“We promise you this. If you show up, we will help you to the best of our ability. We will talk to you about nutrition, we will give you a high-five, maybe a butt slap, we will care just a little more than you care about yourself, at some point we will be inappropriate around […]
“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.” – John Ruskin REMINDER: CrossFit Ladies night: 6:15pm at malibu grill (half price wine) MOD: Muse Mobility: shoulder/thoracic spine prep WOD: 21-18-15-12-9-6-3: Pullups, Handstand pushups 415 Specialty: Oly-lifting: Clean: Skill transfer exercises. Front Squat, receiving
REMINDER: If your planning on going on our HCF boat trip Sunday July 17, you MUST bring your 25$ in to secure your spot by TODAY!! MOD: unknown Mobility: Band distraction: Hips, shoulders, hammies WOD: CrossFit Total 1 rep max weight for each lift: Back Squat, Shoulder Press, Deadlift (add all 3 lifts to obtain
All teams are groups of individuals but not all groups of individuals necessarily demonstrate the cohesiveness of a team. Teams outperform individuals because teams generate a special energy. This energy develops as team members work together fusing their personal energies and talents to deliver tangible performance results. Team work Team WOD: Teams of 3 AMRAP
We hear that all the time from critics of CrossFit: “It’s just a workout, not some battle or religious experience. You people make too big a deal of it.” And maybe they’re right. But, if it is just a workout, why is CrossFit so successful? Read more.. You are not alone -Lisbeth MOD: Mobility: WOD:
“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.” Mobility: Deadlift Prep WOD: Part 1: Deadlift: No more than 2 attempts to achieve 20 rep max. touch and
20 years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover ~ Mark Twain MOD: Slipknot Mobility: Wall Squat+ pick the tight spot WOD:
The Rough Days will come. Make the most of them. You can learn a lot when you don’t feel at all like learning. The Rough Days – Lisbeth MOD: Madonna Mobility: Overhead Shoulders + ankles WOD: Part 1: Shoulder Press 5×3 incrementing weight each round to reach a 3rm. Part 2: “Annie” 50 – 40
WOD: Noon- Team Hero WOD: We will have only 1 WOD, at Noon. We will be doing the Hero workout, Lumberjack 20, to commemorate the soldiers who died at fort hood, with a cookout afterwards. Join us for some mid-day fun!
WOD: Sarah Jones Memorial 5k Congrats to all the CrossFitters who came out and ran/walked the 5k! Heather R. finished 2nd. place in her age division! Great work crew! REMINDER: Monday July 4th, we will have only 1 WOD, at Noon. We will be doing the Hero workout, Lumberjack 20, to commemorate the soldiers who
