It’s Finally Here!!!
New by popular demand!!! Starting this week on Tues. September 7th we will begin a 5am class on Tuesdays, Wednesdays, and Fridays. The 6am class option will still be there, as well. So, one again, thanks to Logan and Christine, our early morning schedule beginning on Tuesday will be 5am and 6am CrossFit Class on Tuesday, Wednesday, and Friday mornings. And yes…this is what I’m going to look like most mornings…
Park WoD Saturday and Weekend Hours!
This Saturday we’ll be at Clearwater Park from 9-10am for a little fun in the sun. We’ll do some work before you get the day off Monday.
Saturday Open Gym will be from 9-11am, as usual.
Monday Hours will be Open Gym from 11-12:30.
Hope everyone has a great holiday weekend!!
Freaky Friday, September 3, 2010
BIG SEXY DOIN THE RX PLUS!!!
WOD:
“KELLY”
- 5 rounds for time:
- 400 m run
- 30 Box Jump (24/18)
- 30 Wall Ball (20/14)
FESTIVAL ISU!!!
Back lever on the Quad, what what?!?!
Josh and Chad will be running a CFBN booth at Festival ISU today from 11-5. Anyone who would like to come by and hangout or even do a small workout at our table we would love to see you there. We will be in the Quad, so any students please stop by and check us out! Classes will be the same as always at the gym today.
Thursday, Sept 2, 2010
Gold Pumps, Tiny Tim & Canada push-pressing...
SKILL:
Snatch Technique (Trying to go from the floor with the ultimate goal of doing a full snatch today)
WOD:
- AMRAP 15 min:
- 5 Hang Power Snatch (95/65)
- 8 Pistols (Alternating)
- 10 Weighted Sit-Ups (35/25)
*You may anchor your feet for your sit-ups.
Wednesday, Sept 1, 2010
The fellas were making it rain wall-balls last week...
STRENGTH: BACK SQUAT
- 5 @ 75% (of 90% of 1RM)
- 3 @ 85%
- AMRAP @ 95%
WOD:
- 30-20-10 for time of:
- SDHP (75/45)
- Push Jerk (75/45)
- Finish with 30 Pull-Ups
*It is understood that you can Push Press this a long as you can, the Jerk will come into play naturally as the body tires.
Mobilty Issues???
ANYONE with mobility issues check out Kelly Starretts new blogspot. This is an amazing blog and everyone should check this out. Stay up to date with these and you will make huge strides with your mobility.
Tuesday, Aug 31, 2010
Dave rockin suns out guns out at Friday's team WoD!
SKILL:
Sots Press Technique & OH Squat Therapy
WOD:
- 3 Rounds for time:
- 400 m run
- 3 TGU’s each arm (53/35)
- Max Double Unders in a row
- Rest 2 minutes
*Keep track of total Double Unders done, whatever your number is you will subtract that( in seconds) from your total time for the workout. You are allowed to get your first double then your count starts from there. Double Unders can be done in any fashion, meaning if you do 1 everyother jump that is fine as long as the rope doesn’t stop. However, only count your Double Unders. If you don’t have Double’s every 3rd single will count off of your time. WARNING: THIS HAS POTENTIAL TO BE EXTREMELY FRUSTRATING!!!
FOOD!!!
We have an organic farm coming by today from around 4:30-530 pm. Please bring cash for what ever you are looking for. I am understanding that they have chicken, ground beef, sausage, brats, pork chops, etc… Sorry for the late notice but this is sort of a trial run. Thanks!
Sweet Potato Chips
Ingredients:
coconut oil
3 large sweet potatoes
Sea salt and fresh ground pepper to taste
other spices (optional)- cinnamon, rosemary, cumin, cayenne, curry…you get the idea!
Directions:
wash and peel (optional) sweet potatoes. Slice sweet potatoes evenly and coat baking sheet with coconut oil. Arrange sweet potato coins on the baking sheet and then brush with more coconut oil on top. Sprinkle with salt, fresh ground pepper or spices as desired and bake in oven @ 350 for 30 minutes, turning regularly (time may vary depending on oven)