What we’re doing when we do crossfit

BOX BRIEF

  • Bring a friend day is this Thursday! ALL CLASSES ARE FREE TO TRY!!
  • It’s a new month! That means new goals on the goal board!!

Well I know last month we didn’t have a lot of people write goals on the goal board. So hopefully this month we can have more people write down some goals! Like we’ve said, yes it’s a 30 day goal, but understand this 30 day goal can progress into a bigger goal. Lets say you want to do 20 pullups unbroken and you have 5. The first month can be do 20 pullups every week, next month it could be do try for 7 unbroken once a week, next month could be shoot for 10 unbroken and so on. This goal can progress until you reach the ultimate goal! I know i’ve posted this video before, but it’s worth a listen if you haven’t seen it, or if you need a reminder. We all know the new year is coming upon us quickly and we all know what crazy things people say they’re gonna do, and then it never happens. Lets not be one of those people!

Another great video Ben did. This is the whole point of what we’re trying to accomplish here. Worth a listen to understand how much we can impact not only our lives but the lives of others!

WEDNESDAY 11/1/17

A. Power snatch: 3/3/3/3/3/3
*TNG

B. For time:
20 reps @ 70% of heaviest 3 rep

Reminder of schedule change because of Halloween!

Happy Halloween!

BOX BRIEF

  • Bring a friend day is this Thursday! ALL CLASSES ARE FREE TO TRY!!
  • Since Halloween is Tuesday we will not be having an PM classes! AM schedule will be normal!!

Reminding you guys because of the holiday there will be no PM classes since i’m assuming most of you will be out with your kids or getting ready for a party of some sort! At least I hope you guys won’t just be sitting at home by yourself! Have a safe and fun holiday!! And I hope we can see some wonderful costumes today!! Don’t be lame, dress up and come workout! We’d love to get some pictures of you guys!! Hope to see you there!!

TUESDAY 10/31/17

Teams of 2
A. “Halloween”
20 AMRAP:
31 box jump 24/20
31 c2b
31 KBS 70/53
31 thruster 75/55
31 pushups
31 hang power snatch 75/55
31 over partner burpees
31 abmat sit up
31 wallball 20/14
31 push press 75/55
*Retest from 10/31/16

10/31/16

Maximize your minutes

Tausha

BOX BRIEF

  • Bring a friend day is this Thursday! ALL CLASSES ARE FREE TO TRY!!
  • Since Halloween is Tuesday we will not be having an PM classes! AM schedule will be normal!!

Pretty good podcast from Ben Bergeron. Talks about how to structure your day to get the most out of it. I know I tend to struggle with this at times. Especially looking at social media before I workout, it’s no mystery why I don’t get as much done in training when that happens! Make a goal to get your day/week sorted out so you can become efficient and have time for the things that matter most! Always a good reminder!

MONDAY 10/30/17

A. Gymnastic strength
Accumulate:
30-40 kipping t2b
30-40 supine ring row
*Biggest sets possible

B. “Chasin’ Dreams”
For time:
30 deadlift 155/105
21 ring dip
20 deadlift
15 ring dip
10 deadlift
9 ring dip

HALLOWEEN PARTY TONIGHT!!!!

BOX BRIEF

  • HALLOWEEN PARTY!!!
    When-Friday October 27th @ 6:30 PM – Closing
    Where- Bowling Alley
    Info- Bring the family, friends, lovers, whatever! We will have pizza and breadsticks! Can bring a side dish if you would like! Please try and dress up! Cost is: Family of 4 or less- 10$. Family over 4- 15$
  • Since this week we have our bowling party Friday night. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Reminder that the Halloween party is tonight! All the info is above! Please come hang out and dress up for some fun! Hope to see you all there!! No PM classes because of the party! Come have some fun!!!

