Monday, August 3rd 2015
IN HOUSE COMPETITION 9/12
Its competition time! One of the best ways to get ‘competition ready’ is to actually do a competition! We will be hosting our first IN HOUSE COMPETITION on September 12th from 10a-2p. We will have multiple divisions (scaled, RX) and release standards for each shortly. We know many of you aren’t interested in signing up for competitions outside the box (yet) but this is a GREAT way to test yourself, have some fun and compete in a SAFE and ENCOURAGING environment. Mark your calendars for September 12th. We are hoping for 100% gym participation whether as an athlete, judge or volunteer!
Saturday, August 1st 2015
Several have asked about Andrew’s Filty Fifty WOD on SUNDAY at 11am. While this is a challenging workout no matter how you cut it, we will run it as both an individual WOD OR a partner WOD. Those newer to CrossFit or who need to develop some of the movements should do the workout in pairs and scale accordingly. Even if you split the reps it will be a great workout. We promise! For those of you who haven’t Googled it yet, here it is…
THE FILTY FIFTY
For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 35/26 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/14 50 Burpees 50 Double unders
Friday, July 30th, 2015
So who’s in for Sunday’s Filthy Fifty workout celebrating Andrew M’s 50th Birthday? If you haven’t read the blog this week, we are doing a special WOD at 11am Sunday and all are welcome! If you haven’t emailed his wife Amelia yet (amullican@gmail.com) feel free to let one of the coaches know you are coming. We would love to have you… we just want a headcount for any food and drink!
Our push press cycle will be coming to an end soon and we can’t wait to see what sort of PR’s are coming. Looking back at our last strength cycle of cleans we made some amazing improvements as a box. Those athletes that tested the 1 RM at the beginning of the cycle and at the end we saw an average improvement of 23 pounds for the men and 12 pounds for the women. Some highlights included Julie J. having a 40 pound improvement, Mark W. jacking his clean numbers up by 60 pounds, and Josh H. moving from 185 pound clean to a huge 235 pound clean. Great job everyone.
Another partner wod tomorrow. Don’t get scared by the rope climbs, we have plenty of scaling options for those not comfortable with the exercise.
Thursday, July 30th 2015
A reminder we are doing a special 50th Birthday WOD this SUNDAY at 11am — the Filthy Fifty! All are welcome (and if you want to stay for food after just email Andrew’s wife Amelia so she has an accurate headcount!).
And speaking of birthdays… we asked Daniel Powell and Kelly Brown for proof of their ‘birthday burpees’ and here is Kelly (alongside Angela) getting it done!
Angela joining Kelly for her birthday burpees. Wow they are fast!
