Lifting heavy!

THE CREW

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.
  • Because of the fair going on this week, we will have limited hours. Wednesday, Thursday, Friday we will only have 1 PM class at 5 pm. Enjoy the fair!
  • Bring a friend day is this Thursday!!
  • We need to know if you want to do the CrossFit Unknown Competition. CLICK HERE to read all of the info and let us know by signing up at the gym!

This writing attached talks about the keys to being stronger is between the ears just as much as anywhere else. It’s a pretty good read, it’s also pretty funny to me. The guy who wrote it, Chris Moore, was part of barbell shrugged, known as the chubby guy of the group. He writings in this article have changed over the years. The more you read his books, the more he talks about how people should have to listen to heavy, hard music to pump themselves up to lift, or scream and yell, they don’t need that kind of stress when they try for maxes. Interesting how his ideas have changed, either way it’s still a great read!

READ IT HERE

Pretty fitting for what we will be doing today!

TUESDAY 8/1/17

A. “Squatty Poddy”
Overhead Squat: 1/1/1/1/1
Front Squat: 1/1/1/1/1
Back Squat: 1/1/1/1/1
*Score is heaviest at each movement

 

Gym Competition??

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.
  • Because of the fair going on this week, we will have limited hours. Wednesday, Thursday, Friday we will only have 1 PM class at 5 pm. Enjoy the fair!
  • Bring a Friend Day is this Thursday!!

Okay so we’ve come up with a little idea and wanted to see if there was any interest. There is a link below that you can read that will give you all the info you need. If you have any questions you can ask Tausha or me. Thanks guys!

CLICK HERE

Also as written above, since it is the Morgan County Fair this week our schedule will have some changes. Wednesday, Thursday and Friday there will only be 1 pm class at 5 pm. Hopefully this will allow you to still go to the fair and enjoy the week!

MONDAY 7/31/17

A. “Nate”
20 AMRAP:
2 muscle up
4 HSPU
8 KBS 70/53
*Retest from 11/21/16:

11/21/16

 

7/27/17
7/28/17

 

Games are almost here!

Tara, Tausha, Jennie

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.

Pretty cool video of Scott Panchik getting ready for the games. If you don’t know, the crossfit games are less than a week away! Always fun to watch the best of the best throw down and do ridiculous things! Tune into games.crossfit.com to watch the videos! Youtube might have some stuff too! But check it out!

Saturday is Ryder Lish’s birthday! If you see him wish him a happy one!

FRIDAY 7/28/17

A. Gymnastic strength
10/8/6/4/2 x 2-3 sets
alt. pistols
kipping hspu
GHD sit up

B.“Carry On”
4 rounds for time:
10 hang power clean 135/95
100m run
10 push jerk
30 dubs
*14 min cut off

Muscle ups!

Dava

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.

Today we get to hit a beauty of a workout! It is low rep, so it should allow you to keep moving! But make sure you pick a scaling option that is right for you! As always make sure you’re hitting the stimulus!

If you’re a little bored and wanna watch some good stuff, here you go! Take a listen, been listening to these guys since they did video #1. Sometimes I think it isn’t as good as it use to be but these guys have some amazing videos with some great info, if you ever feel like you wanna take a listen and watch, these guys have a ton of stuff. Take a look and learn something new!

THURSDAY 7/27/17

A. “Comin’ Home”
20 rounds for time:
1 muscle up
5 burpees
*20 min cut off

7/24/17
7/25/17

Retest

Ryder

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.

Sorry about last night with the no post. Was a crazy day, but we’re back on track! Speaking of back on track, here’s an easy way to help with the diet. Take this list and us it to your advantage. Try it out, do you agree with what is said? Disagree? Does some stuff work for you or all of it? Everyone is different, you have to find out what is right for YOU! CLICK HERE

WEDNESDAY 7/26/17

A. Squat snatch:
3/2/1 x 3
*wave loading style. Rest as needed btwn reps

B. Airdyne test:
1:00 max calories
*3/1/17 retest:

3/1/17

Pioneer Day!

