Check in for Charity

Thanks to your September check-ins and donations for our fundraiser WOD, we will be donating $500.00 to Helen for Houston!  

Our October check in for charity will be, United for Puerto Rico. UFP is an initiative brought forth by the First lady of Puerto Rico, Beatriz Rosselló in collaboration with the private sector, with the purpose of providing aid and support to those affected in Puerto Rico by the passage of Hurricane Irma and Hurricane Maria. 

When you are at the gym this month check in on social media and use the hashtags #checkinforcharity and #unitedforpuertorico to add to our donation. 

For more information use this link:
http://unidosporpuertorico.com/

W.O.D. 10.1.17

For Time:

50/40 Calorie Bike

25 Bar Muscle Up

50 Kettlebell Swings 53/70#

25 Shoulder to Overhead (105/155#)

Community Notes:
Join us from 11:00AM - 1:00PMM for a FREE OPEN gym!

Quote:

“The weak can never forgive. Forgiveness is the attribute of the strong.”

 ― Mahatma Gandhi,

W.O.D. 9.30.17

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson. 

TEST DAY- RECORD RESULTS

"Bull"

 Two rounds for time of: 

200 Double-unders 

50 Overhead squats (95/135#) 

50 Pull-ups 

Run 1 mile

or

"1/2 Bull"

 Two rounds for time of: 

100 Double-unders 

25 Overhead squats (95/135#) 

25 Pull-ups
Run 800 M 

(compare to 3.30.17) or (compare to 6.26.17)

Quote:

“I want to inspire people. I want someone to look at me and say, "Because of you I didn't give up."

-Evan Carmichael

W.O.D. 9.29.17

Join us on Friday at 5:30 PM for our End of Summer Party and 10 Year Anniversary Kick Off!!!

GET READY FOR FUN AND GAMES!

Bring a friend and your friend will get 50% off Fundamentals and their first month!

7 Rounds of:

In a 2 Minute window complete:

Row 25/18 Calories

Max Shoulder to Overhead (105/155#)

Rest 2:00 Minutes

Score is number of shoulder to overhead repetitions for all rounds.

Quote:

“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.” 

 ― Lao Tzu

W.O.D. 9.28.17

Join us on Friday at 5:30 PM for our End of Summer Party and 10 Year Anniversary Kick Off!!!

GET READY FOR FUN AND GAMES!

Bring a friend and your friend will get 50% off Fundamentals and their first month!

For time:

40 Back Squats (95/135#)*

20 Burpee Box Jump Overs (20/24")

Rest 3:00 minutes

20 Burpee Box Jump Overs (20/24")

40 Back Squats (95/135#)*

*from the floor

Quote:

“The man who moves a mountain begins by carrying away small stones.” 

 ― Confucius, Confucius: The Analects

W.O.D. 9.27.17

TEST DAY-RECORD RESULTS

30 Bar MU for time

compare to (3.21.17)

compare to (6.12.17)

Cash out:

50 Kettlebell Swings (35/53#)

40 Wallballs (14/20# to 9/10ft)

30 Box Jumps (20/24")

20 Push-ups

(time cap 8:00 Minutes)

Quote:

“Never, never, never give in!” 

 ― Winston S. Churchill

W.O.D. 9.26.17

For Time:

10 Clean and Jerks 95/135#

10 Overhead Squats 95/135#

8 Clean and Jerks 105/155#

8 Overhead Squats 105/155#

7 Clean and Jerks 125/185#

7 Overhead Squats 125/185#

5 Clean and Jerks 145/205#

5 Overhead Squats 145/205#

Quote:

“It does not matter how slowly you go as long as you do not stop.” 

 ― Confucius

W.O.D. 9.25.17

Join us on Friday at 5:30 PM for our End of Summer Party and 10 Year Anniversary Kick Off!!!

GET READY FOR FUN AND GAMES!

Bring a friend and your friend will get 50% off Fundamentals and their first month!

5 Rounds for time of:

75 Double Unders

5 Rope Climbs - 15ft

Quote:

"You can't go around building a better world for people. Only people can build a better world for people. Otherwise it's just a cage."

 —Terry Pratchett, Witches Abroad

Photos:

W.O.D. 9.24.17

Push Press
3-3-3-3-3

then:
EMOM for 8 Minutes
Minute 1: 12 Burpees over the Bar
Minute 2: 9 Shoulder to Overhead (at 80% of 3 RM)

Community Notes:

All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:

"The woman who follows the crowd will usually go no further than the crowd. The woman who walks alone is likely to find herself in places no one has been before." 

 —Albert Einstein

W.O.D. 9.23.17

Partner Workout
For time:
21-18-15-12-9-6-3
Thruster (65/95#)
Toes to Bar

(partners will work in a "you go, I go..." format)

(Athlete A, completes 21 Thrusters, then Athlete B completes 21 Thrusters...Athlete A, completes 21 Toes to Bar, then Athlete B completes 21 Toes to bar...Athlete A, completes 15 Thrusters...etc.)

Community Notes:

All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:

"No one can make you feel inferior without your consent."

 —Eleanor Roosevelt

W.O.D. 9.22.17

Squat Clean

Take 15 Minutes to build to a heavy 1 RM

AMRAP in 7 Minutes:

5 Box Jumps 24/30"

3 Squat Cleans (155/225#)

Community Notes:
All weekend classes will be held in the Annex, PLEASE PARK IN THE MAIN PARKING LOT, not the Annex lot. There is a lot going on this weekend in the neighborhood. thanks!

Quote:

 "Life's too mysterious to take too serious." 

 —Mary Engelbreit

W.O.D. 9.21.17

 CrossFit Games Team Series under way!

4 Rounds for time of:

800 Meter Run

10 Bench Press (135/205#)

20 Pull-ups

(time cap 30:00)

Quote:

"A man who flies from his fear may find that he has only taken a shortcut to meet it."

 —Sador, Children of Húrin

W.O.D. 9.20.17

TEST DAY- RECORD RESULTS

Randy

55/75 pound Power snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

CLICK HERE to compare to 3.12.17

or CLICK HERE to compare to 6.9.17 

Quote:

"The only person you should try to be better than is the person you were yesterday." 

 —Anonymous

W.O.D. 9.19.17

With a Partner
For time:
100 Double Unders

80 MedBall Cleans (14/20#)

60 Burpee Box Jump Overs 20/24"
40 Pull-ups

20 Deficit Handstand Push-ups (45# plates/45+25# plates)

40 Pull-ups

60 Burpee Box Jump Overs 20/24"

80 MedBall Cleans (14/20#)

100 Double Unders

One athlete works at a time

(time cap 30:00 minutes)

Quote:

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind." —Dr. Seuss

W.O.D. 9.18.17

TEST DAY- RECORD RESULTS

3 RM Deadlift

Skill Work

15 Bar Muscle ups

CLICK HERE to compare to (3.27.17)
or CLICK HERE to compare to (6.7.17)

Quote:

“I destroy my enemies when I make them my friends.”

— Abraham Lincoln

W.O.D. 9.17.17

Congratulations to Mooney and Aileen for the completion of the Level 2 Seminar!

AMRAP in 20 Minutes:

With a partner:

50 Box Jumps 20/24"

50 Kettlebell Swings 35/53#

50 Clean and Jerks 75/115#

*one athlete works at a time

Community Notes:

All weekend classes will be held in the Annex, 110 C- DeKalb. Please meet and park there.

Quote:

“If the plan doesn’t work, change the plan, but never the goal.”

— Author Unknown