REMINDER

• New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
• This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc.

Today is a workout we do every year. The lady above was my Aunt Linda Frost. On July 13, 2014 she died of Lou Gehrig Disease. Every year we honor her with a workout. So, if you can, try and come hit it hard today. Think of this as a hero workout, but for someone my family was very close to.

This use to be a solo workout, but over the years we’ve developed it into a team workout. Come start off the weekend on the right foot, hope to see you there!

It’s also Dallas Johnson’s birthday! If you see him wish him a happy one!

SATURDAY 7.11.20

Teams of 2
A. “Team Frost”
For time:
200 Double Unders
30 Squat Clean 225/155
200 Double Unders
40 Bar Muscle Up
200 Double Unders
60 Strict Deficit Handstand Pushups 4″/3″
200 Double Under
*35 Min Cap
7/13/19 Retest

**We tried our best to find the whiteboard, but must have lost it somewhere, you can see some scores though so hope it helps!

REMINDER

• New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
• This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc

Delicious Breakfast Hash

Ingredients

• 4 slices of bacon, diced
• 1 poblano pepper, diced
• 1/4 yellow onion, diced
• 1 large sweet potato, shredded
• 5–6 baby portobello mushrooms, sliced
• 2 chicken italian sausage links (I bought the already cooked kind), diced
• 1 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• salt and pepper, to taste
• 4 eggs
• hot sauce, to garnish

Instructions

1. Place a large skillet over medium-high heat.
2. Add diced bacon to the pan and cook until the fat seeps out and the bacon begins to brown.
3. Once bacon is half way cooked, add the diced poblano pepper, yellow onion, and sweet potato. Mix together then cover to help steam the sweet potato and cook it quicker.
4. After about 6-8 minutes of cooking, add in the mushrooms and chicken sausage along with the garlic powder, smoked paprika, and salt and pepper. Mix well, cover again and let cook for about 7-9 minutes, being sure to mix around to keep from sticking to the bottom of the pan.
5. Once everything is nice and toasty, use a spoon to press four spots into your hash mixture, crack an egg into each spot, then add about a tablespoon of water to the pan and cover to help steam the eggs.
6. Let steam until eggs are cooked to preference. Over easy is the right preference, in my opinion. Which is the right opinion.
7. Top with hot sauce. Eat silly pants. EAT IT.

FRIDAY 7.10.20

A. “Are You There?”
4 rounds for time:
20 Kettlebell Swing 53/35
20 Abmat Situp
20/15 Calorie Bike
RX+ 15 GHD Situp
*15 Min Cap

B. Accessory
4-5 sets:
20-25 Hip Extensions
1:00 Banded March

REMINDER

• New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
• This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc.

Some more old school stuff from CrossFit. This stuff is golden, and back when CrossFit was super raw and new. People when HAM and just died for points, the good old days.

Also, funny to point out that most of these Again Faster athletes, are now Rogue athletes. Can you believe the golden boy Rich Froning was once something other than a Rogue athlete? Hard to believe!

THURSDAY 7.9.20

A. “Good Morning”
20 AMRAP:
15/12 Calorie Row
5 Clean and Jerk 135/95
15 Pullup
RX Add 10/5 each round
RX+ Add 20/10 each round
Scaled is 135/95 the whole time

REMINDER

• New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
• This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc.

I know you’ve probably heard us say this a time or two, but maybe you forgot or maybe you just tune us out, who knows??

But just reminding you guys we have stickers at the gym (like the one shown below), that are yours for the taking! All that we ask is if you take one you give us a review on google. It really does help us out a lot with getting the word out about our place. Which we can always use all the help we can get!

If you’ve already taken one and given a review, we thank you! If not, go for it if you take a sticker!

Thanks guys!

WEDNESDAY 7.8.20

A. Front Squat
2-2-2-2-2-2

B. “My Direction”
For time:
40 Wallball, 20 Burpees
Rest 1:30
30 Wallball, 15 Burpees
Rest 1:30
20 Wallball, 10 Burpees
RX 20/14 Wallball
RX+ 30/20 Wallball
*15 Min Cap
**Score is total time including rest

REMINDER

• New month, we have a new challenge! This month’s challenge getting inverted. 1- Max HS Hold. 2- Max Strict HSPU. 3- Max Distance HS Walk (or 5 min practice)
• This month’s goal is focused on nutrition. Come up with something to help you this month. Maybe it’s no grains, sugars, pop, cheat once a week, etc.

