Joe, Colten

BOX BRIEF

• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. If you didn’t make it to the meeting the rule sheet is attached RIGHT HERE
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• If you plan on doing “The Zone” for the nutrition challenge then click the link and it’ll take you to the PDF THE ZONE
• If you want to sign up for the Team Series (we’ll be doing the workouts in class, might as well) then click on the link TEAM SERIES
• Bring a Friend Day is this THURSDAY!! All classes are free to try!

Today is Bring a Friend Day! All classes are free to try! Invite some people to come hit the workout. We love seeing new people on these days, that’s why we program in every month! Because we want to see some new faces in here! So help us out and ask your friends to come have some fun!

THURSDAY 9/20/18

Bring a Friend Day
Teams of 2
A. “Camo Hat”
2 rounds for max reps:
2:00 Calorie Row
2:00 OH Walking Lunge (AHAP)
2:00 Calorie Bike
2:00 Kettlebell Swings 53/35
*Rest 2:00 between rounds

Sam

BOX BRIEF

• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. If you didn’t make it to the meeting the rule sheet is attached RIGHT HERE
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• If you plan on doing “The Zone” for the nutrition challenge then click the link and it’ll take you to the PDF THE ZONE
• If you want to sign up for the Team Series (we’ll be doing the workouts in class, might as well) then click on the link TEAM SERIES
• Bring a Friend Day is this THURSDAY!! All classes are free to try!

Wednesday is here, and it’s all about getting over the hump. Hopefully to help you guys get over it we can set some PR’s today? Either way remember to be safe! If a PR is there then go for it, if not live to fight another day!

Along with it being Humpday, why not a podcast to educate us all?? CrossFit Founder Greg Glassman describes the current health crisis as “The Mess.” With the addition of CrossFit Level 1 Certificate Courses specifically for health-care providers, “we’re making an impact,” Glassman says. Dr. Douglas Michaelsen attended his MD L1 last weekend in Aromas, Ca. As an avid CrossFitter and a health-care provider, Dr. Michaelsen understands “The Mess,” and he wants to help.

For those of you that don’t know what “The Mess” is, its basically how more and more people are getting type 2 diabetes and all these health risks from eating and drinking horrible things!

WEDNESDAY 9/19/18

A. “Getting Stuck”
With a running clock
From 0:00-10:00
30 T2b
70 Dubs
From 10:00-20:00
Find a 5 rep max Deadlift

Sarah, Casey, Dava

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• Bring a Friend Day is this THURSDAY!! All classes are free to try!

Ever heard of the team series? We’ve done them here at the gym for a few years now but what is it all about? I’d say it’s like the open, except a lot more fun and not nearly as painful! It’s done online just like the open and you’ll submit your scores just like normal. Only difference is you have a partner to do the workouts with that make it quite a bit more fun. The video below also explains about it. But maybe you should get a partner and sign up?? It might be a little late notice on my part, but the first batch of workouts will be announced this Wednesday. We’ll be doing a few of the workouts in class so you might as well sign up and do it right? Maybe partner up with someone who has different strengths and weaknesses than you for fun. Or even partner up with your favorite partner or someone new?? Either way its fun to see where your fitness level is at, and also nothing better than suffering with a friend!

TUESDAY 9/18/18

A. “Turn It Up”
5 rounds for time:
10 DB Front Squat (AHAP)
10 Ring Dip
*12 Min Cap

B. Accessory
5 sets:
10 Single Arm Row/side
30 Banded Pull Aparts
10-15 DB Lateral Raise

Clay

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• We will be having a nutrition challenge meeting Monday the 17th @ 7 pm. Should only last around 30 minutes. We will go over rules, which diets we’ll use and answer all your questions!

Just reminding everyone that Monday night at 7 pm we will be going over the nutrition challenge and all of the details! Come ready to ask questions and write down some info! Should be pretty quick! Hope to see you there!

Are you a procrastinator? Are you really bad when it comes to it or just so-so? We all know that a lot of people talk about the case of the Monday’s and how hard it is to get going on Monday after a long weekend. Some of that might have to do with procrastinating. Might have to do with the things you don’t want to do for the week ahead.

But we need to change our mindset about that. You can probably all agree that your day gets better after you’ve worked out. Sometimes you procrastinate but not long enough to where you still get a workout in. Other times you do it for so long, that a workout never happens, and then you might be angry about it, or just maybe you feel some guilt. Tim Urban has a creative way of thinking about procrastination. Some funny stuff in here and might help you wrap your head and think outside the box of ways that might help you get after Monday a little better??

MONDAY 9/17/18

A. Gymnastic Strength
3-4 sets:
10-15 C2b
20-30 Hollow Rocks

B. “Getcha Some”
For time:
25 Power Snatch 75/55
25 Box Jump Over 24/20
25 Power Snatch
*10 Min Cap

Friday Vibes!

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• We will be having a nutrition challenge meeting Monday the 17th @ 7 pm. Should only last around 30 minutes. We will go over rules, which diets we’ll use and answer all your questions!

Benchmark Friday! Hopefully you guys can keep a smile throughout this whole workout! It’s a tough one but it’s a great test of capacity. Nothing crazy as far as weight goes, it’s just all about how can you keep up the pace. One of the thing I’ve noticed is that people tend to struggle with transitions on this workout. Give yourself time to get to the next movement, but don’t lolly gag. Get some reps in right at the start. Once you get started you’re in it and can keep moving. But when you sit there forever you just end up wasting more time than you think. So get some reps in, especially if you know you’re going to rest at some point during the minute. Might as well get some reps in instead of rest forever, get a few reps then rest even more!

