMRAP of 400 meter run, 20 burpees, and 30 light KB swings

And remember, if these don’t get you ‘pumped’ up….

It’s just too funny. Enjoy!
Tuesday’s WOD

All Levels Classes:

Ax3

Max Effort L-Sit

B. For max reps

“Lynne”

5 sets of

Max Rep Bench Press (bodyweight for guys, 2/3 bwt for the ladies)

Max Rep Pull Ups