Congratulations Tami & Alice

Big Congratulations to Tami & Alice!

Tami – PR’d and made 4 State Records!

Alice – (new weight class) set a State Record and Qualified for International Power Lifting Competition in Vegas!

 

DON’T FORGET!

Christmas Adopt-A-Family

Please help us help two in-need families

SIGN UP

Monday Workout

Skill

Pistols & Progressions
 
 

Strength

Snatch – Max
7 Minutes to build to a 1 Rep Max Snatch
 

Wod

4 Rounds For Time – Run/Snatch
Run 400 meters
3 Snatches (power or squat)
4 rounds

Score weight and time

 

Madmobi

Keg Stretch
Lat Stretch
Knee on the wall
Press ups
Pigeon

Throw Back Thursday….

 

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
 
Warm up
KETTLE BELL WARM UP
Kb warm up 
5 rounds of 
Each arm 
5 KB Snatch
5 KB clean & jerks 
5 KB Goblet Squats
 
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
 
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
 
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Celebrate!

CELEBRATE our 8th Birthday

SATURDAY, October 10th

9:00pm

WILD WEST CEDAR PARK

dynamic movement prep

Group warm up

20-30 Strict pull ups

Warm up for snatch
BN snatch grip pp + oh squat.
2 second pause.

Build to a heavy snatch in 5 minutes

snatch touch n go
10-7-5 touch n go reps rest as needed between sets

4 minutes.
Max reps Burpees to a target 6″ above reach

MaD Mobi
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

Farewell Emily!

Farewell Emily & Bryan!

Emily has been with us for a really long time! In fact, she is one of the original OG’s!

We wish you and Bryan the best in San Francisco!

NEWS

Saturday

9:30am – Open Gym with Coach  Stacey!

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Effective March 30th

MWF – 6:30am at the Clinic

will be cancelled.

OPTIONS

MWF

6:15am at the box

and

T/Thu

7:30am at the box

Dynamic warm up 
Group warm up
Skill
3 position snatch
High hang
Mid thigh
Below the knee
3-3-3-3. By feel
Wod 
“Quarter”
Amrap in 8 minutes
25 sit ups
25 pull ups
25 power cleans 95/65
25 double unders
Mad mobi. 
Shoulder bully
Lat stretch band
Hamstring up n over
Roll calves

Funday Friday

WEEKEND INFORMATION

Saturday

9:30am – Open Gym

10:30am – CrossFit Open 15.1

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic Movement Preperation

Warm up 

Hamstrings
Leg Swings
Banded shoulder stretches

Row 4 minutes moderate
Last 30 seconds – 1 minute hard.
30 n 30 Ghd.

Thoracic extension
And shoulder stretches to loosen up your overhead movements.

Warm up specific movements
T2b
Snatch
Deadlift

Warm up clean and jerk to 80-85%

Rest /Move around for a couple minutes

3-2-1 go

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

 

MAD MOBI

Shoulder Bully

Hamstring up and over

Press-ups