New Schedule this Week!

This weeks schedule is as follows...

M-F
6:30am
7:34am

M-Thurs
4:30pm

Tues.-Friday
5:30pm

Open Gym: M-F
Noon-3pm

This is for THIS WEEK ONLY!! The new schedule will be composed and illustrated in the newsletter and at the box. Shorter open gym hours will make for Oly/Technique classes and another class on Friday afternoons.

WOD/Newsletter/Paleo Challenge

Hybrid: 10x2 Front Squat (3-2-0-1)
5 Rounds:
-5 Hang-Squat Cleans
-7 CTB Pull-Ups
-9 Ring Dips

WOD: "DT"
5 Rounds
12 Deadlifts
9 Power Cleans
6 Push Jerk

Announcements: The newsletter for March is under construction. I know the February newsletter did not reach everyone due to a new e-mail I am using BUT I have a sign-up list in the gym today. Sign up with a current e-mail address (This is for everyone) so I can have it for a new e-mail list. Highlights of the newsletter include new classes, goals list, and possible upcoming events.

Paleo Challenge: We will be meeting this Thursday, March 3rd, following the 5:30 class.

WOD/Announcements

There will be NO Saturday Morning Class this weekend! Ben and other Crossfitters may be going to an on-site location for a WOD (Possibly Stankowski) weather pending.

WOD: For Time
Row 1000m
100 Double Unders
50 Burpees
25 Pull-Ups

Hybrid: Max Effort
Strict Press: 1-1-1-1-1-1-1

Active Rest Day/Hybrid WOD

ATTENTION: Saturday morning 10am Class will be Canceled. Unfortunately, I have some things to to take care of back in St. Louis. Post comments to see if you guys want to do an "On-Site" WOD Saturday morning if the weather permits.

Crossfit Athletes, today is your Active Rest Day. C'mon in and work on some skill/muscular balance work for about 20 minutes and hit the road!

Hybrid:
OH Squat 10x2
Snatch-Grip Deadlift 9x3

WOD: Death By Hang-Power Snatch
Perform 1 Hang-Power Snatch the first minute, 2 the second minute, and so on until the allotted reps cannot be complete within the minute.

Feb 23, 2011

Hello Crossfitters!

I want to hear from YOU. I want critique. The gym, the equipment, how I coach, etc...In order for this box to get to its full potential, I need to know what everyone thinks. I appreciate any input good or bad, give it some thought and post away...

WOD: 21-15-9
Power Cleans
Box Jumps
-Every Minute on the Minute, perform 4 burpees.

Hybrid:Rest Day

WOD

WOD: For Reps...
5 Minutes of Double-Unders
4 Minutes of KB Swing
3 Minutes of Wall-Ball
2 Minutes of AbMat Sit-Ups
1 Minute of HSPU
(Thanks Matt)

Hybrid:
Bench-Press 9x3 (3-1-0-1)

"Lynne" 5 Rounds for Reps (No Time Component)
Max Bodyweight Bench-Press
Max Pull-Ups

WOD/Hybrid/Announcements

Hope everyone had a great weekend! Now, its time to get back to it!
Paleo challenge will me this week on Thursday night (Feb. 24) after the 5:30pm class. If you haven't paid your money for the challenge please do so this week. We will be discussing how you handled sweet potatoes and berries so far and what you should be looking out for in the next few weeks.

Crossfitters and Hybrid Participators! YOU NEED TO HAVE REST! A lot of people have been lacking on their rest days which will harm your results. Yes, I program active rest days to keep you loose but you need to have pure rest days as well. Listen to your bodies.

WOD: Cindy or Mary

Cindy: AMRAP in 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Mary: AMRAP in 20 Minutes
5 HSPU
10 Pistols
15 Pull-Ups

Hybrid: Squat Day
Box Squats 12x2 (3-1-0-1)

WOD: Every Minute on the Minute Perform the following for 10 Minutes....
1 Deadlift (315)
2 Burpees
3 Strict Pull-Ups
4 Box Jumps
5 Push-Ups

Every round not completed=10 burpees at the end of the workout.