Monday

never skip a mondayWOD:
A. Shoulder press 5×5.
*start around 61-65% of 1rm and build 5% per set of 5 to 81-85%+ by your last set.
B. EMOTM x 10 min:
Odd: 100m. Run
Even: 30 sec. max Russian swings (heavy), 30 sec. rest

Friday

Food ChoicesWOD:
A. Shoulder press 5×2
*start around 75% of 1rm and build 5% per set of 2 to 90-95%.
B. OTM x 12: Partner sled push/lunge
3 person teams:
partners 1-2 take turns pushing mod. weighted sled down 25m. and back 25. while partner 3 performs lunges for whole min.
Each min, rotate out partners for the lunge station.

 

Thursday

“The degree to which you’re delivering a good CrossFit product—be it good coaching, well-run classes, a well-run facility—that keeps people in the gym. That, and the programming,” said Newman, who believes these elements
are the backbone of retention. He elaborated: “It’s a bit of a three-legged stool: results, community and fun. Those are the three things we’re giving to people for their money, and we’re balancing those three things.”
Attention to Retention

WOD:
A. Clean + jerk skill work
B. OTM x 12 min: increasing weight every 3 min.
OTM- min 1-3: 2 x clean and jerk (light)
OTM- min 4-6: 1 x clean and jerk (mod)
OTM- min 7-9: 1 x clean and jerk (mod-heavy)
OTM- min 10-12: 1 x clean and jerk (heavy)
C. weighted plank: 3 x 1 min. w/~1 min rest between sets. increasing weight each set.

Wednesday

Join us (and Stacie Tovar!) in our fundraising for breast cancer research and on Saturday, October 18th as we do Grace for a good cause!
Sign up or donate here
pink_bra_tour
WOD:
A. Back Squat 5×2
*start around 75% of 1rm and build 5% per set of 2 to 90-95%.
B. For time:
21 pushpress (75,115#), 9 Toes-Bar
15 pushpress, 15 toes-bar
9 pushpress, 21 toes-bar

Tuesday

“….it isn’t just the movements that matter, it is how we do them and it has been shown that intense exercise enhances the effectiveness of functional movements even more. But more importantly, there is the fact that without proper nutrition, adequate sleep and a (relatively) balanced lifestyle the body will release stress hormones and if we can’t get things under control these hormones can do serious damage to our training and our health.”
CrossFit, Weightlifting and the Neuroendocrine Response Pt. 2

WOD:
A. Deadlift 5×2.
*start around 75% of 1rm and build 5% per set of 2 to 90-95%.
B. OTM x 10 min:
odd: 10 box jumps (challenging height)
even: 30 sec. max reps wallballs 14#-9′, 20#-10′, 30 sec. rest (goal is unbroken on WB)

Monday

I wasn't listening
WOD:
“Helen”
3 rounds for time:
400m. Run
21 american KB swings (35,53#)
12 pullups

Friday

How you're feeling

WOD:
‘Filthy 50′
For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 26/35#
Walking Lunge, 50 steps total
50 Knees to elbows
50 Push press, 30/45#
50 Back extensions/empty barbell good mornings
50 Wall ball shots, 14/20# 10′
50 Burpees
50 Double unders
*scale to 40/30/20 as needed to finish in 25min time frame, NO MORE THAN 30!

Thursday

“If you want to make something happen, go out and give it your best shot. Stay realistic at times, but be driven to make any dream you have a reality. Don’t hold yourself back! Believe. Mentality outweighs a lot of things.”
How Mental Limitations are Slowing Down your Progress

4 year anniversary wod/party this Saturday, October 11! Starts at 4pm.

4 year anniversary wod/party this Saturday, October 11! Starts at 4pm.

WOD:
A. Shoulder press 5×3. *start around 65% of 1rm and build 5% per set of 3 to 85-90%+ by your last set.
B. 15-10-5 reps for time:
Pullups
Power Clean (95,135#)