Did you really think?.....

Whats up Crossfitters! Did you really think I would tell you what your WOD was going to be the day before?? Tisk, tisk....It is too nice outside to have a Max-Effort Day (unless your Hybrid system)

WOD: 3 Rounds
Run 600m
15 Deadlift
15 AbMat Sit-Ups

Hybrid: Max Effort Day
Max Deadlift 1-1-1-1-1-1-1

Active Rest Day, Make-Up WOD, Announcements!

ANNOUNCEMENTS!
-Paleo Challenge will be meeting tonight following the 5:30 class (6:00pm-ish). I will have an informational sheet and those who choose it can have their before pictures taken. If you don't want to do the class, you can attend the CSC Nutrition and Fitness Lecture in the other room.
-Shirts are up for order!!! I am placing it at the end of this week so if you want to guarantee that we will have your size, I need you to get me the money and your shirt size before I order them if possible.

ACTIVE REST DAY/MAKE-UP WOD DAY

Active Rest WOD (Volume Training)
With a 20 minute running clock, every minute on the minute, perform the following...
3,2, or 1 HSPU
4 or 2 Pistols
Scale HSPU or Pistols as needed. Pistols may be switched to deep/elevated lunges.

MAKE-UP WOD: You may come to the gym and make up one of the WOD's you missed earlier this week.

RUNNING IS BACK! :D

T-Shirt orders can now be placed! Stop by the gym if you want to see the mock up!

WOD/HYBRID
WOD: 4 Rounds for time
Run 400m (Running is back!!)
Max Pull-Ups
Max Air-Squats
Rest 2 Min

Hybrid: Upper Body Dynamic Effort
9x3 Strict Press
9x3 Weighted Pull-Ups
(Super-Setted)

10-8-6-4-2
Ring Dips
HSPU
K2E

Happy Valentines Day!! New Hybrid WOD system starts today!

The new Hybrid Strength system I am programming is Crossfit with a particular emphasis towards developing power and speed much like that of BlackBox. For those of you who want to give it a shot, the class times will start a bit differently than you. I will start the Hybrid groups around 15-20 min after the standard class start time. This will allow the WOD group to get started on Warm-Up and WOD before you. There will be some conflict for bars, weights, etc...but we will do our best. The Hybrid WOD system will also be on a 2 day on, one day off rest ratio.

WOD: AMRAP in 15 Min
2 Rope Climbs
14 Double Unders
11 OH Squat

Hybrid: Squat Day
12x2 Back Squat

3 Rounds for time:
5 Deadlift
50ft Broad Jumps
10 Box Jump

PALEO CHALLENGE!!!!
For those of you on the Paleo challenge, we will be meeting Wednesday this week (Feb 16) after the 5:30 WOD class. If that doesnt work for you please let me know ASAP!

THROWDOWN SERIES!!!
If you are interested in being a Throwdown Series athlete (Competing in the WOD's and representing CF United) let me know ASAP!!!

WOD

WOD: 21-15-9

OH Squats (115/95)
Box Jump 24in
KB Swings (55/35)

Enjoy! I will be placing the order for t-shirts and a new piece of equipment by the beginning of next week!

There is an affiliate competition coming up called the Throwdown series. Cash and prizes to affiliates and individuals. If you would like to do it, please let me know!

Active Recovery Day

Our first Active Recovery day today at the gym! Come on in and work on whatever your weakness may be or make-up a WOD you missed from this weeks programming.

Active rest days and rest days are EXTREMELY important! Don't avoid coming in to go do your own WOD. Trust in the programming and trust me. See you today!

WOD

Hello Everyone,

Hope you are staying warm out there!

Paleo Challenge: Don't forget your homework assignment and to get into the gym and get measured/paid up ASAP! We're going to start strong! For the next week of strictly veggies, meats, and some fruits I want you to go for mix and matching of these food categories. Don't try and get too fancy with recipes just yet. Learn how to properly cook meat, how to contrast flavors, and how to properly time what you are eating. I have sent out the e-mail with the quick info and I will be posting and discussing new stuff with you as we go!

WOD: Tabatta!!
-KB Swing
-Wall-Ball
-AbMat Sit-Ups
-Row (Total Cal)