WOD

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22
Jul

Friday 7.23.2021

Officer David Vanbuskirk

“DVB”
For Time:

1 Mile Run with Wall Ball (20/14)

8 Rounds:
10 Wall Balls (20/14)
1 Rope Climb

800 Meter Run with Wall Ball

4 Rounds:
10 Wall Balls
1 Rope Climb

400 Meter Run with Wall Ball

2 Rounds:
10 Wall Balls
1 Rope Climb

About Dave Vanbuskirk
First, Dave was a local hero. He attended our Maltz Challenge event the year before he was killed on duty. The following year the Maltz Challenge was held in his name, and we are honored to remember him each year on the anniversary of his fatal aerial rescue mission.

Officer David Vanbuskirk, 36, of Henderson, Nevada, was killed on July 23, 2013, when he fell during a nighttime aerial rescue mission in Las Vegas, Nevada. Vanbuskirk had been employed with the Las Vegas Metropolitan Police Department since 1999 and joined the elite Search and Rescue Team in 2007.

Vanbuskirk is survived by his wife, Adriana; sister, Jenny; and mother, Pat. He is preceded in death by his father, Red; and brother; Michael.

21
Jul

Thursday 7.22.2021

“Starsky & Hutch”
3 Rounds:
teams of 2
2 Minutes Slam Balls (35/25)
2 Minutes Partner Sit-ups (20/14)
2 Minutes Bike for Calories
2 Minutes Rest

Tomorrow’s Forecast:
Run – Wall Balls – Rope Climbs

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

Meme of the Week:

20
Jul

Wednesday 7.21.2021

Kelly

1 Hang Clean & Jerk + 1 Clean & Jerk

“TLC”
10 Minute AMRAP:
teams of 3
Clean and Jerks @75-85% of today’s complex

Tomorrow’s Forecast:
Slam Balls – Sit-ups – Bike

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

Recovery of the Week:
Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

For seven years, Elsie Jahn pushed her body to the limit. She started CrossFit in 2011 when she was 21, and by 2012 she was training six or seven days a week. Jahn spent the summer doing a CrossFit competition every weekend, and by September she was so exhausted she took an entire month off. When Jahn returned to training, she didn’t feel recovered. Even after a month’s rest she felt an overwhelming urge to nap most of the day and had trouble regulating her emotions.

Then in 2015 Jahn’s life got even more stressful. She opened her own gym and continued to train for at least two hours a day. The aches and pains accumulated. A shoulder injury prevented her from lifting any weight overhead, and she found her strength decreasing, even though she was training more.

In 2018 Jahn decided she’d had enough. She completely stopped training and closed her gym in 2019.“
I was sick of working all the time,” Jahn said.

“I was sick of training. I actually barely trained in 2019. I just was not excited about it. I didn’t want to do it,” she said.

Rest and recovery are essential parts of training, but it can be difficult for some CrossFit athletes to strike the right balance. Some athletes, like Jahn, push themselves to the brink, not realizing they’re sabotaging their own progress by training too often. Other athletes struggle with motivation and take too much time off then wonder why they aren’t improving.
Click here to continue reading.
Written by: Hilary Achauer

19
Jul

Tuesday 7.20.2021

MMM

“Play It Again”
5 Minute AMRAP:
3 Rounds:

15 Pull-ups
9 Burpees
-then-
Max Calorie Row
5-minute rest

5 Minute AMRAP:
2 Rounds:

12 Chest to Bar Pull-ups
9 Burpee Box Jump Overs (24/20)
-then-
Max Calorie Row
5-minute rest

5 Minute AMRAP:
1 Round:

9 Bar Muscle-ups
9 Burpee Box Jump Overs (30/24)
-then-
Max Calorie Row

Tomorrow’s Forecast:
Clean & Jerks

Box Brief:

Registration for the Apollo Games is live!! There is a sheet of paper on the whiteboard for anyone who is looking for a partner.

Bring A Friend Day is on Thursday.

Question of the Week:
Would you rather have all your clothes fit perfectly or have the most comfortable pillow, blankets, and sheets in existence?

Ron
18
Jul

Monday 7.19.2021

“Tear Drop”
15 Minute AMRAP:

100 Double Unders
65 Air Squats
30 Dumbbell Snatch (50/35)

Tomorrow’s Forecast:
Pull-ups – Burpees – Row

Quote of the Week:
“I find that the harder I work, the more luck I seem to have.”
Thomas Jefferson

Box Brief:
Saturday Night Yoga is back! Save the date for Saturday July 31st at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!

Doctors of Physical Therapy, Dr. Erica and Dr. Joe of White Wong PT are holding another FREE clinic on Saturday the 31st at 11am. Their focus will be on improving the strength of your pelvic floor for lifting and jumping workouts.

15
Jul

Friday 7.16.2021

Brett & Greg

Pause Front Squat
Heavy Set of 2

“WMD”
12 – 9 – 6

Front Squats
Bar Muscle-ups

Recipe of the Week:
Often times we struggle to consume protein throughout our day. Especially during lunch or for a snack. This Tuna Salad recipe might be just what you need to incorporate more protein into your diet.

Ingredients:
4 x 6 oz cans tuna packed in water
2 small dill pickles diced
1 large celery rib diced
1/4 cup red onion minced
1 garlic clove grated
1 tbsp lemon juice or vinegar
1/4 tsp salt
Ground black pepper to taste
3/4 cup plain Greek yogurt, 2%+ fat
1/4 cup mayo

Instructions:
1) Drain cans with tuna well. I usually press hard onto the lid while draining the can completely.
2) Transfer to a large bowl and separate into flakes with a fork.
3) Add pickles, celery, red onion, garlic, lemon juice, salt, pepper, yogurt and mayo.
4) Stir well with a fork and refrigerate.

14
Jul

Thursday 7.15.2021

Jim

“Static Shock”
3 Rounds:
teams of 2
1500/1200 Meter Row
70 Push-ups + Dip Hold
100 Sit-ups + Side Plank

Tomorrow’s Forecast:
Front Squats – Muscle-ups

Box Brief:
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).

Meme of the Week:
We’re just pacing the workout.

13
Jul

Wednesday 7.14.2021

“Yeah, Okay”
20 Minute AMRAP:

50 – 40 – 30 – 20 – 10
Kettlebell Swings (53/36)
25 – 20 – 15 – 10 – 5
Burpee Box Jump Overs (24/20)
5 – 4 – 3 – 2 – 1
Rope Climbs
-then-
Max Double Unders

Tomorrow’s Forecast:
Row – Push-ups – Sit-ups

Recovery of the Week:
Why is protein so important to recovery? What type of protein should we be consuming for recovery? Watch this week’s video to find out.

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