ANNIE ARE YOU OKAY?

Tressa

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Reminding everyone that Bring a Friend day is NEXT THURSDAY. This Thursday is still November!

We get to retest today! A pretty easy, if not the easiest “Girl” benchmark they have around. It’s all about how fast can you move. Test yourself here, go out super hard and see if you can hold on!

WEDNESDAY 11/29/17

A. “Annie”
50/40/30/20/10:
Dubs
abmat sit ups
*RX+ GHD sit ups 30/25/20/15/10
*14 min cut off. 3/30/17 Retest:

3/30/17

 

B. Accessory
5 sets:
10 bent over row/side (AHAP)
10 bottoms up KB press/side (AHAP)
50m sandbag carry (AHAP)

Cheers

Jodi, Kaley, Comer, Teri, Chelsea

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!
  • Reminding everyone that Bring a Friend day is NEXT THURSDAY. This Thursday is still November!

Another great podcast here. Many of you probably don’t know Stan Effording because he’s not involved with crossfit but very very smart dude. This is a great podcast in how to deal with injury and what the best approach is, despite what a doctor tells you, they’re not always right (I know i’m probably gonna be shot down for saying that). Take a listen, probably swears a lot so be aware

TUESDAY 11/28/17

A. Power clean: 5/5/4/4/3/3
*TNG

B. “Cheers”
For total reps:
5 min max calorie row
–Rest 4 min–
3 min max burpees to plate (45#)

MONDAYZZZ

Bro

BOX BRIEF

  • Our Annual Christmas Party is Monday December 18th at 5 pm. To find out all the info CLICK HERE
  • We will also be doing our Annual Sub for Santa this year! We will give you guys details as soon as we know!

I hope everyone had a wonderful holiday and great memories were made. Hopefully some of you were like me and basically ate yourself into a coma for a couple days. Hopefully we can get ourselves back on track! We all know the holiday’s are the hardest time for people to make it to the gym, let alone try and eat better. If you can or need to, wake up and come to an early class. I know it sucks but if you have a busy day I promise it’ll make your day better, and plus you’re getting fit while people are still sleeping! Lucky you!

Pretty good podcast below. I love listening to the Old school cross fitters and how they started and all that. I just love the raw stories of the old school, people doing it in the backyard or using cement as a KB, all really cool stuff. Might be some swearing so be aware. But something to enjoy on your Sunday!

MONDAY 11/27/17

A. “Third Wheel”
10 AMRAP:
3 strict pullups
6 box jump 30/24
9 KBS 70/53

B. Gymnastic strength
3-5 sets:
50′ front rack DB lunge
50′ HS walk

11/20/17
11/21/17
11/22/17

Open gym from 6-8 AM

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!

Just reminding everyone of open gym Thursday (Thanksgiving) from 6-8 am. We will have 2-3 workouts written on the board. You can choose one of those workouts or you can do whatever you would like. That’s what open gym is for. Just try and be done around 8 am so we can lock up the gym. If you can try and text a few people from the gym and see when they are going so you’re not by yourself!

And then of course make sure you enjoy the rest of the day with your family. And last but not lease, live a little and eat some delicious food!!

12 DAYS OF THANKFULNESS!

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Today is the day we do our annual Thanksgiving workout! Now we’ve been saying it this week but the workout will take a little while! So please try and show up on time! You can understand with all these movements how hard it is for the coaches to get everything ready to go so you guys can leave on time. If you guys show up late it just makes it harder for the coaches to get everyone ready, and then they get in trouble when the workout goes past the class time! So please try and show up on time! We want you guys to enjoy this workout, it should be a fun one and one you can look back and see if we improved!

