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Saturday 7-4-15

GYM CLOSED

HAPPY INDEPENDENCE DAY!!!

4th-of-Julyquote openIt is by the goodness of God that in our country we have those three unspeakably precious things: freedom of speech, freedom of conscience, and the prudence never to practice either of tquote closehem. (Mark Twain)

 
 

Friday 7-3-15

WOD

A.

Against a running clock, starting at 0:00 and running up to 20:00…

0:00 to 6:00
Establish a 1-RM Snatch

6:01 to 14:00
Complete as many rounds and reps as possible of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
30 Double Unders
15 Toes-to-Bar

14:01 to 20:00
Establish a 1-RM Snatch

B.

Every two minutes, for 10 minutes (5 sets):
16 Overhead Stationary Lunges

Use the heaviest load you believe you can handle for all five sets.

HF9A2075_Snapseed

Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openThere is no such thing as accident; it is fate misnamed. (Naquote closepoleon Bonaparte)

 

 
 

Thursday 7-2-15

WOD

5 Rounds of:
12 Burpees
24 Sit-Ups
250m Row

For Time

HF9A2711_Snapseed

Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openIf you catch me saying ‘I am a serious actor’, I beg you to slap quote closeme. (Johnny Depp)

 
 

Wednesday 7-1-15

WOD

A.
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Build over the course of the eight sets.

B.
4 Rounds of:
100 Double-Unders
10 Front Squats (185/135)
20 Pull-Ups
For Time

*It’s going to be HOT HOT HOT!!! Drink plenty of water throughout the day.

IMG_6154_Snapseed

Five people signed up from Guest Days. Everyone brought in one person, so baby Taylor was recruited to draw one name at random. Winner winner chicken dinner!!! Eric Guzman you are the recipient of free membership dues for the moth of July.

Thank you to everyone one that brought someone in. We hope they enjoyed their CrossFit experience and now have a new found respect for what you put yourself through everyday.

Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openTo improve is to change; to be perfect is to change often. (Wquote closeinston Churchill)

 

 
 

Tuesday 6-30-15

WOD

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

What does 3110 mean? Click Here to learn about tempo training.

B.
Run 800 Meters

15/10 Muscle-Ups

Run 1 Mile

15/10 Muscle-Ups

Run 800 Meters

For Time

*It’s going to be HOT HOT HOT!!! Drink plenty of water throughout the day.

HF9A2635_Snapseed

Upcoming Events:

7-4-15 Gym Closed for Independence Day.

7-11-15 Pull Up Clinic with Coaches Dave and Craig.

7-12-15 Sunday Funday! Softball and BBQ.

9-12-15 Powerlifting Clinic with Coach Ron.

quote openI cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun. (Chaquote closerles R. Swindoll)

 

 

 
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