CrossFit Total

Awesome OverHead Squat!



9:30am – Free Wod!


9:00am – ReFlex

12:00 – 2:00 – Lululemon Trunk Show

12:00pm – Skillz & Sprintz

Dynamic movement prep 
Group warm up 
3 rounds for quality/warm up 
10 barbell roll outs
5  wall walks
Crossfit Total
Build to a 1 rep max back squat
Build to a 1 rep max strict press
Build to a 1 rep max deadlift
Max calorie row in 3 minutes
Mad mobi 
Hamstring up n over
Knee on the wall
Press ups

CrossFit TOTAL




Open Gym – 9:30am with Rafael

ReFlex – 10:45 with Stacey


6:00pm – ReFlex

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release

40 minute cap for all

Crossfit total.

1 rep max
(Hips below parallel)
Back squat

1 rep max
Strict press (keep hips neutral, keep knees straight for rep to count)

1 rep max deadlift.
(No dropping.  Dropping = no rep)

Add em up.

Press ups
Hamstring up n over
Shoulder bully.


Cheyenne Birthday!

Happy Birthday Cheyenne! Check her out in the FGB5 video
Don’t forget Tomorrow there is NO open gym. Feel free to come cheer on all the competitors who are going for their CrossFit Total! CrossFit Total Challenge Finals Tomorrow. Starts at 9:30 at the 609 box!
10 snatch (65, 95)
400 m run
15 pull ups
3 rounds

CrossFit Total Challenge.

Wladi hits another PR on deadlift

Rochelle Working on Press

Garrett has an audience

Kate getting depth on her back squat

Mark is making a imPRESSion on Jose

Bryan’s good back squat form

Josh is top of the CrossFit Total Board at 1055

The CrossFit Total Challenge baseline was this weekend. There were some fantastic PR’s and lots of people working on new moves.

This is a PALEO challenge. If you need help or more information on paleo, please contact your coach and ask for him. You will see more improvement on your lifts if you eat the right way.
20 walking lunges (hold db in right hand)
3 burpee box jumps
20 walking lunges (db in left hand)
3 burpee box jumps
15 lunges right hand
6 burpee box jumps
15 lunges left hand
6 burpee box jumps
10 lunges right hand
9 burpee box jumps
10 lunges left hand
9 burpee box jumps
5 lunges right hand
12 burpee box jumps
5 lunges left hand
12 burpee box jumps