W.O.D. 9.24.15

Skill and buy in:

Max set of Pull-ups 

(can you take a top spot on the leader board)

then

Power Snatch

2-2-2-2-2-2-2

Quote: 

"Coming together is a beginning; keeping together is progress; working together is success."

-Henry Ford

W.O.D. 9.23.15

AMRAP in 12 Minutes:

10 Squat Cleans (155/105#)

10 Burpees

Community Notes:
Join us at 7:30PM tonight for the First of our Snatch Clinics. FREE for members, $25 for non-members.

Quote: 

Success is not final, failure is not fatal: it is the courage to continue that counts. 

-Winston Churchill

W.O.D. 9.22.15

TEST DAY- Record Results

"Kelly" 

 Five rounds for time of: 

Run 400 meters 

30 Box jumps, 20/24 inch box 

30 Wall ball shots, 14/20 pound ball to 9/10ft

(compare to 3.22.15) or (compare to 6.20.15)

Quote:
The quality of a leader is reflected in the standards they set for themselves.
-Ray Kroc

W.O.D. 9.21.15

CrossFit Total

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts is the score

Click here to read the Journal article regarding CrossFit Total.

Click here to read the basic strength standards for men and women.


Quote:

"Innovation distinguishes between a leader and a follower." 

-Steve Jobs

W.O.D. 9.20.15

All for time:

1000 Meter Row

(three minute rest)
then:

18-16-14-12

Snatch (65/95#)

Burpees over the Bar

Quote:
"If your actions inspire others to dream more, learn more, do more and become more, you are a leader."
-John Quincy Adams

W.O.D. 9.19.15

Give 5 Minutes for Autism

Lift up Luke-- WOD and Fundraiser for Autism

5 MIN AMRAP

4 Power Cleans: 155 lbs. men/105 lbs. women

24 Double Unders

10 Pull-Ups

The "Luke" workout is challenging but accessible. We have scaling options to accommodate athletes of all abilities and experience levels.

We will have a donation bucket at the gym if you haven't already gone to Lift Up Autism to donate. Donations are not mandatory but are appreciated.

Community Notes:

We have a big line up of events and fun at the gym today. PLEASE JOIN US!

Pancake Breakfast from 9AM--on

Mobility at 9AM with Aimee

CFKids - Preschool class 10AM

Autism Fundraiser 9AM- 12PM

FREE Nutrition Seminar at 12:00PM with Laurah Lawson from Eatology

Click here to find out a little more about what the Seminar will include.

Quote:

"When you talk, you are only repeating what you already know. But if you listen, you may learn something new."

-The Dali Lama

W.O.D. 9.18.15

Push Jerk + Split Jerk

1-1-1-1-1-1-1

Cash out:

2 K Row

Community Notes:
We have a big line up of events and fun at the gym TOMORROW. PLEASE JOIN US!
Pancake Breakfast from 9AM--on
Mobility at 9AM with Aimee
CFKids - Preschool class 10AM
Autism Fundraiser 9AM- 12PM
FREE Nutrition Seminar at 12:00PM with Laurah Lawson from Eatology
Click here to find out a little more about what the Seminar will include.

and...
CONGRATS TO COACH RACHEL---SHE'S GETTING MARRIED TODAY!!!

Quote:

"The person who follows the crowd will usually go no further than the crowd. The person who walks alone is likely to find himself in places no one has ever seen before."

-Albert Einstein

W.O.D. 9.17.15

"The Original"

First: 

Complete as Many Reps as Possible in 5 Minutes of: 

Body Weight Back Squat

*Then immediately after...

a 15 Minute Clock Starts 

You must run 800m then with remaining time complete 

As Many Rounds as possible of: 

5 Box Jumps (24"/20") 

5 Pull Ups 

Score is Reps of Back Squats + Rounds 

*If a body weight back squat is unattainable you will scale according to level and ability.

Quote:
"What we have learned from history is that we haven't learned from history."
-Benjamin Disraeli

W.O.D. 9.16.15

For time:

21-15-9

Hang Power Snatch (75/115)

GHD Sit-up

Quote:

"Humor is the good-natured side of a truth."

-Mark Twain

W.O.D. 9.15.15

"Nate"

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Today we do this workout to honor a fallen hero.

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell swings 70/55#

(compare to 2.25.14) or (compare to 4.17.12) or (compare to 12.26.12)

Quote:

The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.

-Michelangelo

Photos:

W.O.D. 9.14.15

 Thanks to everyone who made our End of Summer Party a HUGE Success!

TEST DAY- Record Results

"Nancy" 

 5 rounds for time of: 

400 meter run 

15 Overhead Squats (65/95#)

(compare to 3.18.15) or (compare to 6.4.15)

Quote:

"Never give in except to convictions of honor and good sense."

- Winston Churchill

Photos:

 Lots of PR's and a shake up on the Nancy Leaderboard!

 Congrats, Josh, Laura and Shane!