Let's Have Another Good Week

Last week we had great turn-outs and even some new member sign-ups. Let's keep this momentum going!

WOD: 21-15-9
OH Squats
Knees to Elbows
Cash Out: 30 Burpees

Hybrid: Dynamic Back Squat
10x2 Back Squat (3-1-3-1)

HWOD: 4 Rounds, each for time...
5 Back Squat
*10 Box Jumps
15 Wall Ball
Rest 3 Min after each round.
*= Weighted Vest

Meet Eric Skibinski!

Eric will be helping me by coaching a few classes each week. This will not only ADD a 5:30pm class on Monday nights, but it will free up some of my time to establish new classes and make positive changes for the gym. Eric recently became Crossfit Level 1 Certified and will soon be (After this weekend) CF Olympic Lifting Certified. Welcome him and trust him as you would trust me.

WOD: "JT"
21-15-9
HSPU
Ring Dips
Push-Ups

After a 3 min rest following JT, 5 Min AMRAP:
20 Double Unders
20 Air-Squats

HYBRID: Dynamic Bench Press
9x3 Bench Press (3-1-0-1)

Then....
10-8-6-4-2
Bench Press
CTB Pull-Ups

TIRE FLIPS TODAY!!! Yes, we are flipping tires and we are getting a bit dirty in the process because ALL CLASSES will be OUTSIDE! Hope to see you on this beautiful day and I hope you are ready to work!

WOD: Amrep/RAP Stations
2 Minutes x 2 at each station
Tire Flips
Box Jumps
Burpees

Be Awesome!

A friend of mine posted this link: http://inoveryourhead.net/the-short-and-sweet-guide-to-being-fucking-awesome/

You don't have to agree with the blog or how it was written, but I strongly encourage you to think about this....
Are you fucking awesome?
You should want to be. Who wouldn't want to be fucking awesome. Not just in one thing but in all things. As for me, my friends, family, life, job, workouts, nutrition, etc...are all going to be fucking awesome from here on out. Why? Why the hell not?!

Just a small rant for today. Hope to see you at the box on what is supposed to be a beautiful day.

WOD: AMRAP in 20 minutes
Run 400m
Max Rep Pull-Ups
-Drop from the bar=set is finished.

Hybrid: Dynamic Pull-Ups
9x3 Weighted Pull-Ups (3-1-3-1)

WOD: AMRAP in 10 minutes
5 Strict Pull-Ups
5 Box Jumps
5 KB Jerks Each Arm.

WOD/New Month!

Welcome to the Month of April everyone!!! Nicer weather means more outdoor WOD's which means we also get to use our new 400lb tire :D.

April Memberships are due as soon as you can.

I really appreciate all the hard work everyone is putting out on a regular basis. Everyone is responding to the newer, more strict guidelines for the classes and I can already see most people benefiting from it in several areas such as muscle balance, strength gains, and technique gains through the roof!
6:30 on Tuesday/Thursdays will now be WOD classes and not skill or technique. If there is still a large lack in attendance we will remove them from the schedule so it is up to you whether or not they stay.

Strength/Skill: Thrusters 3x5 (Depth and transition work)

WOD: 5 Rounds for time:
5 Ring Dips
10 Front Squats
15 K2E

Hybrid: Dynamic Thruster Combo
9x3 Front Squat
9x3 Push-Press
Super-Setted without setting the bar down.

WOD: 5 Rounds
5 Front Squat
7 Push Press
10 Hand-Release Push-Ups

Saturday at the Box!!!

Since only 3 People showed up to Friday evenings class, I would love to see more people at the box tomorrow morning at 10am!! See you then :D

WOD/Hybrid/Saturday

We will be having our normal Saturday morning workout at 10am this Saturday!

WOD: For time...
Row 1000m
100 Wall-Ball Shots
200 Double Unders

Hybrid: Dynamic Deadlifts
10x2 Deadlifts (3-1-0-1)

Hybrid WOD: 3-6-9-6-3 Reps of...
Deadlift
Strict Pull-Ups