Well people voted and the hero workouts won! So we will be continuing what we have done the last 8 weeks or so! We will be doing hero workouts every Friday! Hopefully you guys can continue to enjoy them, or maybe you hate them? Either way push it a little harder. Hero workouts always deserve a little something more. Make sure you try and put a little something more into it!

An old school video right here of an “OG” cross fitter. If you don’t know who this lady is, then you need to do some serious searching into the old school crossfit videos! One of the original nasty girls (look up the workout, changed peoples lives, especially watching women do insane things that guys couldn’t do at the time, they are legit). Hope you enjoy it! Love watching these old school videos! When times were simpler and people were just working out for fun, not for competition!

FRIDAY 10/27/17

A. “Josh”
For time:
21 OHS 95/65
42 pullups
15 OHS
30 pullups
9 OHS
18 pullups
*18 min cut off

UNBROKEN?

BOX BRIEF

  • HALLOWEEN PARTY!!!
    When-Friday October 27th @ 6:30 PM – Closing
    Where- Bowling Alley
    Info- Bring the family, friends, lovers, whatever! We will have pizza and breadsticks! Can bring a side dish if you would like! Please try and dress up! Cost is: Family of 4 or less- 10$. Family over 4- 15$
  • Since this week we have our bowling party Friday night. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Today the challenge is can you go unbroken? Some of you might be able to, that’s the challenge today. Basic movements, rep scheme is doable, so can we make it happen? Obviously the goal would be unbroken, with not a lot of rest. If you’re goal is unbroken and you’re resting a ton, is it worth it? Well that’s for you to decide, but remember if you’re resting more than you’re working then I can probably guess you won’t get much fitness from that. We also have a little twist for those of you up for the challenge. But please, be careful. We usually do GHD’s as accessory, not for time. So I can promise you that doing it for time is a whole different ballgame. And if you don’t believe, you will soon enough. Have fun.

THURSDAY 10/26/17

A. “Rock Bottom”
5 rounds for time:
15 KBS 70/53
15 abmat sit ups **GHD sit up
*10 min cut off

B. Gymnastic strength
3-5 sets:
10 strict hspu
15-20 hip ext.

INTERVAL-ISH

BOX BRIEF

  • HALLOWEEN PARTY!!!
    When-Friday October 27th @ 6:30 PM – Closing
    Where- Bowling Alley
    Info- Bring the family, friends, lovers, whatever! We will have pizza and breadsticks! Can bring a side dish if you would like! Please try and dress up! Cost is: Family of 4 or less- 10$. Family over 4- 15$
  • Since this week we have our bowling party Friday night. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Today we have some interval work, in a sense! Only 1 minute rest between the movements, but the goal is high power output during our “working” time. Now you probably cannot sustain 100% effort during these 3:00 sections. So what effort is best for you for the best score? Is it 80%, 90%, or are you the kind who does 100% until you die and just hold on? All methods are good to try out and test, maybe you try something new today. If you’re the person that always “plays it safe” maybe today you mix it up. Try to go for broke and see what happens? You never got less fit going out a little too fast. Maybe you’re the person who goes out a little too hot like all the time, maybe start out a little slower then you normally would and see what happens. Don’t be afraid to try something knew, it can all amount to getting fitter!

WEDNESDAY 10/25/17

A. “Hard Times”
For total reps:
3:00 max calorie row
3:00 box jump 30/24 (must step down)
3:00 burpee
*Rest 1:00 btwn movements

B. Accessory
FInd the heaviest in 3-5 sets:
200′ sandbag carry
1 TGU (per arm)

Max out time!

Teri, Mitch

BOX BRIEF

  • HALLOWEEN PARTY!!!
    When-Friday October 27th @ 6:30 PM – Closing
    Where- Bowling Alley
    Info- Bring the family, friends, lovers, whatever! We will have pizza and breadsticks! Can bring a side dish if you would like! Please try and dress up! Cost is: Family of 4 or less- 10$. Family over 4- 15$
  • Since this week we have our bowling party Friday night. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Hope you guys are ready for a max. Been a few months since we’ve tested out a clean and jerk max! Hopefully we can get some PRs! After that we’ll be dialing in some technique! The goal for the next few weeks is to work on cycle reps at a weight we can handle! This percentage work should do the trick!

