12/18/14

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

HAPPY BIRTHDAY OLD MAN GUNTHER!!

Happy birthday to Coach Andy. Thanks for always being the perfect example of fitness and nutrition to all of us. Thank you for being the mature coach while still maintaining an awesome sense of humor. We all look up to you, let’s be honest the boys all want to be you. We are lucky to call you coach but luckier to call you friend. Wishing you the happiest of birthdays!!

Hard to believe I am a day older than you considering I look sooooooooooooooo much younger than you.

Hard to believe I am a day older than you considering I look sooooooooooooooo much younger than you.

WARM UP

Athlete’s Choice

OPEN GYM

OR

WOD

“Andy’s Birthday”

7 Rounds for time:
3 Muscle Ups/Bar Muscle Ups
2 Tire Flips
1 Sled Push (across the parking lot and back) AHAP

L1-3×3 Banded Pull-ups+3 Dips on box
Partner tire Flip, Sled Push
L2-3×3 Strict Pull-ups+3 Ring Dips
L3- As Prescribed

12/17/14

OPEN GYM 3pm w/ Maria

GRACIE’S WARM CLOTHING DRIVE: Gracie and her friends have decided to continue collecting warm clothing for the downtown shelter. The donation box will be in front entry thru Friday. THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY TO YOU
HAPPY BIRTHDAY DEAR LIZZY
HAPPY BIRTHDAY TO YOU!!!!

THIS MAY NOT BE THE BEST PIC BUT WAS SUCH AN AMAZING MOMENT. I LOVE THIS SISTER OF MINE SO MUCH I CAN’T EVEN PUT IT INTO WORDS. WHAT WOULD WE DO WITHOUT HER?? SHE MAKES THIS PLACE SO FUN AND KEEPS US ON OUR TOES WITH HER QUICK WITTED SMART ASS PERSONALITY! LOVE YOU SIS HAPPY 41ST BDAY!!
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WARM UP
4 rds
30 Sec Siagon Squat hold
10 Walking Lunges
Sampson Stretch
10 floor press w empty bar

SKILL
5 Rds
1 Min Max Double Unders
1 Min Rest

WOD
Buy-in: 41 Plate Push Ups
20 Rounds:
(Reps will be 4+1=5, its the best I could do k!)
5 Liz’s BW Back Squats
5 DB Burpee Box Overs
5 Broad Jumps
Cash-out: 41 Strict Db Press

L1 85/60, 15/10
L2 120/85, 20/15
L3 170/120, 35/20

12/16/14

STRENGTH CLASS TODAY @4:00PM

GRACIE’S COAT DRIVE: Any unused coats hanging out at your house?? We would love to take them off of your hands and donate them to a great cause! There will be a drop box in the front entry Monday & Tuesday . THANK YOU!!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

Jack and his sweath angel of death!

Jack and his sweath angel of death! Haha love the buns on the sweat angel.

WARM UP

3 Rounds:
250 Meter Row
10 Inch Worm
15 Banded Good Mornings
20 Walking Lunges

STRENGTH

In as few sets as possible:
40 DB Push-up Renegade Rows

WOD

OTM 15
1. Max Rep Power Cleans
2. Max Rep Burpees
3. Max Rep Butterfly Sit-ups

L1-65/45, L2-95/65, L3 135/95

12/15/14

GRACIE’S COAT DRIVE: Any unused coats hanging out at your house??  We would love to take them off of your hands and donate them to a great cause!  There will be a drop box in the front entry Monday & Tuesday .  THANK YOU!!

ATTENTION!!! TOMORROW WE WILL BE RUNNING A BOOTCAMP CLASS AT 7:30AM FOR ANYONE INTERESTED!

HOLIDAY SCHEDULE
DECEMBER 22: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 23: 5:30AM, 6:30AM, 9AM, 4PM STRENGTH/OPEN GYM, 5PM CROSSFIT
DECEMBER 24: 5:30AM, 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 26: 6:30AM, 7:30AM OPEN GYM, 8:30AM
DECEMBER 27: REGULAR SATURDAY SCHEDULE
DECEMBER 31: 5:30AM, 6:30AM 7:30AM OPEN GYM, 8:30AM
NEW YEARS DAY: OPEN GYM 8-9:30AM

Did you know that Mary and her boss are the ones "behind" our B4B T-shirt donation each.  This makes it possible for 100% of the money we raise to go to Mammograms in Action.

Did you know that Mary and her boss are the ones “behind” our B4B T-shirt donation each year?This makes it possible for ALL  of the money we raise to go to Mammograms in Action.  HAPPY BIRTHDAY MARY!!

WARM UP
10 Min Amrap
10 Strict Ring Rows
15 Wall Squat
20 Sec Handstand Hol
30 Double Unders

STRENGTH/SKILL
Split Squat
3X5 AHAP

SPECIAL REQUEST FOR MARY’S BIRTHDAY!!
WOD
“Mary”
20 Min AMRAP
5 Handstand Push-ups
10 Pistol Squats (alternating)
15 Pull-ups

L1 Strict Db Press/Window Hspu, Banded Pistol/Box Pistol, Jump PU/Ring Row

L2 Window or Banded Hspu,  Banded Pistol, Banded PU

L3 As prescribed