~On Ramp begins TODAY!: Monday, February 6 @ 6:15p -Mon, Wed, Fri @ 6:15pm. 3x per week for 4 weeks. (REGISTER HERE) WOD: P1. Shoulder Press: 3@70%. 3@80%. 3+@90%. P2. 1 Rep Max height Box jump (Compare) When Laura Dziak first started CrossFit, she was mildly concerned about bulking up. What preoccupied her more, however, […]
February Newsletter “And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.” – Andrew Carnegie TEAM WOD: Teams of 3, AMRAP 20 min. Row 500m. KB swing (35,53#) Medball Clean (14,20#) 1 team partner at
“Here is where you become the person you always wanted to be. You find the strength, and the courage, and the sheer guts to get through what you do not want to do. And you finish.” WOD: Make up/Goat Day: P1. Cindy AMRAP 20 min: 5 pullup, 10 pushup, 15 squat P2. Deadlift 3@70%. 3@80%.
Gumbo Recipe! Who Loved that Gumbo This Weekend!? By hcfchallenge WOD: AMRAP 2 min. followed by 2 min rest x 5 rounds. 1 Rope Climb (15′), 2 Front Squats (115,185#) 2 Rope Climb, 4 Front Squats 3 Rope Climb, 6 Front Squats.. (Go as far as you can in 2 min., barbell comes from floor.) 4:15
Today is open registration for the 2012 CrossFit Open qualifiers! There are two steps to competing in the Open. First, you will need to create an account. Once you have an account, you can begin filling out your profile and will be able to receive notifications about the season if you choose to. Starting February
Paleo Challenge winners have a chance to win $200 cash! There will be 1 male and 1 female winner after the 30 days, and each will take home $200 each! Keep your head in the game and check out this awesome book for recipes: Well Fed. Review by Jenna: BEST BOOK!! BUY IT NOW!! By hcfchallenge
DAY 1 of the Paleo Challenge! This challenge is a way to better health and performance for a longer, happier life. You must consider new habits, routines, and time management to help this new lifestyle become easier. You might have to overcome temptations while you’re “on the go,” with friends, attending a wedding, birthday party,
REMINDER: FREE COMMUNITY WOD @ 4pm! We invite you (our members- past, present, future) to bring a friend, family member, co-worker to join us in a FREE community WOD! Team up with your buddy to show them our awesome community and get in a FREE WOD, in which you will participate with them! (REGISTER HERE)
Coach, I Totally Get It Now! Matt Foreman WOD: P1. 3 Position Clean. Incrementing each round to a solid heavy set. P2. 80-90% of your heaviest from part 1. AMRAP 5 min. Cleans
THINGS FOR YOU TO DO! 1. Sign up for the Paleo Seminar, Sunday 4pm (REGISTER HERE) & the Paleo Challenge, Starts Monday! (REGISTER HERE)- DO BOTH OF THESE BEFORE FRIDAY NIGHT! 2. After signing up for the challenge, Sign the sheet on the cork board at the gym to get your body composition measured. (Sign
