“Goodie Bag”

Tuesday, August 11, 2020

Happy Birthday Makenzie P !

Work Out of the Day

1. SKILL/SWOD

15 minutes to work on HS walking and strict muscle-ups

2. METCON

“Goodie Bag”
For Time:
800 Meter Run
50/35 Cal A-Bike
40 Toes to Bar
200 Meter DB Run 50/35
40 DB Box Step-ups 50/35 (24″/20″)
50/35 Cal A-Bike
800 Meter Run

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

SKILL LEVELS PART 2:

…THE ENTRY TO THE COMPETITORS’ PROGRAM

Our ultimate goal with this system was to use it as an objective qualifier for the competitors’ program. The RX+ Program was designed years ago, with the intent that after building a balanced, capable athlete in Skill Level 1, and beginning Skill Level 2, we begin to refine many of the movements, skills, and level of capacity needed to compete in a higher-level program…safely…and without “preferential treatment” or subjectivity. When things get busy it’s easy to lose sight of the basics sometime, and this is what happened with the Skill Levels. We actually had some issues with them not being fair for masters athletes, which is why we pulled them off the shelf to amend them.

Let’s face it, when we speak of competitors, we shouldn’t have to worry about scaling. The athletes at this level should have the basics in the sport for competing at an RX level. And should scaling be needed, this level of athlete will know how to scale as well.

Our daily programming includes two open gyms, specific skill work on higher-level gymnastics, structured strength…so if you have a deficiency in an area, there is time and you have resources to help you bring that deficiency up to where you want and need it to be.

Note the “check marks” below – these are things essential for competing in the sport of CrossFit. They fall nicely into  a pattern in Skill Levels 1 and 2.

Use these tools to help you achieve your goals!

 

CHALK FOR SALE!

Due to the lack of comfort we have in putting the community chalk buckets out during COVID, we have decided to sell chalk blocks. This will be your personal chalk bag – dress it up however you wish – but please follow normal chalk rules:

  1. Use chalk “in bag”
  2. We know, chalk makes you stronger, but too much chalk plus sweat just equals paste
  3. Clean up chalk mess on floor, barbells, dumbbells, pull up bars, rings and spilled chalk bags with mops provided at box.

$4.00/block. Cash or venmo…sorry, can’t swipe CC’s or set CC’s on file for this at this time. “grab and go”. As usual, ticket goes in “pay here” box.

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