Tuesday January 3rd, 2012

“You have brains in your head. You have feet in your shoes. You can steer yourself, any direction you choose.”

–Dr. Seuss

WORKOUT

3 Rounds

10 Bench Press

800m Run

3 Minutes rest

STRENTH

Hang Clean – 75% x 2 x 4

Snatch Balance – 80% x 3 x 2, 85% x 2 x 2

Push Press – 85% x 3 x 4

Article-> 50 Lessons I Wish I Learned Earlier

Monday January 2nd, 2012

“Not everything that counts be counted, and not everything that can be counted counts.”

-William Bruce Cameron

WORKOUT

Deadlift 6X2

Then

5 Rounds

1Min Wall Ball

1Min Burpee

1 Min Rest

LEVEL 1

A1.  Press 5 X 5

A2.  Ring Rows 10 reps

B.  Row 500m For Time

STRENTH

Hang Snatch – 75% x 2 x 3

Jerk 85% x 2 x 3

Clean Pull- 85% x 4 x 4

Back Squat – 85% x 2 x 2, 90% x 1 x 2

Video-> The Ascent Of Alex

Congrats to Patricia Tompkins!  She won the grand prize of 1 Free Month of Unlimited Classes!

No Class Saturday January The 7th

We’re going to be hosting a CrossFit Football cert this weekend so we wont be having classes on Saturday.  You finally have a good excuse for not showing up (Eleanor, Michael, LmcG, Mario and the rest of ya).  Sleep in, and get outside for a jog.   

Happy New Years!

“The Old Year has gone.  Let the dead past bury its own dead.  The New Year has taken possession of the clock of time.  All hail the duties and possibilities of the coming twelve months!” -Edward Payson Powell

As we close 2011, we would like to tell you how grateful we are that you walked in and become part of our family.  We’ve had an awesome time getting to know each of you and appreciate what you bring to our crew.

We encourage you to take a few minutes today and reflect on the year you had.  Celebrate the progress you’ve made professionally, personally and physically.  Celebrate the growth you’ve experienced and acknowledge the tremendous accomplishments you’ve made.  It’s been an honor to assist with achievements in the gym.

We’ve had a ton of fun serving you in 2011!  We look forward to working with you in 2012!

Saturday December 31st, 2011

“Goals are dreams with deadlines.”

 -Diana Scharf Hunt

WORKOUT

Rope Climbs

Tire Flips

Farmers Walks

STRENTH

Snatch – Heavy single

Clean & Jerk – Heavy single

Ebook-> The Flinch

This is a free Ebook that’ll motivate you to make changes.  Set some goals that’ll cause you a little discomfort.  Discomfort causes real change and makes you mentally and physically tougher.  It’s fun to find your limits, then push them a little more.  Have a great New Years!