Summer Youth Classes

  

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Snow Removal 

There will be NO 8:30am class today due to snow removal. See you all this afternoon. In the meantime, share your Snow Burpee challenge videos on our Facebook page!  

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Why I Do The Open

Why I do the open
By Shawna Kersenbrock 

 The 1st open I was involved in was 3 years ago as a judge. I would come in watch some of the members go through all the emotions like excitement and determination that come with the open. And I walked out saying, “man I wish I could join in.” The problem was is I was afraid, afraid of failure (I couldn’t lift the weights they were lifting, or even do some of the movements).  

After that year I was determined I was going to do an open. The next open came and I signed up. It was AWESOME. I got my first chest 2 bar that open. And I did a wod at the time I swore I would never do again. Guess what, I did it again and survived that time to!

Last year was the 1st year the offered the scaled version and I thought OH YEAH!! It was a total blast!!

I challenge you …. Do the open!!!

WHY? FOR:

• Community: Every week you get to see the people who you work out with everyday sweat beside you. They get a new PR, or their 1st Chest 2 Bar, or maybe even their 1st double unders.

• Throw downs: That’s right every Thursday night of the open we get to watch members do the wod right after its announced live.

• Progress: You’ve worked so hard all year long and it’s a chance to see the hard work you’ve put paid off.

• Yeah people watch you, yeah you have a judge, and yeah at the end of the open you never say, “Man I wish I didn’t do that”.  

 Register for the 2016 Open @ http://www.games.crossfit.com

 

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Snow Day! 

No morning classes!!! Stay in & Stay warm.

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Healthy 2016

Now through January 31, NEW personal training clients receive 10% off current package price. Stop by and get a healthy start to 2016! Don’t forget IGNITE Boot Camp begins January 4th at 6:15pm. There is still time to sign up. Gift Certificates are available!  

 

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11/30/2015

Strength – 15 minutes to find max Power Clean

3 rounds

1:00 AFAP

3 cleans @85% of 1RM

ME Deadlifts

1:00 rest

1:00 AFAP

3 cleans @85% of 1RM

ME Wallballs 20/14# @ 10′

1:00 rest

1:00 AFAP

3 cleans @85% of 1RM

ME KB swings 55/35#

1:00 rest

*Score is your total number of deadlifts + wallballs + KB swings

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11/27/2015

“Hope”

Three rounds of:

• Burpees

• 75 pound Power snatch

• Box jump, 24″ box

• 75 pound Thruster

• Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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