Uncategorized

Squats and BlooDThirsty

Tuesday, October 29, 2019 Happy Birthday Raul-Rebel's web guy! Work Out of the Day SKILL/SWOD I. Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last week to 67% 1RM BS METCON II. BlooDThirsty AMRAP 12' 12 DL (155/105) 9 HPC (155/105) 9 Strict HSPU III. Accessory Work (Time [...]

SPRINTS!

Monday, October 28, 2019 Happy Birthday Coach Fields! Work Out of the Day SKILL/SWOD I. Push jerk 5x3 @ 85% METCON II. 10 x 100m sprint Rest 90 seconds Score=slowest 100m   *There is also a spicy rain sub for those thinking you shouldn't come in because it will rain.. come in anyway! =-) RX+ Alt EMOM [...]

REST DAY

Sunday, October 27, 2019 Happy Birthday Blaine and Mariah! REST! RX+ SKILL/SWOD     METCON THIS WEEK AT A GLANCE MONDAY Push jerk 5x3 @ 85% 10 x 100m sprint Rest 90 seconds Score=slowest 100m TUESDAY Front squat/back squat 12 rounds (6 each) 2 front squats 4 back squats From the rack. Increase from last [...]

SATURDAY

Saturday, October 26, 2019 8AM Open Gym or Yoga 9AM Coach Jaida's Team WOD Good luck to AJ and Kat - they're taking the CFL1 this weekend! We're looking forward to adding AJ to the coaching team and having Kat all juiced up on Crossfit as well! NEWS & UPDATES OPEN GYM TIMES AND STRUCTURE [...]

20.3

Friday, October 25, 2019 Happy Birthday Kathy S! Work Out of the Day After the WOD we'll finish with some conditioning - easy effort - keep us moving: 16 MIN ODD: 10 burpee BJO EVEN: :30 ME T2B NOTE: This week began a potentially lengthy process to change the incoming flow at the box. Yes, [...]

Deadlifts and Childs Play

Tuesday, October 22, 2019 Happy Birthday Ashley D and Ashli D! Work Out of the Day NOTE: This week begins a potentially lengthy process to change the incoming flow at the box. Yes, change. Swallow it...it's going to happen. The pattern may not happen exactly as we try it initially, but we'll adjust to the [...]

Squats and an AMRAP

Monday, October 21, 2019 Today we celebrate Theo Huff.  Theo is the firstborn son of Ricky and Leah, and the grandson of Coach Trish, and the nephew of Jenn N. He's also our boy! Theo lost his battle with a rare form of pediatric cancer on this day in 2016.  BUT, today we focus on [...]

Rest Day

Sunday, October 20, 2019 Happy Birthday Coach Lilla and Coach Crum!   P.s. Coach Brian Newdeck’s birthday was yesterday!!  REST! THIS WEEK AT A GLANCE MONDAY Front squat/Back squat 6 Rounds alternate: 2 FS, 4 BS (Rd one: 2 FS, Rd two: 4 BS, repeat) From the rack at 65% 1RM BS 15' AMRAP 20 [...]