FRIDAY 9/14/18

A. “Fight Gone Bad”
3 rounds for max reps:
1:00 Wallball 20/14
1:00 SDHP 75/55
1:00 Box Jump 20/15
1:00 Push Press 75/55
1:00 Calorie Row
Rest 1:00
*5/9/16 Retest:

5/9/16

Tausha

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• We will be having a nutrition challenge meeting Monday the 17th @ 7 pm. Should only last around 30 minutes. We will go over rules, which diets we’ll use and answer all your questions!

Even though we are having a nutrition challenge soon and going to have a meeting answering all your questions it’s always nice to learn a little something new about nutrition. Even though it’s a bit of a long podcast, maybe listening to it as you drive to work or something like that might make it easier for as long as it is. Some good information in here. Like with anything you hear or see, you need to take it with a grain of salt. Some of the things they say, might work for you or you might agree with and other stuff you might not like. You just need to realize that you have to do experiments on yourself all the time. See what foods do and don’t work for you. It’s all individual, it’s not a 1 size fits all program. Everyone will be different and just because people rave about it doesn’t always mean it will be the best choice for you. The only way to see if it works is to try it.

It’s Tahnee Marshall’s birthday! If you see her wish her a happy one!

THURSDAY 9/13/18

A. Power Snatch
3-3-3-2-2-2

B. “Barbed Wire”
4 sets:
In a 2:00 window:
20/15 Calorie Bike (30/22 AD)
With remainder of time AMRAP Power snatch 135/95
*Rest 2:00 btwn sets

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE
• We will be having a nutrition challenge meeting Monday the 17th @ 7 pm. Should only last around 30 minutes. We will go over rules, which diets we’ll use and answer all your questions!

So unless you’ve been living under a rock by now you should have heard the news about how regionals are dead. We’re still unsure of what is really going to happen and how they’re going to organize all this. Crossfit HQ has yet to come out with the rulebook or any information. All we’ve heard is some bits and pieces. As far as we know they will be doing sanctioned events that you can compete at. So far they’ve announced 2- Dubia and Granite Games. I’m sure more are to come, but there is some update that people have heard from Glassman about what will go on? It’s all here say at this point until something has come out from HQ but this is pretty juicy stuff if you care!

WEDNESDAY 9/12/18

A. “Recess”
21-15-9
C2b
Burpee
*12 Min Cap

B. Gymnastic Strength
Accumulate:
3:00 Ring Support
2:00 L-sit
100′ HS Walk

Comer

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE

We will be having a meeting and going over the rules and all that on Monday the 17th at 7 pm. We will do this right after the 6 pm class. We will try and make this quick and painless, around 30 minutes. We’ll just go over which diets are approved and all the rules and any questions that you guys have! If you plan on doing the nutrition challenge please try and show up! And maybe write some notes if someone you know whats to do it but can’t make it.

Today we have some strength work mixed with some high skill gymnastic work. The goal is obviously to go heavy on the squats, but also find a challenging option on the HSPU. Don’t be obsessed with getting ugly reps, make them pretty. You will have rest so the goal is to keep everything beautiful!

TUESDAY 9/11/18

A. “Hot Water”
20 EMOM:
1) 3 Back Squat
2) 5-10 Strict Handstand Pushups

Peyton

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!
• Demo T-shirts are in to try on to see what size you what. Follow the link to see what will be on the shirts! CLICK HERE

Hopefully you guys had an amazing weekend and are ready to get back to work! And here’s a great podcast to get your week started. This gym made somewhat of a bold statement, but the statement is the truth! If you’ve been paying attention, CEO Greg Glassman is starting to take a serious stand on showing more appreciation to normal members and not the CrossFit Games. He wants people all over to realize how many lives are being affected by joining a CrossFit gym!

Little video might help some of you today who tend to get some back pain while doing this. Remember only go as low as you can handle keeping the midline tight!

MONDAY 9/10/18

A. “Lead Foot”
For time:
400m run
15 hang power clean 135/95
400m run
15 hang power clean
400m run
*12 Min Cap

B. Accessory
Accumulate:
75-100 GHD Situps
75-100 Banded Good Mornings

BOX BRIEF

• It’s a new month, that means we need goals on the goal board! Get to it!
• Bring a Friend Day is this Thursday! All classes are free to try!!
• Nutrition Challenge will start September 24th and will go 8 weeks long! Mark your calendars. More details to come on a meeting before hand to go over all the details!

Friday is here, and it’s time for a hero workout! Another new one on the table today. We’ve been doing a lot of pulling this week, mainly from the floor, so why not do some squatting for our workout?? Should be a good one. If this is a light weight to you, then you should push the pace. If this is a so-so weight, then do what you can do, take breaks when needed. If you can handle the load and the movements, then it all comes down to how fast you can run! Enjoy your Friday!

Today is Billy Peterson’s birthday! If you see him wish him a happy one!!

FRIDAY 9/7/18

A. “Zembiec”
5 rounds for time:
11 Back Squat 185/120
7 Strict Burpee Pullup
400m Run
*During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up
**30 MIn Cap

U.S. Marine Corps Maj. Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007, in Baghdad, Iraq.

He is survived by his wife, Pamela; daughter, Fallyn; parents, Donald and Jo Ann; and brother, John.