Yoga class is at 10:30 on Thursdays. However, Ali is on vacation the the next two weeks. Classes will resume on Feburary 2nd.
7:30 Early Bird Class:
You know the drill, be here!
8:30 CrossFit Class:
5 Rounds for time of:
400 meter run
20 box jumps 24/20″
20 toes to bars
Some ‘action’ shots from Friday’s team Fran AMRAP
We have a new supply of Fish Oil in both Lemon and Tangerine. Get your’s now!
We have SFH Fortified Protein in both vanilla and chocolate!
Friday’s CF Kids. How darn cute are they??
Day 5 of the Burpee Challenge
EVERYONE should at least give this Challenge a shot for 30 days. The Fire-breathers can go all the way to 100. Come on, let’s get ‘er done!
WOD- Team Fran
15 minute AMRAP
In teams of 2 with only 1 person working at a time complete as many rounds of:
as possible in 15 minutes
Lift/Skill- Overhead squats 5-5-5
WOD- 3 rounds for time of:
500 Meter row
25 Wall balls
A few pics from Thursday’s WOD…
Perry getting his goblet squats done, Scotty up the rope and Amy finishing KB swings. Nice!
Scott loving the Turkish get-ups, while Amy does goblet squats!
5pm class warming up for the WOD. Big turn-out!
Results from Thursday’s WOD below
CrossFit Kids is rockin’!
The kids are getting fit and having a blast. Notice Heather Hart’s son, Kash flashin’ the guns. Is being a ham nature or nurture? The eternal question!
4th Day of the Burpee Challenge!
WOD- 20 minute AMRAP of:
10 Turkish Get-ups*
20 Goblet squats
30 Kettle-bell swings
200 Meter suitcase carry (one-handed KB carry)
1 Rope climb
* weight used for Turkish get-up will determine your Rx
Results from Wednesday’s WOD
Some ‘action’ shots from Wednesday’s Muscle-ups and Double-unders WOD:
Jason getting a round of DU’s done at 9:30:
Kyla looking good on her deadlifts prior to the WOD at noon:
This time the noon crew had to substitute pull-ups and dips
for the muscle-ups, but next time…
Nice job Brandon on the Muscle-ups!
Perfect form on Double-unders from Jack at the 5 pm class!
The Intermediate class was working hard at the noon class too!
Here are the scores for Wednesday’s WOD.
Day Three of the 100 Day Burpee Challenge!
Take 15-20 minutes to build up to a heavy 5 rep set of dead-lifts.
Reps must be perfect to count. Remember, mechanics first, then intensity (weight).
WOD- 3 Rounds for time of:
* Substitution for Muscle-ups are 3 ring dips and 3 pull-ups PER muscle-up
WOD- 20 Minute AMRAP of:
Nice turn-out for Monday/Tuesday Intermediate WOD. Results below:
Some pictures of the morning class doing Chelsea:. Kyla and Tara finishing a round of push-ups.
Dane getting the pull-ups done Rx. Nice job big guy!
Ryan W got 35 rounds Rx, wow! Check out the rest of the results below. The names rubbed out were due to wall walks, oops!
The climbing wall is coming along nicely. As you can see from the picture below, Monique is hard at work setting fun and challenging new routes. In the next week or so, we’ll have a short class on some of the finer points of rock climbing and the auto-belay system. We’ll keep you posted as to the exact date!
The 100 day Burpee Challenge began on Monday.
I know that the 9:30 and noon CrossFit classes are in because they all had to do 10 burpees to warm-up! Here’s the deal: you can partition your burpees throughout the day. You don’t have to do them all at once. Also, ANY burpees during a WOD count!! Finally, if you miss a day, you can make it up the next day, so don’t sweat it if you skip a day (I wouldn’t recommend this after day 80 or so!)
Speaking of Challeneges. Our Winter Lean-out is in full swing. If you want to be part of the Challenge (it’s optional) you need to get our ‘before’ pictures taken by 1/10/2012. You can have someone at the gym take your pic or do it yourself at home. Just make sure the pics are date-stamped.
Every minute, on the minute do:
The noon class getting through Monday’s lifting WOD. Melina looking good on a Dead-lift, while Russ gets another hang power snatch done!
Brandon using the reverse grip and a perfect set-up for his Dead-lift
A shot of the Intermediate Class gettin’ done! Rowing, burpees and box-jumps. Life is sweet!
Classes are M/W/F@ 4:45 for Elementary and 6pm for teens. Get your kids into CrossFit at an early and set them on the road to a lifetime of health and fitness Remember, our members get a special rate!
Check out results from Monday’s WOD below. As usual, Dusty killed!