5/30/15

BOOTCAMP TODAY W/ KAT AND LIZ 8AM AT LULULEMON STATION PARK (OUTSIDE)

IF YOU ARE INTERESTED IN OUR CROSSFIT KIDS PROGRAM PLEASE PUT YOUR NAME ON SIGN UP SHEET BY WHITEBOARD

REMINDER: JUNE PAYMENTS ARE DUE MONDAY

Noelle has been around awhile but clearly has been hiding some pretty cool stuff from us!!! When she got up to leave today she did it in style!!

WARM UP
Bruce’s Choice

WOD
In teams of 2
1 mile run switching every 200m
50 Front Squats 75/55, 55/40, 40/30
50 Front Squats 105/75, 75/55, 55/40
50 Power Cleans 105/75, 75/55, 55/40
50 Power Cleans 155/105, 105/75, 75/55
1 mile run switching every 200m

5/28/15

HAPPY 66TH BIRTHDAY PEGGY!!!!

In honor of Peggy’s birthday she has requested to do the hero WOD “The Don”! Peggy we love you and this one’s for you.

Pretty badass at 66!!

Pretty badass at 66!!

WARM UP

4 Rounds:
100 Meter Run
10 Ring Rows
10 Push-ups
10 Walking Lunges
10 Sit-ups

WOD

“The Don”
For time:
66 Deadlifts 110/75
66 Box Jumps 24/20
66 Kettlebell Swings 50/35
66 Knees-to-Elbows
66 Sit-ups
66 Pull-ups
66 Thrusters 55/35
66 Wall-ball Shots 20/14
66 Burpees
66 Double-unders

45 MINUTE CUT OFF

Scale as needed

5/28/15

OPEN GYM TODAY
We will be starting our CrossFit Kids summer program June 8. Classes will be held M, T, TH at 8AM (ages 6-11) and 10AM (ages 12-15). Cost will be $200 for 30 sessions. Sign up sheet is available at gym or you can Facebook us!

What does Steve say  before a PR???  "Man, I'm pretty damn strong"...try it people it works!!!  I like to say "I'm the sh**" and growl!  You just need to find what works for you.  Self talk can be a powerful thing for good or bad.

What does Steve say before a PR??? “Man, I’m pretty damn strong”…try it people it works!!! I like to say “I’m the sh**” and growl or do the Sweatfield rebel yell, you just need to find what works for you. Self talk can be a powerful thing for good or bad.

WARM UP
Athletes Choice

STRENGTH
Bench Press 1RM

WOD
5 Rounds
400m Run
Max rep bench press @ 65-70% of 1RM
Rest 1 Minute between rounds

5/27/15

WARM UP

GROUP WARM UP BE ON TIME!!

Junkyard Dog
Burgener Warm Up with PVC or light barbell

3 Reps of each step for 3 Rounds

burgener-warmup

STRENGTH

Power Snatch 1RM

WOD

12 Minute Ladder

3 Power Snatch
3 Burpees
6 Power Snatch
6 Burpees
9 Power Snatch
9 Burpees
12 Power Snatch
12 Burpees
And so on until time expires