BOX BRIEF

• Barbell club is Saturday 7AM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!
• Bring a Friend day is Thursday! All classes are free to try!
• Dava will have her master’s workouts announced Thursday night! Come support her over the weekend as she hits the workouts!

Today is bring a friend day! Invite some people to come have some fun! You guys are the reason that we get new people in here! We want them to enjoy their life and their fitness, have them come in with you! Heck take more than half of their reps if you need to, lets see some new faces!

THURSDAY 4/19/18

Bring a Friend Day
Teams of 2
A. “Sled Dog”
3:00 at each station for max reps:
1) Calorie Row
2) Sled push 50m (90/60)
3) Calorie Bike
4) Bear crawl 50′
5) KBS 53/35
6) Walking lunge 50′
*Rest 1:00 btwn movements

Comer

BOX BRIEF

• Barbell club is Saturday 7AM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!
• Bring a Friend day is Thursday! All classes are free to try!
• Dava will have her master’s workouts announced Thursday night! Come support her over the weekend as she hits the workouts!

Today we get the lovely heavy day! It’s been awhile since we’ve pulled a heavy load off the ground, at least for just strength. Listen to your body, warm up well. This is the heaviest load most people ever put on their body since most people can deadlift more weight than anything else. Warm up well and hit it hard, and who knows, might learn something from the video??

WEDNESDAY 4/18/18

Heavy Day
A. Deadlift 8×3
*Odd rounds- 10 strict hspu
*Even rounds- 10 strict ring dip

BOX BRIEF

• Barbell club is Saturday 7AM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!
• Bring a Friend day is Thursday! All classes are free to try!
• Dava will have her master’s workouts announced Thursday night! Come support her over the weekend as she hits the workouts!

This video is legit. I love how CrossFit has turned their attention to everyday athletes and normal people instead of games athletes. So cool to hear stories like this and see the unreal changes people can make. Granted stories like this are rare somewhat. But I bet with time you’ll hear more and more stories like this. It’s a bit long but if you have some time and can play it in the background I for sure would!

TUESDAY 4/17/18

A. “Parking Lot”
12 AMRAP:
150m run
15 Wallball 20/14
10 C2b

B. Accessory
4-5 sets:
5 high box jump
15-20 GHD sit up
20-30 Banded pull aparts

DAVA

BOX BRIEF

• Barbell club is Monday 4PM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!
• Bring a Friend day is Thursday! All classes are free to try!
• Dava will have her master’s workouts announced Thursday night! Come support her over the weekend as she hits the workouts!

Today we get to retest a lovely benchmark! Most people struggle to do this workout RX. The weight tends to get a hair to heavy for people. My suggestion is to pick a weight we know we can handle for multiple reps. Take a look at the video below and watch how the games athletes attack it. Granted they’ve already done 1 benchmark right before this but if the fittest are dropping after a couple sets and going to singles, perhaps you guys should do the same?

Don’t be in a rush with a movement like this. Like we always talk about move well here. Most of you know when you move poorly, and you shouldn’t be proud about it! You should want to fix it. Don’t allow that to happen. Fight to move better each and every time. If you get ugly, try it again and focus on fixing the problem. If the problem happens again then lighten the load and fix the problem, hit that weight a few times and then build back up. Remember this is a lifelong journey. Just because you move like crap and get a PR does not mean that they will continue to happen as time goes on. At some point we have to fix our movement patterns. As the old saying goes, the best time was 10 years ago, the second best time is today!

MONDAY 4/16/18

A. Heavy 1 rep power snatch in 15 min

B. “Isabel”
For time:
30 power snatch 135/95
*8 min cut off
**Retest 6/6/16, if unsure use 75% of A

6/6/16:

6/6/16

Figured this podcast would be somewhat relevant since most people know Josh Bridges and he use to be a Navy Seal. Since today is a hero workout pretty cool to hear the stories of what some of these guys went through to get where they got. Grateful to say the least!

Hopefully this can help you think and amp you up a little for today’s hero workout!

