Wednesday

Want to become better at your olympic lifts? Sign up for 1 FULL day Olympic Lifting Seminar (September 20th) covering the clean and jerk and snatch with Wil Fleming!
Limited spots available sign up now!

The electricity stopped working int he 10am Class - but no biggie, they kept working.  Lots of PRs were had this morning!

The electricity stopped working int he 10am Class – but no biggie, they kept working. Lots of PRs were had this morning!

WOD:
A. Power clean + full clean progressions.
B. 15 min. building to a solid heavy of: 1 power clean + 1 full clean
C. Banded PNF + weighted frog: http://www.youtube.com/watch?v=HlA8jf6xy68

Tuesday

WOD:
For time:
30 thrusters (65/95)
20 GHD sit-ups/abmat situps
400-meter run
20 thrusters (65,95)
30 GHD sit-ups
400-meter run
10 thrusters (65,95)
40 GHD sit-ups
400-meter run

Monday

“When I left Hoosier CrossFit I felt a lot of grief. The amount of knowledge and personal growth that I gained in that gym is more than I can wrap my mind around at times. There is so much that I loved about it. I’ll give ya my top three…
1. The coaches COACHED.
2. We were a tight knit family.
3. They forced us to mobilize.”
Read more from former HCF member Cara Hays thepaleopupil

WOD:
A. review movement & tempo
B. For Quality:
10 to 1:
Ring Row
Push Up
Make tempo for each movement 2 seconds up, hold 1 second, 2 seconds down, hold 1 second.

Friday

no excusesWOD:
A. Skill of today’s movements.
B. For quality:
10 minute AMRAP:
7 Strict Toes to Bars
5 Bar Pull Ups with Underhand Grip
1 Forward Roll

Thursday

“CrossFit has given me guidance on how to eat correctly. Paleo/Zone allows balances in my diet in a way that feeds my body the right amount of protein, greens, and healthy fats that will help my performance and keep me lean. No more binging on cardboard. CrossFit has changed me from an image obsessed hungry person, to an athlete finally comfortable in her own skin. I will be a CrossFitter for life, and when I want to put the heels back on, do my make-up, get my hair did, and strut my stuff, I will do so feeling confident that I am not just a pretty face….but that I can also kick your ass.”
For The Ladies

Margaret during the open

#TBT This past March we had over 60 people registered for the CrossFit open!  Our Ladies can also kick ass!

WOD:
3 rounds for time:
10 Deadlifts (185,275#) *scale to no more than 65% of 1rm.
50 Double-unders *scale to 1/2 DU or 3x SU