BOX BRIEF

• Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
• Bring a Friend Day is this THURSDAY!!!
• There will be no PM classes Friday August 18th because of our party at the Rees’s Pit!
• The Rees’s Pit party is from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like! Directions to the Pit: Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!
• If you would like a t-shirt, we need to know sizes ASAP! It will be black and we will be using the logo in the lower left hand corner. Click link to see. CaptureIt_PROOF

Just reminding everyone that there is no PM classes because we will be having a party at the Rees’s Pit! Make sure you come and have some fun! And do all the fun activities, at your own risk of course, but as long as you’re safe it’ll be a blast! Hope to see you guys there. Read above and read Monday’s post if you need some more info, or text me or Tausha!

So as most of you know, we had our deload week last week! Granted it wasn’t easy, but it was less destructed! Hopefully you’re feeling pretty good going into this week (unless you did the competition, might be a little sore!).

Either way we have a new cycle upon us, this one will be a little different. We will be trying to get the squat’s up a little bit. That will be a main focus that we will have as far as strength goes. The other thing we will be doing that we never have before is adding in a Hero Workout every Friday! Hopefully you guys enjoy it! I know a lot of gyms will do this, so might as well try it and see how it goes. We generally don’t do a ton of hero workouts unless they are on holidays or famous ones like “Murph”. So it’ll be nice to hit some that maybe you’ve never heard of! Hope you like it over the coming weeks! Remember it’s always nice to give a little more for a hero workout. Think of our freedom’s and people risking their life so we can have the amazing day’s we get to have!

FRIDAY 8/18/17

A. “Wittman”
7 rounds for time:
15 KBS 53/35
15 power clean 95/65
15 box jump 24/20
*23 min cut off

**U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

 

BOX BRIEF

• Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
• Bring a Friend Day is this THURSDAY!!!
• There will be no PM classes Friday August 18th because of our party at the Rees’s Pit!
• The Rees’s Pit party is from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like! Directions to the Pit: Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!
• If you would like a t-shirt, we need to know sizes ASAP! It will be black and we will be using the logo in the lower left hand corner. Click link to see. CaptureIt_PROOF

Today is bring a friend day! This is the day’s that we want you to bring someone along with you! Other days may be to technical and can take away from you getting our attention, so today is perfect for you to bring a friend along and suffer together! If you’re one of the loser’s who didn’t bring a friend (just kidding…..sorta) then try and partner up with someone who you normally wouldn’t partner up with! Mix it up a bit and have some fun!

THURSDAY 8/17/17

Bring a Friend Day!
Teams of 2
A. “Scatter”
20 AMRAP:
Buy in: 2000m row
then…
50 wallballs 20/14
400m medball run (200m each)

BOX BRIEF

• Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
• Bring a Friend Day is this THURSDAY!!!
• There will be no PM classes Friday August 18th because of our party at the Rees’s Pit!
• The Rees’s Pit party is from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like! Directions to the Pit: Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!
• If you would like a t-shirt, we need to know sizes ASAP! It will be black and we will be using the logo in the lower left hand corner. Click link to see. CaptureIt_PROOF

Today we get to retest an old friend. Some of you may hate it, some of you may love it. It’s a beautiful combination, some pull and pushing makes for a nasty couplet! Push hard, remember it’s suppose to be fast! Don’t go so heavy you can’t keep the pace! And of course watch the video below! This was my first regional’s I ever went to, man how times have changed! Crazy to think how far it’s come. But I remember being in a small high school gym with this going down, and people were going crazy. Super cool to watch, these were the raw days of crossfit, way cool to experience!

WEDNESDAY 8/16/17

A. “Diane”
21/15/9:
deadlift 225/155
hspu
*10 min cut off
**Retest from 2/2/16:

 

B. Accessory
4-6 sets:
50′ unbroken DB OH lunge (AHAP)
10-15 GHD sit up

BOX BRIEF

• Teams series will be upon us before you know. You can find out more info by CLICKING HERE and sign up! They will be programed during the week just like the open workouts so you might as sign up!
• Bring a Friend Day is this THURSDAY!!!
• There will be no PM classes Friday August 18th because of our party at the Rees’s Pit!
• The Rees’s Pit party is from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like! Directions to the Pit: Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!

