Perseverance Paying Off

It was the 2nd go at the infamous white band for Phil on Wednesday night's testing, however it proved to be more prosperous than the last.  Phil was able to put many of the failed movements and standards past that limited his completion at last months test.  It's great to see how determination, consistent practice, and the help of a cheering crowd can change the dynamic of an athlete.  Great work Phil!

Phil after completing his level 1 white band

Workout of the Day

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

For Time:

Level 1 Athletes

What a great turnout for the Level 1 testing last night!  It was an awesome experience to be absorbed in the energy and feel the adrenaline of each athlete.  PR's were reached, weaknesses were conquered, and greatness was found.  There was an overwhelming 85% pass rate among the participant athletes.  Keep up the great attitudes, practice much, and stay on top of your game!

Bill and Ethan on the Row

Workout of the Day

JT

21-15-9 for Time:

Handstand Push-Ups
Ring Dips
Push-Ups

-Rest-

For Time:

200m Run
15 Burpees
200m Run
12 Burpees
200m Run
9 Burpees

Level 1 Testing Is Here!

Level 1 testing is back! Here's your chance to test your strengths and weaknesses, if you couldn't make it to the testing last time you don't want to miss this one!  You will be tested on 10 skills that make up your gerneral physical preparedness; a 70% or higher is needed to become a Level 1 student.  See you at 6:30 pm...

Tommy on DB Push-Ups

Workout of the Day

5 Rounds for Time:

10 Medball Sit-Ups
10 Thrusters (35/25)
10 Jumping Squats

-Rest-

3 Rounds for Time:

500m Row Sprint
3 min. Rest

Row A World Record Time!

Have you ever wondered how you compare to the worlds elite rowers?  You're not to far off their split times on the indoor rowing records found here.  The rower's benefits stretch well into to your fundamental motor recruitment patterns, similarly seen in a deadlift.  Check out your 500m split times and see how you compare!

Phil showing no signs of stopping his push up!

Workout of the Day

Hang Squat Clean (3-3-3)

-Rest-

10-9-8-7-6-5-4-3-2-1 For Time:

Kettle Jax (35/25)
Mountain Climbers
Backwards Lunge

Paying Off

Have you noticed any pay offs for the hours you put into your training every week?  All of us push ourselves to new limits every time we train in the gym, we condition ourselves to be good at anything that comes our way. That's what CrossFit is all about, right!..So what are some of the pay offs you have seen out side of the gym? I personally have notice the sports and activities I do for fun become more enjoyable and relaxing without them feeling like a work out.  Lets hear them, tell us some of the things that have become better at since starting CrossFit!!


5:30am crew!

Workout of the Day

"Team Angie" for Time:

150 Pull-Ups
150 Push-Ups
150 Sit-Ups
150 Squats

As a two person team, and only one person working at a time.