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

5/26/15

STRENGTH/OPEN GYM TODAY @ 4PM
OLY/STRENGTH CLASS W JASON WEDNESDAY NIGHTS @ 6:45

Oh that Chazz is such a wild and crazy guy!

Oh that Chazz is such a wild and crazy guy!

STRENGTH
Push Jerk 1RM
RECORD RESULTS!!!

6 Rds:
8 Strict Ring Rows
8 Strict Dips
2 Push Jerks @ 80% of 1RM

10-9-8-7-6-5-4-3-2-1
Front Rack Walking Lunge AHAP
GHD Sit-up

5/25/15

Join us today, Memorial Day, from 8-9:30am. We will be doing Murph but you are more than welcome to use this time as open gym and do your own thing. We just ask that you are mindful that we will be closing up at 9:30am.

ALL OTHER CLASSES ARE CANCELLED

memorial-day-murph

Partition the pull-ups, push-ups, and squats as needed.

Start and finish with a mile run.

If you’ve got a twenty pound vest or body armor, wear it.