Listening to Coach Glassman

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • We have apparel at the gym for sizing. Write your size on the sheet at the gym as soon as you can!
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.

Today we are listening to the one and only Coach Glassman. If you don’t know who he is, you need to start looking on youtube. He is the CEO of CrossFit, he started it all. He is the man behind all of the knowledge and fitness that has since gone on. He has a bunch of amazing information out there if you’re willing to look for it. Dude know’s his stuff. Today we listen to him by adding in some more dumbbells for workouts. Should be a good time!

FRIDAY 2/3/17

A. Deadlift: find a 5 rep max

B. “Grip and Rip”
3 rounds for time:
21 DB hang power clean
15 DB shoulder to OH
9 DB front squat
*As heavy as possible

 

Bring a Friend day!!

BOX BRIEF

  • The Nutrition challenge info CLICK HERE
  • We have apparel at the gym for sizing. Write your size on the sheet at the gym as soon as you can!
  • If you want in on the new programming options, email me at chansporter@gmail.com. Lets get the new year started!
  • Sign up for the CrossFit Games Open CLICK HERE.

Great job to all of you today! Love seeing all of those PR’s! It’s nice to see all of your hard work is paying off!! And back by popular demand, you’ll see more Weightlifting Wednesday as the weeks go on 🙂

Today is bring a friend day! Remember all classes are free to try! Bring a buddy who needs a little fitness in their life and come have some fun with them! These are always a good time!! Hope to see some new faces!

Happy Birthday Sarah Nielsen! If you see her wish her a happy one!

THURSDAY 2/2/17

Bring a friend day
A. “Sand Trap”
Teams of 2
20 AMRAP:
60 calorie row/60 KBS 53/35
50 calorie row/50 box jump 24/20
40 calorie row/40 burpees
30 calorie row/30 wallballs 20/14
20 calorie row/20 t2b