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Saturday Clinic Registration

 

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The Saturday clinics are off and running and are a big hit.  We were full last week and we expect they will continue to sell out.  This week Lloyd will be conducting the 90 minute clinic on the Jerk and everything involved.  Gold members still need to log in and reserve a spot even though these are free for gold members.  If you would like to attend these clinics as a basic, bronze or silver register using the button below.   Get in before it’s sold out!!

enroll-today

 

 

Today:

21, 15 and 9

Deadlift (135, 95)

OHS (135,95)

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A picture says a thousand words

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This picture is one of may favorite from last week.  I posted this on Facebook and got a good amount of likes, comments and shares so I’m assuming you like it as well.  I don’t like it because someone is suffering through a tough workout.  I don’t like it because there is another person pushing that said sufferer through to the next rep.  I love it because Steven is encouraging his Dad to keep pushing.   I love it because I remember Rick Johnson being very adamant about CrossFit not being for him.  I love it because there are so many other stories exactly like this one.  Parents cheering on their kids, KIDS cheering on their parents is something you don’t see all the time.  I love how deep CrossFit and our gym goes in to some peoples lives.  How far can you track CrossFit in your life?  Where did you hear about it?  I know you see all you long lost friends getting into CrossFit as well.  How many ways can you count the degrees of separation with CrossFit?

Today:

2 Cleans, 2 hang Cleans and 2 jerks.  As heavy as possible for the load.  You can drop the weight at any time but don’t take time to recover.

Then:  Coach led core work

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Skills Pay The Bills

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So, CrossFit recognizes 10 General Physical Skills: Cardiovascular Endurance • Stamnia • Strength • Flexibility • Power • Speed • Coordination • Agility • Balance • Accuracy

Our goal is to build well-rounded athletes. Therefore, all ten of those skills need to be as level with each other as possible. You should be as strong as you are flexibility, as powerful as you are accurate, as fast as you are coordinated, and so forth. Often we test the symmetry of these skills through WODs. Every once in a while, we’ll test these skills individually. At 10AM, we will have a “Skills Test”. It’s a great way to identify our weaknesses.  These tests will be revealed moments before you have to perform them so be ready for anything. If you think you’ll need anything – jump rope, knee sleeves, lifting shoes, tape, gloves, sunglasses, belt, – bring them.

TODAY: SUN, MAR 15, 2014

10AM – SKILLS TEST

11AM

5 ROUNDS FOR TIME

200 METER PLATE CARRY 45#/25#
15 HANG POWER CLEANS 135#/95#
15 BAR FACING BURPEES

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Final Bring A Friend Day

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We’ve thoroughly enjoyed having your friends over this week and we hope they were able to grasp what we have to offer. Also, we appreciate how much pride you have in us and taking the time to share this experience with your family & friends. Today is our final Bring A Friend Day of the season. Take advantage of this opportunity to introduce all your loved ones to CrossFit. PLEASE ARRIVE 15-20 MINUTES EARLY TO GET A WAIVER FILL OUT.

TODAY: BRING A FRIEND DAY – SAT, MAR 15, 2014

TEAM OF 4 (Yes, you and your friend need to make 2 new friends)

FOR TOTAL REPS

AMRAP IN 3:00
PAIR A – DEADLIFTS 185#/125#
PAIR B – TOES TO BAR

AMRAP IN 3:00
PAIR A – TOES TO BAR
PAIR B – DEADLIFTS 185#/125#

AMRAP IN 3:00
PAIR A – HAND RELEASE PUSH UPS
PAIR B – ALTERNATING OVERHEAD WALKING LUNGE STEPS

AMRAP IN 3:00
PAIR A - ALTERNATING OVERHEAD WALKING LUNGE STEPS 45#/25#
PAIR B – HAND RELEASE PUSH UPS

*Keep a running tally of all of your reps between all 4 movements (don’t try to do math at the end).

*Your score is the total number of reps completed by both pairs combined.

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Let The Games Continue

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Tonight, we’ll be holding our second workout of the 2014 CFW Games. All of our CFW athletes dug down deep to deliver some great scores. But who would’ve guessed that the Kid’s would put on the most inspiring show of grit and determination. We’re expecting the same display of tenacity this evening with a very tough workout. They could use your support during this family-friendly, community event. The festivities will begin promptly at 6:30PM. Athletes, make sure you’re warmed and ready to go.

REMINDER: THE NORMALLY SCHEDULED 6:30PM & 7:30PM CLASSES ARE CANCELLED. Come and enjoy the event.

TODAY: FRI, MAR 14, 2014

FOR TIME:
•40 PULL UPS
•40 DUMBBELL THRUSTERS 45#/30#
•40 ALTERNATING DUMBBELL SNATCH 45#/30#
•40 RING DIPS
•40 KETTLEBELL SUMO DEADLIFT HIGH PULLS 70#/53#

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Let’s Recap

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We had a great time meeting your friends yesterday and look forward to meeting more on our last Bring A Friend Day this Saturday, Mar 15. Again, please arrive early to fill out paperwork. Class will start promptly.

Our first Saturday Weightlifting Clinic sold out quickly. Future announcements will be posted on Mondays. The class is capped at 8 participants but you may put your name on a waiting list just in case someone doesn’t show up. If you sign up on the waiting list, please arrive prepared to workout.

The Viewing Party for The CrossFit Games Open 14.3 WOD Announcement will be held on the Strong Side starting at 8PM. Come hang out with your friends and family as 2 elite athletes go head-to-head.

TODAY: THURS, MAR 13, 2014

FIND 3 REP MAX PUSH PRESS
Then, STRICT PRESS 3X3 @ 75% OF 3 REP MAX PUSH PRESS

-THEN-

4 ROUNDS FOR TIME
12 PISTOLS
12 HANG POWER SNATCH 75#/55#

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What Can We Do For You?

