Wednesday, May 18th 2016

WEDNESDAY WINS!

We love to celebrate the victories of our athletes, no matter how big or small the ‘win’!  Today we shine a bright light on Vanessa H., one of our amazing New You Challenge athletes.

She’s a wife, a mom of three beautiful boys and leads a VERY busy life.  Recently she made the conscious decision to take charge of her health and fitness by joining the New You 6 Week Challenge.  This weekend she found herself in her closet crying… but they were happy tears! After just four weeks of CrossFit and adopting a Paleo style of eating, she now fits into clothes she haven’t worn in over eight years. She’s hooked on CrossFit, the community here and as she said to me “I can’t wait to see where this adventure takes me!”.  Love this attitude and huge congratulations on your success!

FREE FOUNDATIONS NEXT WEEK

Apologies, but last night we posted we would do a free foundations series next week.  We have moved those classes to Tuesday MAY 31ST at 7:30PM, Wednesday JUNE 1ST at 7:30PM, AND Friday JUNE 3RD @ 6:30 PM!

If anyone has friends or family who have been wanting to give this CrossFit thing a try, these are FREE Foundations/101 Classes and a great way to onboard.  Each session focuses on a different movement and we dial in on proper form and technique.

We make it super fun, they’ll learn a ton and get a sense of what this CrossFit thing is all about! 

 

NEW YOU SKILL/STRENGTH

20 Second Hollow Hold

20 Second Superman

6 Heavy Russian KB Swings

3 Rounds

NEW YOU WOD

15 Power Cleans

25 Box Jumps

100 Air Squats

25 Box Jumps

15 Power Cleans

Fitness: 45, 12″ jumps or 20″ step ups

RX: 55, 20″

RX+: 65, 20″

15 Minute Time Cap

COVE STRENGTH WOD

Split Jerk

3/3/2/2/2

WOD

“Freddies Revenge”

5 Shoulder to Overhead (off the rack)

10 Burpees

5 Rounds

Fitness: 115/75

RX: 165/110

RX+: 185/125

Coach’s Tip: The strength WOD should warm up your shoulders.  Choose a heavy load on the Shoulder to Overhead, but realize that the burpees will also tax the shoulders. This is a re-test from 10/15/15

A great silhouette shot of Nathan looking strong overhead …

]]>