About 1:15 is when the clean and jerk happens. Just watch how he meets the bar on BOTH the clean and the jerk! That is the goal, might be difficult when it comes to a max and I get that, but for the percentage work we should be able to look pretty! So this is the goal for the percentage for sure!!

TUESDAY 10/24/17

A. Clean and jerk: 20 minutes to find a max

7/7/17


B. 6 EMOM:
2 clean and jerk @ 70%
straight into…
4 EMOM:
1 clean and jerk @ 80%
**All cleans will be squat

10/17/17

Halloween Party Info!

Kerry, Grandma Lu, Harper, Joni

BOX BRIEF

  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week we have our bowling party Friday night. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Okay so hopefully by now you guys know about our Halloween party October 27th! We finally got some more info for ya! The time will be from 6:30 PM to closing. We encourage you guys to bring friends, family, whoever you want! We also encourage everyone to dress up! I mean what kind of a Halloween party is it if you don’t dress up? Exactly! Don’t be lame and dress up!

As far as food, we will be having little Ceasar’s pizza and breadsticks. If you guys would like to bring a treat you can, but you don’t have to. As far as cost, since we’re renting out the bowling alley and buying a ton of food all we ask is:

Family of 4= 10$
Family of more than 4=15$

And that’s it! Other then that, we hope to see everyone there and we hope you guys have an enjoyable time!

MONDAY 10/23/17

A. Gymnastic strength
Death by:
Strict ring dip
*If tap out and people still aren’t finished, do 50% of last set

B. “So Rad”
10 rounds for time:
9 t2b
35 double unders
*15 min cut off

10/16/17
10/18/17
10/19/17
10/20/17

No PM classes!

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Just reminding everyone that there will be NO PM CLASSES today because of it being fall break! Many people will probably be on vacation or enjoying time with their families! Come in the AM if you want a workout and then enjoy the rest of the day with the families! We will have normal classes Saturday.

Some of you may want to watch some videos on these KB movements today. I know a lot of people who struggle with a few of these! Watch the video, take some notes and hopefully it will help you!

 FRIDAY 10/20/17

A. Gymnastic strength
10 EMOM:
1) 5 strict pullups
2) 5 strict hspu

B. “Kettlebell Ghost”
For time:
60 goblet squat 53/35 **70/53
50 KB SDHP
40 KB single arm push press (20/side)
30 KB snatch (15/side)

Bring a Friend day!

Dava, Christina, Tristine

BOX BRIEF

  • This Thursday is bring a friend day!! All classes are free to try! Tell some friends and get some people in here!!
  • Save the date: October 27th (Friday) is our Annual Halloween party at the Bowling Alley!
  • Since this week is fall break for our school system. We WILL NOT be having any PM classes on Friday. Come in the AM for a workout!! Saturday will be normal schedule

Hopefully we can see some happy faces like above today, and hopefully those happy faces will have friends with them!

Invite some friends to come workout with you! I know that Facebook is always and easy access to ask for people to come, but people are scared, send them a text or give them a call instead! That way it’s more personal and you can maybe get them to come in a little easier!

These day’s are made for you guys to bring people in! Word of mouth is generally how we get more costumers and you guys are the reason we have good word of mouth! So we always need your help getting people in these doors! So don’t be shy, get some people in here! Having members is how we keep this place running and we can always use more members!!

THURSDAY 10/19/17

Bring a Friend Day
Teams of 3
A. “Book Worm”
20 AMRAP:
7 KBS 70/53
7 box jump 24/20
7 burpees
150′ shuttle sprint (25′ sections)
*1 athlete completes full round