Saturday

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

TEAM WOD 10am

Friday

Everyone did awesome today at the Filthy fifty. We definitely saw improvements....
Eat clean and you will see results! You cannot run a race car on 87 octane, efficiently anyways. 


Skill Development
Clean....


WOD
5 rounds for time of:
9 Squat Cleans 135/95lb
9 Chest to bar pull ups


Post loads and times to comments.

Thursday

I want to thank everyone in the morning classes for cleaning the gym. You all made it a better place. A special thank you to Kathy K. for spearheading the cleaning. Thank you!!

WOD
'Filthy Fifty'
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35/26lb)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds & 30lbs
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.

Note if you miss today's WOD you will make it up this week.

This marks the END of the 30 day Paleo Challenge.  Who is going to stick with it???


....

Wednesday

WOD
Tabata row....
8 intervals of 20 seconds of work followed by 10 seconds of rest.

MOBILITY.

Tuesday

The Filthy Fifty will be this Thursday.

WOD
AMRAP in 20 minutes of:
5 thrusters 95/65lb
7 Hang power cleans 95/65lb
10 Sumo Deadlift-High-pulls 95/65lb


Post loads, rounds and fractions of rounds to comments......



.....

Monday

 Why cake you may ask in the beginning of the closing week of the Paleo challenge? I will tell you....
Red Velvet cake is my favorite cake. It is like CrossFit. Hear me out: CrossFit is a great training and workout regimen as you may all know. It is as good as cake and I want you to eat it too. What I LOVE about CrossFit is that it forces proper movement in order to be successful. Meaning that if you have great movement in the beginning of the WOD and let it fall apart towards the end you will suffer more for this. You will fail more, you will add more time to your 'score', you will hear me yell at you more, and worse case scenario you risk injury.
What I have seen not only at our gym but at others, is athletes cutting corners on their 'exercises' in order to complete the rep. And with the 'cutting' corners you are slowing progress to getting stronger. Example would be not going low enough during your "+" round of back squats but continuing to do so for more reps to put on the board...All for the reason of competition. I have seen people round their backs during kettlbell swings because they are fatigued, which happens, but instead of taking a rest and fixing themselves they continue with the bad movement in order to beat the other guy. You are truly only hurting yourself....
CrossFit is truly about fitness....  The middle of the cake, the core, the best part, is the fitness aspect of CrossFit and what it demands from us that other programs do not. The competition part of CrossFit is just the icing on top.




Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups


Post rounds completed to comments.


...

Saturday

REST DAY


REST DAY


REST DAY