WOD

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8 Minute AMRAP:
30 Deadlifts (135/95)
15 Box jumps (24/20)
25 Deadlifts (185/135)
15 Box jumps (24/20)
20 Deadlifts (225/155)
15 Box jumps (24/20)
15 Deadlifts (275/185)
15 Box jumps (24/20)
10 Deadlifts (315/205)
15 Box jumps (24/20)
5 Deadlifts (365/225)
15 Box jumps (24/20)

2 Rounds:
Partner A – Weighted plank
Partner B – Max sit-ups until partner A can’t hold plank

Box Brief:
Due to the nutrition seminar last weekend I wanted to post a brief article explaining the differences between a Zone and macronutrient tracking systems.  Enjoy Zone Vs. Macros: Accounting for Fat in Protein.

Paytyn

Epic picture…

Front Squat
5 – 5 – 5 – 5 – 5

4 Rounds:
30 Second AMRAP – Lunges w/KBs in front rack (53s/36s)
30 Second rest
30 Second AMRAP – Ring push-ups
30 Second rest

Box Brief:
Next Monday the 4th we will only have three classes, 6:30am, 8:00am, and 9:30am.

Dee

David K.

For Time: Teams of 3
100 Calorie row, 100 C2B pull-ups
100 Calorie row, 80 Bar facing burpees
100 Calorie row, 60 Squat cleans (135/95)
100 Calorie row, 40 Push press (135/95)
100 Calorie row, 20 Bar muscle-ups

Box Brief:
Nutrition Seminar! If you want to sign up for the online group, send Courtney an email at [email protected].The cost is $150 for two months worth of personalized nutrition counseling.  You will be assigned a nutritionist to set up your macro “prescription.” Your coach will follow you throughout the 2 months and check in weekly to adjust the numbers. You will also be added to a Facebook group with everyone doing the coaching so there’s a sense of community.   The official start date is Monday the 4th, however if you want a different start date that can be arranged. Anyone can sign up for the nutrition coaching, you did not have to attend the seminar. 

Brent

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Box Brief:
Welcome to our weekly blog!  Each week I surf through hundreds of Crossfit Journal articles hoping to find something that resonates with the community.  There are so many hidden gems in the thousands of articles posted and I want to find them all.  Lucky for all of us the fine people at Crossfit Journal have put together a list of some of the best.  It’s titled “The Glassman Chipper,” this is less of an article and more of a gateway to knowledge.  You’ll find a plethora of things to read, some of my personal favorites include “Interview: Coach Greg Glassman,” and “What Is CrossFit?” Hope you guys enjoy but try not to get lost in all that awesome.

I’ve found another great recipe!  We have it as a Ice Age meal in our freezer.  But if you want to make it yourself here is the recipe for Super Radical Tri-tip.

Kristin

12 Minute EMOM:
First pull + 1 Power clean @80% of 1 rep max

“Tabata”
Ring dips
Strict pull-ups

Box Brief:
The nutrition seminar is this Saturday at 9am!  Our normally scheduled Saturday classes have been cancelled due to this.  Don’t forget a chair!

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Paige, Kristen, Daleanna & Tyler

21 Minute AMRAP: Teams of 3
Partner A – 500 Meter row
Partner B & C – AMRAP:
50 Wall balls (20/14)
50 Sit-ups w/ball

Box Brief:
Today is Bring a Friend Day!

Are you feeling sore from this week’s workouts?  I bet some stretching would help!

Aric

3:30pm crew

15 Minute AMRAP:
15 Thrusters (155/105)
25 Box jump overs (24/20)
35 T2B
50 Bar facing burpees
100 Double unders

Box Brief:
Bring a Friend Day is this Thursday!

The nutrition seminar is this Saturday starting at 9am.  It’s free for all members just remember to bring a chair!

Cliff

Hunter

Bench Press
3 – 3 – 3 – 3 – 3 – 3 – 3

Bent Over Rows
10 – 10 – 10

4 Rounds:
25/20 Calorie row

Box Brief:
The nutrition seminar is this Saturday at 9am.  Bring a chair if you don’t want to sit on the ground.  Normal classes have been cancelled on Saturday.

Grayson