So for those of you who did the competition, you know we had you size up for some t-shirt. We will be putting in a t-shirt order for anyone who wants them. We will order some extra, but please try and get your size in by this week. If you won’t be at the gym, text me or Tausha. My biggest pet peeve is people not writing it down and then later on complaining because I don’t have enough for their size. It will be a lighter black shirt, and on the front will have the logo in the bottom left hand corner in the picture below. If you want one please let us know ASAP!

CaptureIt_PROOF

 

TUESDAY 8/15/17

A. Gymnastic strength
12 EMOM:
1) :30 max pullups
2) :20-:30 ring support
3) :30 max t2b
*Score is total reps at each movement

B. “Home Cooking”
8 AMRAP:
15/12 calorie row
50 dubs
10 burpee

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Bring a Friend Day is this THURSDAY!!!

I just wanted to say congrats and thank you to everyone who did the competition this weekend! I hope you guys had a good time and had a good experience! Hopefully, if this was your first one, you have an idea of how it goes so now you can go ahead and start doing some more! They’re not that scary!!

Also congrats to the winners of the competition! Ladies: 1st- Cassidee and Peyton. 2nd- Tara and Jennie. 3rd- Kaley and Kacey!. Men: 1st- Landon and Joe. 2nd- Rocky and Billy. 3rd- Colten and Bowen!

If you guys enjoyed doing this 2 person competition, then we have some good new for you! There is another one coming up that you should participate in as well! It’s called the teams series and CrossFit sponsors it. It’s just like the open, but only in team form. You can find out more info by CLICKING HERE and by watching the video below! And yes, I will be programming these workouts into our daily workouts, so you might as well sign up anyway!

So we’ve talked about the Party as Rees’s pit. So here is some more info for you guys, hopefully you’ve saved the date!

The Rees’s Pit party if from 1 PM- As late as we want! Bring the whole family if you want. Bring some food for yourself and a snack to share and we will provide dinner! Bring life jackets for the kiddos, camping chairs, water toys, kayaks, paddle boards, etc. They have a zip line, rope swing and high dive there as well! There is also a camp fire where we can roast some s’mores if you guys would like!

Because of this going on, there will be no PM classes this Friday, the 18. The directions are simple:

Take our exit and turn across the railroad tracks. Go through the field and over the river bridge. Turn immediately left, keep following the road till it slightly forks and keep left. You can’t miss it!

MONDAY 8/14/17

A. Front squat: 4/4/4/4

B. “Sticky Situation”
For time:
400 m run
45 back squat 135/95
400 m run
30 front squat
400 m run
15 OHS
*8/3/15 retest. 15 min cut off:

 

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Because of our in house competition going on Friday and Saturday we will not be having any classes Friday night or Saturday morning. If you want to workout that bad, find a partner and sign up! If not hit the track for a workout or come in the am on Friday! Thanks guys! Still want to do the competition? CLICK HERE
• We will be treating Friday night and Saturday morning like the open! Meaning food will be there, you can come and hang out, cheer people on, and even help us judge if you would like! Don’t be shy! Come check it out and have some fun!
• Okay here it is DETAILS FOR COMP

Just reminding everyone no PM classes Friday night and no classes Saturday because of the competition! But please come and eat some food, cheer people on, have a good time! If you are competing, make sure you have read the details for the comp above so you know what is going on!

Good podcast to listen to if you have some time, swears a bit so be warned, but a lot of good information going on here. He’s old school when it comes to crossfit, old school guys are the best with the knowledge

FRIDAY 8/11/17

A. Gymnastic strength
Tabata t2b
rest 1:00
Reverse tabata L-sit
*score is max # of t2b and lowest time on L-sit

B. “The Right Spice”
21 EMOM:
1) 15-20 cal row
2) 50m farmers carry 70/53
3) 5 box jump 36/30

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Because of our in house competition going on Friday and Saturday we will not be having any classes Friday night or Saturday morning. If you want to workout that bad, find a partner and sign up! If not hit the track for a workout or come in the am on Friday! Thanks guys! Still want to do the competition? CLICK HERE
• We will be treating Friday night and Saturday morning like the open! Meaning food will be there, you can come and hang out, cheer people on, and even help us judge if you would like! Don’t be shy! Come check it out and have some fun!
• Okay here it is DETAILS FOR COMP

Another workout has been released for you guys, this is probably all that we will release. Hope you guys are getting excited and getting ready to go! Should be a fun weekend!