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I hope your friends enjoyed our first Bring A Friend Day of the year and that you’ve invited more to share the experience with you today. If you read the post at the beginning of the week, you’ve started to learn what CrossFit is all about. But after trying one of our workouts, while laying on the floor, out of breath, in a puddle of sweat, you may be wondering what you’re doing to yourself and why you’ll want to do this on a regular basis. Let’s talk about the benefits of training the way we do.

  • BE PREPARED FOR ANYTHING – We pride ourselves on preparing for the “unknown and unknowable”. Our constantly varied program prepares you for life’s demands — from carrying a bag of groceries up the stairs to climbing a mountain, and everything inbetween. We never know what life may throw at us but when the time comes, you’ll be physically ready.
  • FEEL BETTER – Training functional movements will strengthen the way your body is actually built to move. Your normal daily activities will become easier. We improve the way your body uses energy so you’ll have more of it no matter what you’re doing.
  • LOOK BETTER – Our high intensity workouts burn fat and builds muscle. This, along with a wholesome diet, will build a strong, healthy body.
  • GAIN CONFIDENCE – You are physically capable of much more than you think. You’ll do many things you never imagined yourself being capable of. We train mental toughness here too. Once you tap into it, you’ll become unstoppable.
  • BECOME PART OF A TIGHT-KNIT COMMUNITY – It’s the community that drives this box. You’ll build long-lasting friendships in this very supportive and encouraging group of people.

These are some of the life changing qualities of CrossFit that has your friends so enthusiastic for you to get involved. Give it a try!

PLEASE BRING YOUR FRIENDS 15-20 MINUTES EARLY TO FILL OUT A WAIVER.

STRONG SIDE ANNOUNCEMENT – We will be conducting our first 90-Minute Strong Side Clinic this Saturday, March 15 at 10:00AM. This clinic is capped at 8 participants. $20 for Non-Gold Members. Free for Gold Members. Register on ZenPlanner (look for “Weightlifting Clinic”).

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TODAY: BRING A FRIEND DAY – WEDS, MAR 12, 2014

TEAMS OF 2

100 ALTERNATING BOX JUMPS 24″/20″

100 PUSH PRESS 95#/65#

100 KETTLEBELL SWINGS 53#/35#

*5 AIR SQUATS EMOM (Every Minute On The Minute) by both partners.

**One person works at a time.

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Happy Birthday, Coach Evy

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Please join me in wishing a very happy birthday to our newly certified USAW Sports Performance Coach, Evy Voltaire.

Who wants to guess how old she turns today? Hopefully you’ll guess better than FOX 5 News (skip to 5:08 in the video for a laugh).

TODAY: HAPPY BIRTHDAY EVY, ver. 2014, TUES, MAR 11, 2014

10 MINUTE CAP

3 ROUNDS

50 DOUBLE UNDERS
3 SQUAT CLEAN & JERKS 185#/125#

-Then, in the time remaining-

AMRAP

5 HANDSTAND PUSH UPS
10 DEADLIFTS 185#/125#

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Let’s Start From The Beginning

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Today will be our first Bring A Friend Day of 2014 so I hope you’ve invited your friends to read the post, as it will become part of their daily routine.

If this is your first exposure to CrossFit, I suppose we should start at the beginning and describe what CrossFit actually is. If you were to walk into one of our classes and ask each person “What is CrossFit“, I’m certain you’d get 15 different answers. The interesting thing is each person is probably right. CrossFit is not easy to describe quickly in a few words. So, as simply as possible, I’ll attempt to describe what we do here.

CrossFit is a strength and conditioning program. However, what’s unique to CrossFit is it utilizes functional movement, or movement patterns found in your everyday life: sitting and standing, picking stuff up, placing things above your head, pushing/pulling etc. We’re building a capacity in these movements to allow you to keep them for the rest of your life. We will increase your capacity by designing intense workouts that are constantly varied using these functional movements. Therefore, your body won’t plateau to the same old routine. In fact, we rarely do the same workout twice. CrossFit is difficult, by design. However, every workout is scalable. We can adjust or substitute any movement to meet your current fitness level or need.

Of course, that’s just scratching the surface. There’s plenty, plenty more that goes into the program. CrossFit also describes a movement, a state of mind, and a lifestyle. You’ll likely learn more about yourself and your mental toughness than just what you’re physically capable of. These workouts can be the most challenging but most rewarding physical activities you’ll ever endure.

Please watch the video above for a little more insight on the program that will change your life.

PLEASE BRING YOUR FRIENDS 15-20 MINUTES EARLY TO FILL OUT A WAIVER.

TODAY: BRING A FRIEND DAY – MON, MAR 10, 2014

TEAMS OF 2

AMRAP IN 15 MINUTES

PERSON 1:
•5 PULL UPS
•10 WALL BALLS 20#/14#
•15 ABMAT SIT UPS

PERSON 2:
•12 BURPEES

*When Person 2 finishes the burpees, switch with Person 1 (pick up where they left off).

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CFW 14.2 Skills

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So I am already getting a lot of questions about standards and scaling options for next weeks CFW Games 14.2.  I would love to tell you exactly what you are doing today…but I’m just not going to do that.  Instead I am going to provide all competitors with an opportunity to come in and work on the skills necessary to crush 14.2 on Friday night.  Again, awesome job last night!

Today: 03/09/14

10am:

Skills – Pull Ups and Overhead Squats

11am:

75 Wall Balls with 5 Push Press EMOM @ (135/95)

Rest 2 mins

150 ABMAT Sit Ups with 5 Push Jerks EMOM (135/95)

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