It’s a new month, we should already know we need some new goals on the goal board. This month the goals will be focused on nutrition. Anything you feel will help you out a bit with your nutrition. Maybe it’s no sugar this month, no grains, maybe only cheating once a week, whatever it may be. Something you think would help you, that isn’t so extreme that you couldn’t accomplish it! Write it down and then keep yourself honest with it.

The second thing we have is a new monthly challenge. Now we’ve had quite a few people do them starting out, and it’s started to simmer down a bit. So, if you complete these challenges, you’ll get your name put in a hat, and we’ll draw from the hat at the end of the month, you’ll get a prize! Maybe this will spark some interest for people to do the monthly challenges!

This month’s challenge is simple. Getting upside. There is 3 options, pick one of them that works best for you based on your ability, accumulate your times, reps, distance on the board. Like we said, do this and your name gets put in a hat. Options are below:

1. Max HS Hold- Kick up and hold for max time. Only 1 attempt per day. Keep track of time and keep adding up your times as you go.
2. Max Strict HSPU- Can use 1 abmat or bands if you need to. Goal is to get to RX if possible. Only 1 attempt per day. If your reps are low (under 20) then I would try and accumulate AT LEAST 20 reps when you give a max attempt.
3. Max Distance HS Walk- If you’re good at the HS walk, then try and turn around while you’re upside down. Max of 5 attempts per day. Since the gym is so small, you can drop and turn around and go for more distance, no more than 5 times in a day though. If you struggle with the HS walk, give yourself 5 minutes to work on it.

Keep in mind the open is coming up, might want to start working on some of this stuff!

Also it’s Lauralee Miles birthday! If you see her wish her a happy one!

TUESDAY 7.7.20

A. “Open Road”
7 rounds for time:
7 Deadlift 225/155
7 Handstand Pushups
100m Run
*15 Min Cap

B. Accessory
5 sets:
50′ Sled Push (AHAP)
5 Tire Flips (AHAP)

Still focusing Monday’s Post around nutrition.

Today’s post is a podcast. About an hour long, but a lot of great information here. It’s good to hear people who have a ton of knowledge about nutrition like we posted last week. It’s also nice to hear from people who were once very overweight and lost a ton of weight.

Good to see the thought process as well as the science behind it all. Some good nuggets and pearls in this podcast if you have the time for it.

Also wanted to say Congrats to Kaley Porter. She had her baby on July 3rd. Mommy and baby are doing good!

Today is Anne Riches birthday! If you see her wish her a happy one!

MONDAY 7.6.20

A. “Don’t Forget”
21-15-9
Kettlebell Snatch Right Arm 53/35
Kettlebell Snatch Left Arm
Toes To Bar
RX+ 70/53
*10 Min Cap

B. Gymnastic Strength
2-3 sets:
5-4-3-2-1:
Muscle Up
*:15-:20 L-sit Hold btwn sets

Happy 4th of July to all of you guys! Grateful for this amazing free country we live in, and grateful for all of you guys!

Hopefully you guys can get in to class today and hit it hard. Might as well work hard to earn all the bad food you’re going to eat today!

It’s Saturday, and we always do team workouts on Saturday. Today will be no different, we will still do a team workout. We will do some hero workouts because it only seems right. The day we declare our freedom, we have to do some hero workouts!

Come hit it hard today, and be grateful for all you have!

It’s Penny Pincock’s and Lindsay Richins birthday’s! If you see them wish them a happy one!

