What's Going On?

August 29, 2014

Announcements:

Next Monday is Labor Day and we will have a modified schedule to reflect the holiday. We will have a 7:30am and 9:30am CrossFit Class with a staffed Kids Club for both classes.

Warm Up:

Coaches Choice:

Strength:

Bench Press

4x6-8

*3 second descent

WOD:

5 Rounds for Time

15 Jumping Lunges

10 Pushups

5 Deadlifts @ 75% BW

Athelete Development:

2 Rounds Through:

August 28, 2014

Announcements:

Next Monday is Labor Day and we will have a modified schedule to reflect the holiday. We will have a 7:30am and 9:30am CrossFit Class with a staffed Kids Club for both classes.

Warm Up:

Coaches Choice

WOD:

Partner Style

"Holbrook"

10 Rounds each, Alternating Partner each round

5 Thrusters 115#/75#

10 Pull Ups

100m Sprint

Cool Down:

Group Mobility

Althete Development Program:

Active Recovery, Yoga, Rest, Etc.

Additional Programs:

Yoga: 11am

August 27, 2014

CrossFit

Warm up:

Coaches Choice

A. Back Squat
8-10 Reps x 4 @ 40X0 Tempo (4 Second count down/ Explode up)

* Rest 2 Minutes Between Sets

B. 4 Rounds
1 Min Pushup 
1 Min Mountain Climbers 
1 Min AB Mat Situps
2 Min Rest 

Athelete Development Program:

Back Squat

60 @ 90% of 10 RM

**Complete all squats in 4 or less sets

August 26, 2014

CrossFit

Warmup:

Coaches Choice

WOD 1:
In teams of two partners alternating EMOM – score is total calories
14 Min 
3 Burpees
5 KB Swings (70#/53#)
Remainder of Minute-Row for calories

**8 Min Transition Between WOD 1 & WOD 2

WOD 2:

In Teams of Two Partners alternating EMOTM- Score is total Wall Balls 
14 Min 
1 Power Clean (95#/63#)
5 Box Jumps 20”
Remainder of Minute-Wall Balls 20/14

Female Paleo Challenge Winner Patty Illiff!

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Before and Afters of Patty!!!!

We asked Patty to give us her thoughts on the transformation she just went through...

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