This is a different kind of gym. We embrace the struggle, the challenge, and the hard work. We yell, we sweat, and we cheer each other on. We train hard every day, using the whole body in sync, as it is meant to be used. Your body was not designed to isolate muscles or even muscle groups. It doesn’t matter if you are throwing a fastball, carrying a victim from a fire or placing a box on a high shelf, everyday actions require your muscles to move in sync with one another. These multi joint movements create functional, athletic fitness for daily life.


January 26, 2012: Katie’s Birthday Party!

Hey Ladies! We are going to take Katie out for her birthday this year. February 17th (that’s a Saturday) we will meet down at The Rex for eats and drinks and move on from there. Please sign up with Susie so we have a good head count. If you need further info check with Susie or Staci at the gym.



January 26, 2012: Quick Kettlebell Class update

Just a quick class time update for my kettlebell classes. The Saturday class has been moved to 8am by popular demand. The Monday and Wednesday class will keep the regular time of 6:00pm.
Thanks!
Robyn



January 26, 2012: Thursday – Clean High Pulls, Front Squats

Clean High Pulls (95/70)        Front Squats (same bar)

20                                           2

18                                            4

16                                            6

14                                            8

12                                            10

10                                           12

8                                             14

6                                             16

4                                             18

2                                             20



January 25, 2012: Wednesday – CrossFit Filthy Fifty: Box Jumps, Pull Ups, KB Swings, Lunges, Knees to Elbows, Push Press, Back Extensions, Wall Balls, Burpees, Double Unders

Filthy Fifty – video

  • 50 reps for time of
  • 24” Box Jumps
  • Jumping Pull ups
  • 35# / 25# KB Swings
  • Walking Lunge Steps
  • Knees to Elbows
  • 45# / 35# Push Press
  • Roman Chair Back Extensions
  • 20# / 16# Wall Ball Shots
  • Burpees
  • Double Unders


    • January 24, 2012: Tuesday – Kettlebell Snatch, Skin the Cat

    5 Rounds

    20 kb snatch each arrm45/35

    3 skin the cats or 10 toes to bar



    January 23, 2012: Monday – CrossFit Hero WOD Holbrook: Thrusters, Pull Ups, Sprints

    Jason Holbrook
    US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
    He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

    Holbrook

    Ten rounds – each round for time

    • 115 pound Thruster, 5 reps
    • 10 Pull-ups
    • 100 meter Sprint
    • Rest 1 minute


    January 22, 2012: Sunday – At Home WOD: Flutter Kicks, Supermen, Push Ups

    5 rounds

    20 flutter kicks

    20 supermen

    20 push ups



    January 21, 2012: Saturday – CrossFit Hero WOD Rankel: Deadlift, Burpee Pull Ups, Kettlebell Swings, Running

    John Rankel
    John Rankel
    U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
    He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

      20 minute AMRAP
    • 225 pound Deadlift, 6 reps
    • 7 Burpee pull-ups
    • 10 Kettlebell swings, 2 pood
    • Run 200 meters


    January 20, 2012: Friday – CrossFit Named WOD Annie: Double Unders, Sit Ups

    Annie – video

    • 50,40,30,20,10
    • Double Unders
    • Sit Ups


    January 19, 2012: Thursday – CrossFit Hero WOD Wood: Running, Burpee Box Jumps, Sumo Deadlift High Pulls, Thrusters

    WOOD
    SGT Brett Wood
    Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.
    He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the     Commando Welfare Trust.

    5 Rounds of:

    • Run 400 meters
    • 10 Burpee box jumps, 24" box
    • 95 pound Sumo-deadlift high-pull, 10 reps
    • 95 pound Thruster, 10 reps
    • Rest 1 minute


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