WOD

Julie

Box Brief:
The Sunday Blog is here! This week’s article comes straight from CrossFit HQ.  It’s a wonderful thought provoking journal entry about maintaining “fitness” in our later years.  We often hear the phrase, “movement is life.”  And I couldn’t agree more. But there is a large population that think walking is enough movement for the elderly.  We’ll find through the evidence provided in CrossFit’s post that humans quickly adapt to walking and burn very few calories per hour doing so.  The take away from this? We need activity that has progression and demands the need for functional movement. Even when we get older we’re capable of a great deal.  Today’s article will show us the importance of exercise throughout our life.  Hope you enjoy!

Brandi, Paytyn & Chad

“17.3”
Prior to 8:00, complete:
3 Rounds:
6 Chest to bar pull-ups
6 Squat snatches (95/65)
3 Rounds:
7 Chest to bar pull-ups
5 Squat snatches (135/95)
*Prior to 12:00, Complete:
3 Rounds:
8 Chest to bar pull-ups
4 Squat snatches (185/135)
*Prior to 16:00, Complete:
3 Rounds:
9 Chest to bar pull-ups
3 Squat snatches (225/155)
*Prior to 20:00, Complete:
3 Rounds:
10 Chest to bar pull-ups
2 Squat snatches (245/175)
*Prior to 24:00, Complete:
3 Rounds:
11 Chest to bar pull-ups
1 Squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Joel

Jordan

“I Dip, You Dip, We Dip”
For Time:
300 Meter run
36 KB lunges (53s/36s)
30 Ring dips
300 Meter run
24 KB lunges
18 Ring dips
300 Meter run
12 KB lunges
6 Ring dips
300 Meter run

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Brando

Josh M

“Roly Poly”
Every 10 Minutes, for 30 Minutes
50/40 Calorie row
40 Burpees
3 Rope climbs

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Sam P

Patty

Sumo Deadlift
Find 1 rep max

“Sneak Attack”
4 Rounds:
1 Minute Max KBS (72/53)
1 Minute Max sit-ups
1 Minute Max double unders

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Rob C

Pool

“Lifeguard”
10 Rounds: not for time
10 Unbroken Thrusters
Slow Jog Around Building

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Sam D

Nicole S

Box Brief:
The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk about developing your “core” and the benefits.  There is often confusion on what muscles are even involved when we talk about our “core.”  This week’s article will clarify what muscle are involved and how we can improve it.  As always, I hope you guys enjoy!

Mike E

Clean & Jerk:
Build to 1 rep max

“Clean Shave”
For Time:
15 Power cleans (135/95)
15 Bar facing burpees
15 Shoulder to overhead (135/95)
15 Bar facing burpees
15 Clean and jerks (135/95)

Box Brief:
As a community we’ve noticed a great desire to improve our gymnastic ability.  Due to this we’re very excited to announce the creation of our very own gymnastic progression routine.  The movements included are strict ring dips, strict handstand push-ups, strict pull-ups, and strict muscle-ups.  To go along with a comprehensive spreadsheet we will also be including videos explaining each progression. We can’t wait to see you each become gymnastic ninjas!
Click Progression Videos or Progression Excel Spreadsheet for everything you need. Of course, if you have any questions, please ask any of your amazing coaches.

Brimhall