FRIDAY 4/13/18

A. “Scotty”
11 AMRAP:
5 Deadlift 315/225
18 Wallball 20/14
17 Burpees over bar
*Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

B. Gymnastic Strength
Accumulate:
2:00 Ring support

DAVA

This video is a bit of an older video but still a great one. I’m not sure if i’ve posted this one or not, but if I have it’s been awhile ago. This guy has probably forgotten more stuff than most people will ever know about weightlifting. Cool to still have him around to talk and answer questions. Plus he was one of the first ones to teach a weightlifting seminar for CrossFit. That’s about as OG and you can get.

THURSDAY 4/12/18

A. “So Close”
15 AMRAP:
15/12 Calorie Row
15 HSPU
15 T2b

B. Accessory
3-5 sets:
50m Sandbag carry (AHAP)
12 Alt. step ups

Tiffany

To go along with our other post yesterday. There is also a pyramid about movement and how you approach CrossFit. This is generally for beginners but we tend to find out that after some time people who have been doing CrossFit awhile need some reminds. They tend to create some bad habits that need fixing. Or maybe they end up getting an injury and need to reassess how they’ve been moving. But either way it’s the truth.

If you feel that you move perfect, watch yourself move, is there anything you can fix? Maybe you do move perfect, now how about with load? Can you move that well with 70%, 80%, 90% of your 1 rep max. That’s what the best are doing. If you move perfectly with your own body weight, then the goal is to apply that when adding weight. If you start striving for that in every movement I can promise you will continue to improve for years to come.

WEDNESDAY 4/11/18

Heavy Day
A. Back Squat: 2/2/2/2/2/2/2

Aimee

BOX BRIEF

• Barbell club is Saturday 7 AM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!

Another awesome story about how CrossFit made someone healthier. We know this is happening all over the world but it’s nice when you can see it happening to just everyday people. Not some games athlete that does this for a living. This is what it’s all about. If you can look below you see that Nutrition is the foundation of everything we do here at CrossFit. They say if your nutrition isn’t on point then you shouldn’t even worry about the factors above it in the pyramid. Once the Nutrition is dialed in then you can work your way up. The problem is that people seem to not care about their nutrition. Or else they only care for a certain amount of time, let’s say a nutrition challenge or something like that. The goal is to understand that this is a lifestyle change. The more we can understand that the better we can implement it for years to come and continue to stay healthy.

CF Pyramid

TUESDAY 4/10/18

A. “D.T. on the Run”
20 AMRAP:
400m run
1 round of “D.T.”
*start at 95/65, add 20/10 each round
**DT= 12 deadlift, 9 hang power clean, 6 shoulder to OH

BOX BRIEF

• Barbell club is Monday 4 PM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!

The story of Fran is below. Granted we won’t be doing exactly “Fran”. But it will be the same movements, same rep scheme, just a variance to the workout. How fast can you move through this thing? The reps are so short that you can for sure go unbroken, it all just depends on the will power and how hard you’re willing to push. Maybe we can see some people sub 4 min? Only time will tell….

MONDAY 4/9/18

A. “Fake Rubbish And Naive”
9 rounds for time:
5 Thruster 115/75
5 Pullups

B. Gymnastic Strength
Accumulate:
3:00 L-sit

BOX BRIEF

• Barbell club is Saturday 7 AM! Reminder the cost is 20$ per month.
• It’s a new month, that means we need new goals on the goal board! Something that you can accomplish in 30 days!

As requested from you guys we are bringing the hero workouts back on Friday! Remember why we’re doing workouts, take some time thinking about how great it is we live in a free country while you’re suffering through this bad boy. It is a bit higher rep so I caution you guys to listen to your coaches! They will give you options to scale if you need to. We want to hit the workout hard, but we also don’t want to cause an injury by being dumb!

FRIDAY 4/6/18

A. “Michael”
3 rounds for time:
800m run
50 back extensions
50 abmat sit ups
*35 min cut off

**Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.

McGreevy, seven other SEALs. and eight “Army Nightstalker” commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.

He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.