Tuesday April 3, 2018 by Dawn Marie | April 3, 2018 | WOD | 0 comments

Russ from PaleoEthics will be at all our evening classes giving everyone samples of awesome stuff.   He has super clean protein powders, including vegan, super greens, recovery chai tea, preworkout.  

If you ordered from Russ last Wednesday morning, come and get it. Our first PaleoEthics is in!  

 

WOD:

4 Rounds

30 KBS (24kg/16kg)

15 Burpees

 

Cash Out:

4 Rounds:

8 False Grip Ring Rows

10 Single Arm DB Row

15 V-Ups

 

Monday April 2, 2018 by Dawn Marie | April 2, 2018 | WOD | 0 comments

 

Ladies and Gentlemen,

A week has gone by since we have finished The 2018 CrossFit Open and it is time to congratulate  everyone on a job well done.  

 

I loved seeing you give your all every Friday and many times achieving things you never thought possible.   Best of all was seeing you all support one another week after week.   You should all be proud as hell.

 

Now it is time for us to move forward and set new goals.  During the next few weeks we will start feeling some heavier weight again.  We will establish our 1 Rep Max’s on our Squats, Deadlifts, Presses, Cleans, Jerks and Snatches.   These 1RM’s will allow us to start training with the appropriate percentages to get us all stronger. 

 

I am also proud as hell to say that we have 3 Athletes moving on to the next stage.  Adam Izzo, Kiera Murray and myself will all be taking on The Qualifier for The CrossFit Games on the weekend of April 19th-23rd.   Kiera and myself are both sitting at 75th in the world on our divisions.  Adam is sitting at an amazing 27th in the world!!!  

 

Congrats Everyone!! 

Dawn Marie

 

Strength

Strict Press

5-4-3-2-1

 

Partner WOD

20 Minute AMRAP

15/12 calorie Row 

5 Thrusters (115,75)

10 Toes 2 Bar

Saturday March 31, 2018 by Dawn Marie | March 31, 2018 | WOD | 0 comments

Yes, we will be open Sunday April 1st for Open Gym 8-10am. Come on in and keep Coach Sarah company. There may or no may not be an Easter Egg Hunt. Okay....No egg hunt but we will be open.

 

WOD:

30 minute AMRAP

20 Push Ups

30 Alternating DB Snatches (50#/35#)

40 Sit Ups

50 Double Unders

Friday March 30, 2018 by Dawn Marie | March 30, 2018 | WOD | 0 comments

Yes, we will be open Sunday April 1st.  Come on in and keep Coach Sarah company.  There may or no may not be an Easter Egg Hunt.  Okay....No egg hunt but we will be open.

 

WOD
3 Rounds
750m Row, 1 mile Bike or 800m Run
20 Goblet Lunges (2,1.5)
20 Kettlebell Swings (2,1.5)

Thursday March 29, 2018 by Dawn Marie | March 29, 2018 | WOD | 0 comments

Introducing.....
Charles Walter Delack
Born 3/27/18 at 7:55 am 
7 lbs 9 oz and 20 1/4 inches

Congrats Katie, Rob and Mabel!!!!!

 

WOD:

4 Rounds:

15 Box Jumps (30”24”)

400m Run

 

Cash Out:

Gymnastic Focus Work

 

Wednesday March 28, 2018 by Dawn Marie | March 28, 2018 | WOD | 0 comments

508 Shwag Clearance Sale!!!!

All 508 T's, Tanks and hats…..$5!!!!   Get them while they last.  Cash Only.  List of sizes available will be in the office.

 

Weight Lifting Wednesday is Back!!!

Strength 1:

Back Squats

 2, 2, 2, 2, 2

 

Strength 2:

5 Rounds of

  • Strict Pull Ups
  • 1 minute Rest
  • Strict Hand Stand Push Ups
  • 1 minute Rest
  • 10- 15 Med Ball Jack Knives
  • 1 minute Rest

Tuesday March 28, 2018 by Dawn Marie | March 27, 2018 | WOD | 0 comments

Let's Welcome Landon Thomas Smith who made his arrival into the world on 3.24.18 at 11:40pm, 7lbs 14 oz and 20 inches long.  Congrats Jessica!!!

 

Skill Strength:

Hang Snatches (Stay Light and FAST)

7 Sets of 3 between 50% - 75%

 

WOD

10 Minute AMRAP

10 Power Snatches (95# 65#)

15 Wall Balls (20#/ 14#)

 

2 | 3 | 4 | 5 | 6 |