Thursday

But of course they feel good, they got a muscle-up for the first time yesterday! Congrats to Neil, Aaron and Steve who was able to link two muscle-ups in a row. Those who had the muscle-up already quickly found out how hard they get when trying 30 of them as fast as possible. By the end everyone’s arms felt like wet noodles.

We got some Tabata fun for today with a little running at the end!

aka "Olympic Steve" with a great Overhead Squat.

Thursday

The WOD journals have gotten great feedback. If you don’t have one yet, just bring $20 to class and start tracking your progress. EVERYBODY should get one! If you have any questions as how to use it, just ask me in class. You should bring your journal to every class.

Come prepared to go outside for the WOD!

Next time you’re talking when I’m explaining the WOD, this is what you’ll get

Monday

Hi there!
After a nice long weekend (and a lot of food) it’s now time to get back in track. I was very pleased to see so many people on Friday’s classes. Everyone’s much more committed than before and it shows in the increased improvement.
In case you didn’t know the journals are in and every single person should buy a WOD journal ($20). It’s the best way to keep track of your progress.

Our very own WOD Journal.

Tuesday

The chipper/AMRAP WOD was a great met-con yesterday. Most of the reps were done unbroken which is always a plus. I know you all love those kind of workouts

Strength cycle has power cleans today. Then a few rounds of clean&jerks with some running on this beautiful day!

Quote of the day:
“Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.” – Jim Keller

Do you trust your partner?

Tuesday

The partner WOD went great yesterday. We will be doing a lot more of those.
Running will be in the WOD today so come prepared.

Inspiring a Generation

Monday

*The Halloween party was great, we had many laughs and many of you will probably still laugh just thinking about it . Thanks for sharing with us!

Heavy Squats, running, hspu and rowing are all in the WOD. Come get some!

Amazing carving skills. Thank you Neil!

Wednesday

Deadlift, 3×3 80%

15 min AMRAP:
Run 400m
9 Deadlifts, 50%-60%
15 Push-ups

This guy should definitely come to our CrossFit planet!…LOL..

Monday

Partner WOD
Four rounds for time:
Run 400m
40 KBS
40 Push-ups
50 Air Squats

Rachel getting her swing ON!!!

Thursday

21, 18, 15, 12, 9 reps of:
Run 400m
Pull-ups
Sit-ups
Box jumps, 20″/24″

Eddie shows a perfect "hollow" position.

Monday

Bench Press, 5, 5, 5 reps.

For time:
Row 800m
30 Bench Press, 60% 1RM
30 Pullups
Run 800m

*Watch the video for some great tips!