Wednesday, April 8th 2015
Wednesday we will be continuing our work on Cleans.  As we’ve discussed every time we review them, the power comes from the full extension of the hips, not the arms!  Then it is about firing your elbows through and dropping below the bar.  Sometimes it is a small dip under the bar (1/4 squat or so) but sometimes the load is so heavy you need to get way down to a full squat.
STRENGTHÂ WOD
WOD
Tuesday, March 7th, 2015
Have you signed the Goal Wall yet?  We love what people have been writing and the pictures are just a fun bonus. Keep in mind they don’t need to be strength-based.  It could be to shave 1 Minute off your Helen time, to gain more mobility to be able to touch your toes or even to get more sleep at night. Put your goals up for the world to see and know that we are here to help you achieve them!
This week we have coverage in the kids room at 9:30 Tuesday, Wednesday, and Friday classes. We had a great time with last week’s CrossFit Family workout and it seems like the kids did as well. We will be doing another Family Workout on March 17th at 10 AM class.
STRENGTH WOD
Take 12 minutes to find a heavy set of 3 rep deadlift
WOD
Monday, April 6th 2015
We couldn’t be happier with how this community is growing and connecting with one another! We’re hitting the limit on our Founder’s Rate memberships and prices will be increasing in two weeks.  We wanted to let you know in case you have friends who are on the fence about trying us out.  We’ll continue to offer the free week trial, but rates will be going up SOON!Â
SKILL WOD
Sunday, April 5th 2015
OPEN GYM 10a-Noon