Tuesday

“To uncover your true potential you must first find your own limits and then you have to have the courage to blow past them.” Picabo Street

Last weekend, Ethan did Heavy "Grace" for Barbells for Boobs for the first time.

Last weekend, Ethan did Heavy “Grace” for Barbells for Boobs for the first time.

WOD:
‘Fran’
21-15-9 reps for time:
Thrusters (65,95#)
Pullups
*Goal is to scale appropriately for a 5 min. goal time frame, with a 10 min. cap.

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