Some thanks are in order!

Today you may have noticed something a little different when you walked into the gym…but maybe you couldn’t quite put your finger on it.

That’s because it was under your feet!

Over the holiday weekend we were hard at work redoing the entire gym floor!  We beefed up the rubber from 1/4″ and quadrupled it to be 1″ thick!

You might’ve felt the difference right away, but even if you didn’t your body certainly will!

During any kind of exercise, our muscles are depleted of oxygen.  Working on a hard & unforgiving surface can lead to stress and fatigue related injuries.

Some movements we do are high impact, and performing these on an elastic rubber surface cushions and supports the human body.

Of course this didn’t all happen by some sort of magic.  We had a lot of help.  It was a BIG job!

So I want to say a big thank you to:

Coach Derrick, Coach Tyler, Drew Emralino, Chico, Jeremy Nocon, Anthony Moreno, Lesley, Vaz, Tom Jankas, & Fayez who all helped at different points throughout the weekend.

The biggest thanks of all goes to Coach House who spearheaded the whole thing!

Without him getting the ball rolling in the first place and planning the logistics of the whole operation, the flooring would have probably just sat in the parking lot for another 6 months.

We’ll be wrapping up little flooring odds and ends this weekend, so until then make sure to watch your step!

Congratulations to everyone who made our Labor Day “Hotshots 19” a HUGE success!  We had over 30 of you come out and throw down to pay your respects to the fallen!


Wednesday’s Training:

CrossFit:

A) Skills Technique Development:

FOUR SETS:

Peek-A-Boo Ring Swings x 5 reps; Rest as needed

THREE SETS :

Box Jump-Ups (low catch) + 2 Ring Dips; Rest as needed

ONE SET:

Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps

B) WOD: 20 MIN- E4MOM (5 rounds):

3 MUSCLE-UP
6 PISTOLS
12 CAL BIKE

Fusion:

PART A: LOCOMOTION (10 MIN)

2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS

:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A: Barbell Strength

3 SETS:
A1: Tempo Back Squat @ 50X1; 6-8 Reps; rest 30 sec
A2: 30 SEC MAX REP PUSH UPS / ROLL UPS; rest 30 sec

B: Core Work – Alt. EMOM (Complete work / rest in time remaining) x 8 MIN (2 SETS)

2 SETS ALT EMOM:
B1: Hanging Bent Knee to L-Sit (or Knee Hold Up) x 10-12 Reps
B2: Max Compression Hollow Body Hold (bent knees ok) x 40 Sec / 20 Sec rest
B3: Sit Ups or V-Ups x 12-15 Reps
B4: Side Plank Arch Ups (Right Side only) x 8 Reps each side

C: WOD – FOR TIME (15 MIN CAP)

1000 M ROW
50 Empty Barbell Thrusters
30 Pull Ups or Jumping Pull Ups (no bands)


Thursday’s Training:

CrossFit:

A) Olympic Weightlifting Technique:

Eight sets of:

Full Clean x 1.1 @ 90+%

(rest 10 seconds between singles)

Rest 2 minutes between sets

B) WOD: on a running clock…

at 0:00
3 rounds:

10 burpee
15 slam balls (heavy)

at 15:00
3 rounds:

10 burpee
15 db snatch

Fitness:

Strength, Technique, & Development:

3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES)

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s