WEDNESDAY 11/22/17

A. “12 days of Thankfulness”
1- 100 m row/10 calorie AD
2- power clean 135/95
3- ring dip
4- DB snatch (each arm)
5- burpees
6- t2b
7- pushups
8- box jump 24/20
9- KBS 70/53
10- pullups
11- front squat 135/95
12- shoulder to OH 135/95
*45 min cut off
You will do it just like the song: 100m row. 2 power clean & 100m row. 3 ring dip, 2 power clean & 100m row. 4/3/2/1, etc. until you have done 12/11/10…..3/2/1
*11/23/16 retest:

11/23/16

Quick and dirty

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Another great podcast here. Always good to learn something new. This time of year is always good to find a few hours and listen to a podcast or read a book and spend some quality time with your family and friends. We have some more days off from work and always good to have balance. We always focus on working out but it’s also good to understand the reason behind the working out. If the point of you working out is to be healthier and enjoy events with your family, don’t be so obsessed with working out that you miss doing stuff with your family! Life is all about balance.

TUESDAY 11/21/17

A. “Deep Blue”
5 AMRAP:
5 box jump 30/24
10 devil press (AHAP)

B. Accessory:
3-4 sets:
15-25 GHD sit ups
15-25 hip ext.
15-20 banded face pulls

LEARN MORE

Colten

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Wednesday November 22nd will be our Annual “12 Days of Thankfulness”. Make sure you show up on time so we can get the workout done in time!

Well we have a short week today with the holiday’s approaching! make sure you get it in if you can! I know people are super busy this time of year. If it’s possible wake up and come to an early class! Get it out of the way and I promise your whole day will be better!

Pretty good podcast to listen to if you have the time. Chris Hinshaw is one of the smartest guys around. So many games athletes have him as a coach is crazy. If all those people listen to what he has to say, then I bet we can all learn something too!

MONDAY 11/20/17

A. Push jerk: 5/5/5/5/5/5

B. For time:
30 push jerks @ 80% of heaviest 5 rep (from ground)

11/13/17
11/14/17
11/15/17
11/16/17
11/17/17

ARTIE

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!

Another Friday is upon us, and that brings along another hero workout. This one has a bit of a twist! Most of you know the girl benchmark “Cindy”. Well this is Cindy, but a few more pullups and then ending with some thrusters. Find a groove here. 20 minutes is a long time, basically 3 movements happening here. Pulling, pushing and squatting. So be smart. Not a lot of time to recover between these movement so it’s all about pacing yourself and finding a groove you can stay in! Have fun!

FRIDAY 11/17/17

A. “Artie”
20 AMRAP:
5 pullups
10 pushups
15 air squat
5 pullups
10 thrusters 95/65

BRING A FRIEND DAY!

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Bring a Friend day is this Thursday. All classes free to try!

Today is bring a friend day! Invite somebody you know, and come have some fun! If you didn’t bring a friend (can you say loser 🙂 ) then partner up with someone new. We get it you have some best friends you’re attached at the hip with at the gym, but get to know someone new! Have some fun with them and hit it hard! If I remember correctly people loved this workout 🙂 so here it is again!

THURSDAY 11/16/17

Bring a Friend Day!
A. “Deck of Cards”
Number represents repetitions (Face cards = 10, Aces = 15 reps)
Suit represents the movement.
Hearts = Burpees
Diamonds = Abmat sit ups
Spades = Kettlebell Swings (53/35)
Clubs = Box jump 24/20
Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.
Score is the time it takes your class to make it through the deck!

SPEED KILLS

BOX BRIEF

  • Holiday schedule: November 23rd (Thanksgiving) we will have open gym form 6-8 AM. November 24th (Friday) we will BE CLOSED!
  • Bring a Friend day is this Thursday. All classes free to try!

Once again working on cycling a barbell quickly today. Most of you will want to have a strategy going into this. My challenge to you is to go all out from the start. Yes you will probably hit a wall and die off, but same the pacing for when it matters, like the open or a competition. Today see how far you can push it at a suicide pace and how long you can hold onto that pace. No one ever got less fit going out a little too hard. Better to go out too much and know you can reel it in then go out too slow and wonder what if. Look at some youtube videos if you need to for cycling the barbell quickly. That’s the goal for today.

WEDNESDAY 11/15/17

A. “Air Bag”
7 AMRAP:
7 power snatch 75/55
7 hspu

B. Accessory
3-5 sets:
200′ single arm farmer carry/side
200′ single arm front rack carry/side
*all AHAP