Well September is here and we started if off with the "Hotshots 19" workout. Great job to everyone that came out, especially miss Jacey Harris who completed the whole WOD at 5 months pregnant. What an inspiration!
We have lots happening around CrossFit Pincher Creek this month. The new September schedule is up on the website, be sure to check it out!
Anyone that is interested in a CrossFit Pincher Creek T-shirt please let me know, the orders will be going in at the end of the week! Britini Quinlan will be receiving a free T-shirt with her winning slogan "Encouraging Jerking and Thrusting since 2012" Thank you Brinti!
It has been just under one year since CrossFit Pincher Creek has become affiliated and I can not believe how far we have come. Take a moment to think about all your accomplishments and gains over the past 11 months, you should be proud. In order to celebrate our one year anniversary, we will be hosting a friendly competition October 11 and 12 for members to get together and workout! The competition will have similar standards to the open and introduce you to a really fun side of CrossFit, challenge!! If you are hesitant about competing, don't be! We will have an A as well as a B division and the workouts will be designed to allow everyone to compete!
Lastly we will no longer be selling gym memberships. Those of you that attend 2 or more classes per week are more than welcome to come in during open gym time to work on skills or make up a WOD. If you have had Clarence by one of our coaches to workout on your own you are more than welcome to come in when you can not make it to class.
We want to produce athletes that move with excellent standards and the only way to do so is with coaching and community.
Prep/ Mobility
25 Double unders
1 Length walking overhead lunge
Shoulder smash 2 min per side
Strength/ Skill
Work on split jerk for 10 Min
Conditioning
For time;
50 Walking overhead lunges 45/25
40 KB swings 35/50
30 HSPU
20 Box jumps 20/24
10 Dips
Recovery
Shoulder stretch with band
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