For those of you counting the open is less than 90 days away. Start making a mental check list of what movements you have and which ones you must improve before the open. You’re only as strong as your weakness movement. Is it strength, pull ups, burpees, double unders, t2b, overhead squats etc? If you want to achieve / improve these movements you must consistently put in the time and work to improve them. They won’t just appear.
*Attention* We will be having two classes on Thanksgiving. One at 7:30 – 8:30 am and the other at 10 – 11 am. Friday we will be having classes at 10 and 11 am and 3pm on November 27th. We hope you can make it for our Thanksgiving workout 🙂
Feast For 3 – (teams are all male or all female)
Appetizer(12 Minute Cap)
1 Mile Run with a 10, 25 and 45 lb plate (each team member gets one of those plates – same weights for the males and females)
Main Course – Teams of 3 (1 Barbell Per Team)
100 DL @ 135 / 95
80 Hang Power Cleans @ 135 / 95
60 Front Squats @ 135 / 95
40 Shoulder to Overhead @ 135 / 95
20 Thrusters @ 135 / 95
*Every minute on the minute all 3 athletes must complete 5 burpees
Dessert3 Minute AMRAP (1 Person working at a time, 1 Partner hanging from the rig)
It is getting to be that time of year. We work extremely hard to keep a clean facility for all of you. We ask that you bring a change of sneakers starting tomorrow that you only use inside the gym (running being an exception). Thanks so much for helping us out. Keep reading… Our food drive has raised over 500 lbs of food, so far. Tomorrow is double burpee day. Every pound of food brought on November 23 from 5:30 – 9 pm in is worth twice the amount of burpees for that coach! Be generous!
For anyone who is interested we will be playing a friendly game of flag football at 9 am at Noxon Elementary School. If you can come fantastic and bring a friend. If you’re coming show up at 9 sharp. We will have CrossFit class starting at 10 am!