SATURDAY 7.4.20

Teams of 2
A. “Happy 4th!”
40 AMRAP:
“Bulger”
10 rounds for time:
150m Run, 7 Chest to bar pullups, 7 Front Squat 135/95, 7 Handstand Pushup
straight into…
“Whitten”
5 rounds for time:
22 Kettlebell Swings 53/35, 22 Box Jump 24/20, 400m Run, 22 Burpees, 22 Wallball 20/14
straight into…
“DT”
6 rounds for time:
12 Deadlift, 9 Hang Power Clean, 6 Push Jerk 155/105
straight into…
“Jason”
100-75-50-25 Air Squat
10-15-20-25 Muscle Up
*Get as far as you can in 40 minutes. Once you finish all of the rounds of the desired Hero Workout, you move on to the next one. If you finish “Jason” and there is still time left over, you are done

INGREDIENTS

• 1/2 c. apple, grated
• 1/2 c. raw pecans
• 1/2 c. raw almonds
• 10 medjool dates, pitted
• 1/2 c. almond butter
• 1/2 c. coconut flakes
• 1/2 tsp. ground cinnamon
• 1 tsp. pure vanilla extract

PROCEDURE

• Pulse the pecans and almonds in a food processor until grounded, then place in a large bowl.
• Process the dates in the food processor until the dates turn into a soft paste; you might need to add 1 or 2 tbsp. of water to help the process.
• Add the date paste to the nuts and combine all the remaining ingredients.Stir until well combined.
• Scoop the mixture into tablespoon-sized portions and squeeze together to form a ball, repeat until the remaining mixture is used.
• Refrigerate for an hour or two, then serve.

FRIDAY 7.3.20

A. Bench Press
5-5-4-4-3-3

B. “Pay Dirt”
7 rounds for time:
7 Burpee Box Jump 24/20
5-10-15 Yard Shuttle Run
*12 Min Cap

REMINDER

• New month, we have a new challenge! This month’s challenge is accumulating 15,000 meters of running, rowing, ski erg. You can combine all of the meters!
• This month’s goal is focused on this beautiful weather. We want you to come up with a goal to get outside once a week and do something active!
• Bring a Friend Day is this Thursday! All classes are free to try!

Grab some friends and come hit the workout! We love seeing new people in the gym!

If you have some time today, the podcast is worth the listen. I, personally didn’t know why everyone hated Dave so much. If you watch videos (granted you might have to binge watch a million of them like I did back in the day) you will notice how much Dave cares about CrossFit. I truly believe that no only the games, but a lot of the training department and what they teach and all that is responsible because of Dave. He cares more than people think he does.

This podcast gives me some hope, that everything will work out, for the better. That this change will be better than we ever could have hoped for. Hopefully this can make CrossFit even more open to the public and people won’t be as scared to try it!

Also, yesterday was Jared Anderton’s birthday and I forgot to announce it! If you see him wish him a happy belated one!

THURSDAY 7.2.20

Bring a Friend Day
Teams of 2
A. “Don’t Ya Know”
10 AMRAP:
10-20-30-40….Calorie Row
20-30-40-50….DB Walking Lunge Step
30-40-50-60….Abmat Situp
RX 50/35
RX+ 70/53 KB’s, GHD
**Rest 5:00**
10 AMRAP:
10-20-30-40….Calorie Row
20-30-40-50….DB Box Step Up (1 DB)
30-40-50-60….DB Push Press
RX 50/35, 24/20

REMINDER

• New month, we have a new challenge! This month’s challenge is accumulating 15,000 meters of running, rowing, ski erg. You can combine all of the meters!
• This month’s goal is focused on this beautiful weather. We want you to come up with a goal to get outside once a week and do something active!
• Bring a Friend Day is this Thursday! All classes are free to try!

Many people hate the overhead squat. I get it, it’s not the most comfortable position in the world. Not to mention if you struggle with any mobility, this movement tends to showcase all your weak points.

But isn’t that why we do it? To improve on those weaknesses? I mean, if you never did pullups you’d never do a pullup. At some point we need to just grind out these movements and learn to move as well as possible. Heavier loads isn’t always the answer to progress.

The video below just has some good points on the overhead squat and what we like to see. Always something to work on.

WEDNESDAY 7.1.20

A. Overhead Squat
3-3-3-3-3

B. “Cookie Monster”
12 AMRAP:
20-15-10 Ring Dip
10-15-20 Overhead Squat 95/65
50-50-50 Double Unders
*RX+ 135/95