ANNOUNCED WORKOUT #2

THURSDAY 8/10/17

A. “Virtigo”
For time:
100 dubs
80 goblet squat 53/35
60 SDHP 95/65
40 push press 95/65
20 HSPU
10 muscle up (20 burpee pullup)
*25 min cut off

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Because of our in house competition going on Friday and Saturday we will not be having any classes Friday night or Saturday morning. If you want to workout that bad, find a partner and sign up! If not hit the track for a workout or come in the am on Friday! Thanks guys! Still want to do the competition? CLICK HERE
• We will be treating Friday night and Saturday morning like the open! Meaning food will be there, you can come and hang out, cheer people on, and even help us judge if you would like! Don’t be shy! Come check it out and have some fun!

Okay here is all of the competition details below. I think I put in everything that people have asked about. I dunno how many teams will be in a heat, that will depend on how many judges we will have. Either way make sure you show up on time and ready to go! DETAILS FOR COMP

Another day where it won’t make the body sore, but that doesn’t mean that it will not be a difficult workout. Find a pace that you can maintain! Don’t go out too hot!

WEDNESDAY 8/9/17

A. Gymnastic strength
10 EMOM:
1) 5 strict pullup
2) 5 strict ring dip

B. “Just Breathe”
5 rounds for time:
200m run
10 burpees
*14 min cut off

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Because of our in house competition going on Friday and Saturday we will not be having any classes Friday night or Saturday morning. If you want to workout that bad, find a partner and sign up! If not hit the track for a workout or come in the am on Friday! Thanks guys! Still want to do the competition? CLICK HERE
• We will be treating Friday night and Saturday morning like the open! Meaning food will be there, you can come and hang out, cheer people on, and even help us judge if you would like! Don’t be shy! Come check it out and have some fun!

Just a reminder to those who will be competing! The info is above, we will have check in’s at 5:00 pm and we will start workouts at 5:30 pm. If you haven’t paid this week, we will need the money when you check in! Just so everyone is clear, it is boys vs girls. Don’t worry we have made it fair with reps!

Some people might be a little confused with what a deload week is. Deload does not mean that every workout is easy peasy and you aren’t gonna breathe hard or sweat. What a deload means is it’s less destructive. Meaning you won’t get sore from the workouts, but you will work hard during the workouts. For the most part this week we are trying to avoid the barbell and heavy weights and focus on moving better and getting feeling better!

TUESDAY 8/8/17

A. “Red Faced”
20 AMRAP:
:30 Wall Sit
10 calorie row
:30 Handstand Hold
10 calorie row
:30 L-Sit Hold
10 calorie row
:30 Chin Over The Bar Hold
10 calorie row

BOX BRIEF

• We will be having a gym party at the Rees’s Pitt on Friday, August 18th! Mark it on your calendars, more info to come.
• New month means new goals! Get them on the goal board!
• Because of our in house competition going on Friday and Saturday we will not be having any classes Friday night or Saturday morning. If you want to workout that bad, find a partner and sign up! If not hit the track for a workout or come in the am on Friday! Thanks guys! Still want to do the competition? CLICK HERE

Okay we have a few announcements we want to go over for you guys. First one being that the in house competition is this Friday and Saturday. With that going on, we will not be having any PM classes on Friday and no AM classes on Saturday. What we will be doing is having Friday night be like it was during the open. Come and cheer people on! We’ll have some food, we’ll make a sign up list at the gym to bring some food, they’ll be doing 2 workouts Friday, and then 2 workouts Saturday. So you can come cheer them on both days if you would like, and we can have food for both days! So if you haven’t sign up you won’t be working out those days, but you can still come cheer people on!

Second announcement is that if you are doing the competition, we need the money by this week so we can get some prizes for those who finish top 3. So make sure you get it to us as soon as you can.

Third announcement is we are releasing one of the workouts you guys will be doing for the competition. We may release all of them as time goes on, or we might keep 1 or 2 quite. I haven’t decided yet, but you have released one so take a look! WORKOUT HERE!

Fourth announcement is this week will be a deload week for you guys. We’ve had a hard 8 weeks or so if working pretty hard. So this week will be easier! Make this time beneficial, don’t just leave early, take care of yourself, do some extra mobility, stretch more, drink more water, take care of yourself. If you treat yourself like garbage then you’ll feel like garbage.

MONDAY 8/7/17

A. “Drop Top”
4 rounds for time:
50m prowler push 90/50
20 KBS 53/35
100m run
20 step ups 24/20
*rest 1:30 btwn rounds
**20 min cut off