Friday March 1st 2013

It's March already! We have a few announcements for this month. First off March fees are due, second we have 6 am classes running Monday - Friday now so we can train a little harder and accommodate our ever expanding morning class. Lastly we have extended the recipe challenge until the end of March.  If you have a paleo recipe you would like to share please submit it online so we can post it on the website and give everyone more ideas on how to implement a whole foods diet!

For tomorrow; 
Work on some skills; 
Ring dips
Pull ups 
Pistols

Then;
 15-12-9-6-3 
Snatch Balance 
KB Swings 

Wed Feb.27,2013

Prepping for the open? Make sure we are all working on technique before adding weight the dividends will be immense. We all want to be better at something so pick a weakness and start from scratch. Practice the basics and see what happens. 

Some things they say come in three's, well not today! Today it comes in fives.

WOD

20 min AMRAP with a burpee twist

5 double unders
10 hang cleans (65#/95#)
15 squats
20 situps

however on minute 5, 10,and 15 you will stop in the middle of where you are and proceed to do as many burpees as you can for that minute and then pick right up where you left off in the AMRAP

score will be total number of rounds completed plus total burpees.

HAVE FUN

Tuesday February 26 2013

A) Practice the Turkish Get up 

B) 6RFT 
3 Overhead Squats 
6 Pull ups 

February 25 2013

WOD

"Fight Gone Bad"
Wall Balls 14/20
SDHP 53/75
Box Hop
Push Press 53/75
Skip 

Muscle up work 

Friday February 22 2013

Workouts like "Diane" and yesterday's 10 rounds of Toes to Bar and Wall balls may have a few of you feeling frustrated with what you feel you can not do.  No matter who you are CrossFit has a way of exposing  your weaknesses.  While some may see this as threat, others will see it as an opportunity to grow and expand as an athlete as well as a person.  We all have a choice to face our weaknesses or ignore them; keep practicing and in time your bodies will become more efficient machines able to accomplish more things in less time. 

"Diane"

21-15-9

Handstand Push ups 

Deadlift 155/225

Its Friday... work on your weaknesses and spend more time than normal stretching and mobilizing. 

Read this today and had to share it!! 

"We welcome anyone and everyone! You do not have to be in shape or fit to belong to our Tribe. You do not need A plastic membership card to get through the door. You are not just another face. You are not what you can do or what you can’t do.You are not the word Can’t. You are not the person who cut you off in traffic earlier today. You are not the argument you just had before you came. You are not… your Fran time. You are an athlete. You do belong. You are stronger than you know and will do things you never dreamed of doing! You are the fire inside! You are the desire to get better! You are the best you can be today, but not as good as you will be tomorrow! You are your effort! You are your heart! You are your best friend’s best friend! You are someone’s inspiration! You are the reason someone didn’t give up! You are special! You are Spartan’s! You are Family!!" - Spartan CrossFit

WOD
"Megan"
21-15-9
Double unders 
Burpees 
KB swings 

Spend time working on the bar.  Getting really good at Knees to elbows and toes to bar improves your kipping pull ups! 

Tuesday February 19th 2013

We had an awesome turn out today for our holiday Monday workout! Awesome job to everyone that came out and sweated with us before enjoying the day off! I hope you all got to spend some time with your families today! 

For tomorrow;

A) Clean and 2 front squats EMOM for 10 min 

B) Broad jump test.  Complete 4 broad jumps and record your best distance.