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.
  • Only 1 class today at 7 AM! Hope to see you there!

Just reminding everyone only 1 class tomorrow at 7 am! Hope to see everyone there! Should be a good one!

Took a little spin on a hero workout called “Sisson”. Mixed it up a little and changed some movements, but should still be pretty nasty! Hope you enjoy!

And before I forgot, to those of you that have said something. You can now click on the pictures to see the whiteboard

MONDAY 7/24/17

Teams of 2
A. “Sissy”
30 AMRAP:
9 KBS 70/53
7 hspu
5 burpees
150m run
*if you have a vest, wear it
**Alt. rounds

Friday!!

Aaron

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.
  • We will be only have 1 class on Monday July 24th because of the holiday! Time is not yet known, but it will be 7 or 8 am! We will keep you updated!

Well it’s finally Friday! time to finish up the week strong! We’ve rested the legs long enough so today we get to go a little bit below parallel. Nothing crazy, just some strength and skill work but none the less we’ve rested it long enough! Come on in, get some good strength in, and then hit a quick little dirty workout. Enjoy!

Happy early birthday to Rustin Neilsen! His birthday is Saturday! If you see him wish him a happy one!

FRIDAY 7/21/17

A. Heaviest complex in 15 minutes;
squat clean + hang squat clean + push jerk

B. “Diddle”
3 rounds for time:
21 KBS 53/35
15 ring dip
9 burpee to plate (45#)
*12 min cut off

BRING A FRIEND DAY!

Stan

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.
  • We will be only have 1 class on Monday July 24th because of the holiday! Time is not yet known, but it will be 7 or 8 am! We will keep you updated!

Bring a friend day today! Tell some people you need a partner and come have some fun! Let some people know and lets see some new people! Try and partner up with someone who you don’t usually partner up with!

THURSDAY 7/20/17

Bring a friend day
Teams of 2
A. “Whatcha Say”
20 AMRAP:
12/8 calorie row
15 abmat sit up **GHD sit up
100 m run
*Alt. rounds

How to sumo

Tausha, Stan

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.
  • We will be only have 1 class on Monday July 24th because of the holiday! Time is not yet known, but it will be 7 or 8 am! We will keep you updated!

Today we mix it up with some sumo deadlifts. Just another way to pull some heavy weight, don’t worry so much about how close it is to your normal deadlift 3 rep. Some can do more weight, some do less, doesn’t matter too much, just focus on what the video says to help you out a bit:

WEDNESDAY 7/19/17

A. Sumo deadlift: 3/3/3/3/3

B. “DB D.T.”
3 rounds for time:
12 DB deadlift (AHAP)
9 DB hang power clean
6 DB shoulder to OH
*rest :30 btwn rounds. 10 min cut off

No Legs!

Colten

BOX BRIEF

  • Our favorite competition is back! Leave No Survivors is coming back. Registration is now open!! To sign up CLICK HERE
  • New month means new goals! Get them on the goal board!!
  • 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.
  • We will be only have 1 class on Monday July 24th because of the holiday! Time is not yet known, but it will be 7 or 8 am! We will keep you updated!

Good job to all of you that showed up on this day. Yes we didn’t have a lot of people, so you know what that means, more wall balls! But not today, and not the rest of the week, but we will be doing more wall balls as time goes on. You will probably be sore for this whole week if i’m being honest with you. With that being said, show up! I have programmed this whole week to where you won’t be going below parallel for awhile! So your little legs can get a break! So come and move, even if you too sore to push the pace, at least move, motion is lotion! Great way to get the week started!

Happy belated birthday to Chelsie Wiscombe! It was Monday and I spaced it! If you see her wish her a happy one!

TUESDAY 7/18/17

A. “Darkness”
30/20/10:
pullup
pushup
calorie row
*17 min cut off

B. Gymnastic strength
3-5 sets:
10-15 kipping t2b
5-10 strict hspu

7/10/17
7/11/17
7/12/17
7/13/17
7/14/17
7/17/17