“Energy and persistence conquer all things.”
-Benjamin Franklin
WORKOUT
“Rankel“
Complete as many rounds as possible in 20 minutes of:
6 Deadlift (225#/165#)
7 Burpee pull-ups
10 Kettlebell swings (53#/35#)
Run 200 meters
STRENTH & CONDITIONING
7pm O-Lift Class
New Schedule Starts Today!
The new class schedule begins today. We have added many additional Core Stabilization (recovery classes) and have decided to offer two Yoga classes each week. The Core Stabilization classes are one hour. The first half hour focuses upon movements that stregthen the internal core/stabilizer muscles. The second half is Stretching. All movements of the extremities are initiated from the core. A stronger core will help improve your performance both inside and outside of the gym and also help improve basic body mechanics. If you want to see a “fire breather” tremble and hear them whine then sneak into a Core Stabilization class they are attending! If you are interested in just the Stretch-to-Recover portion of the Core Stabilization class then plan to attend the second half hour. Our coaches will work hard to stay on schedule.
The new 2011 Membership Programs are in effect too. Make sure you check them out. You will most likely save money by moving to one of the new packages. They are structured so that you may easily incorporate “recovery” classes into your routine while still getting your “CrossFit fix.” Remember – you do not have to change your current membership!
See Kim or Ali to make a change or with questions.
2011 Membership Packages & Rates
Saturday 9AM Crew
Hey CrossFitters! Anyone interested in running Ragnar Feb. 25th & 26th? Let me know asap!!!
Reply2 comments, 1. I think all the runners in Ragnar this year should meet at the gym and have a mtg. Old runners can share things to expect with new runners, you can split the pre-race workload, IE, gettings vans, food etc. This way everyone can get together and speak to each other, thusly avoiding mis-communicating through e-mails, texts etc. Hey, if you all cant find the time to be together in one room for an hour mtg than how are you going to run together over an entire weekend.
2. That CORE STABILIZATION class is no joke. I did it for 10 minutes on Sat am and it was amazing. I learned how severe my leg muscle imbalances are. I learned a lot about anatomy and Preston. Give it a shot. it will challenge you, I promise. Props to Preston for creating such a unique class.
ReplyThis weekend I got a preview of the Core Stabilization Class. I have to be honest, I was challenged in a way completely different than any WOD I’ve every seen. This class is legit!
ReplyAdrain, DJ, Brian, Ali, Jessica, KIM and Preston- thanks for Saturday’s workout. Yoga rocked-the best part was when Micheal Jackson’s Man in Mirror came on-It really made me want to change my ways-plus the metro tech crew bonded during cobra pose and falling in the tree pose, but we were all proud that we mastered the corpse pose. DJ thanks soo much for sending me to Preston after I hurt my back (lack of concentration on my part on KB swings) and telling to me stay for yoga-I also learned the difference between facia and fushia-thanks preston
ReplyVery funny Mario! I’m glad you enjoyed the classes. Sounds like the Yoga world should solicit your help in creating and naming some new movements.
We’re getting great feedback about the recovery classes – Core Stabilization (Stretch-to-Recover) and Yoga.
Reply