Category: Uncategorized

Wednesday’s WOD:
This is one of my favorite CrossFit articles! 
http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf

Tuesday’s WOD:

Hey gang, our annual Barbells for Boobs event will be Saturday Oct 19 for all of the morning classes. The workout of the day will be the benchmark WOD: “Grace” which is 30 Clean and Jerks for Time at 135/95# The link included is the link to our donation page. It is not mandatory to make a donation, but feel free to read more info on the mission of Barbells for Boobs and Mammograms In Action and you will find that it is a very noteworthy cause. Let us know if you have any questions or need any assistance, and don’t forget to mark your calendars! 

http://fundraise.barbellsforboobs.org/fundraise?fcid=271109

Monday’s WOD:

Big congrats to Team HAM and Team Garciathletes for representing well this weekend at the Battle of the Boxes! Hope it was a fun experience for you all! Rest up, and we will see you in the gym this week so you can tell us more about it! 

Saturday’s WOD:

Tomorrow’s WOD is a dedication to Russell Heideman As an athlete, coach, and member of our community, Russell had a great impact on our program and a very positive influence on the athletes that got to know him. Russell is preparing to move on to bigger and better things, and tomorrow will be our chance to wish him farewell on his new adventure with a send off WOD that is guaranteed to be an adventure of its own….

Friday’s WOD:

Thursday’s WOD:

Wednesday’s WOD:

Hey guys, today is benchmark daily! For those of you doing the strength and conditioning challenge, these will be the benchmarks we will test and re-test. For those of you not doing the strength and conditioning, it will still be a good opportunity for you to test these skills! It was set up so everyone can do these and get a score, so do your best, and hit them hard. Details will be explained tomorrow in class. If you cannot make it tomorrow, you can make these challenges up during open gym sessions later this week. Remember, as far as registration goes for the nutrition challenge, you can still head over to Max Muscle and get your measurements.

Tuesday’s WOD:

Happy Birthday to Coach Alex!
Monday was the first day of our nutrition challenge, most of you were able to go into the store, or come into the gym and get your info and measurements. Make sure and send your weight and body fat % numbers to coach G so he can give you more information that will help you with your diet. As for the strength and conditioning benchmark workouts, we will be doing those TOMORROW (Wednesday) during all of the classes. If you cannot make it to do them during the class times, you have the entire week to make them up during an open gym session. The benchmark workouts are as follows:

Complete in order during a 1 Hour Class. Rest as needed in between each event, but all work must be completed within the allotted hour.

Abominator
1 Mile Run For Time
(Sub 6 Mins = perfect score of 100 for every 15 seconds after, subtract 2 points)

Gladiator
6 Mins to find a 3RM Back Squat
(load = score)

Terminator
2 Min Max Effort Shoulder to OH 45#
(100 = perfect score)

Percalator
2 Min Max Effort Ab Mat Sit Ups
(100 = perfect score)

*Although 100 is a perfect score, extra reps will be used to determine the winner in the event of a tie breaker.

More details will be given on Wednesday!

Monday’s WOD: