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"CrossFit and the pursuit of fitness is every bit as much a mental challenge as it is a physical one. Anyone that has done CrossFit recognizes the carry over of the physical improvements to all aspects of life. The mental benifits of preperation, dealing with adversity (PAIN!), consistency, discipline, character, and commitment are also developed and refined through CrossFit and carry over to all aspects of life. There is no better model of everything good about CrossFit than Greg Amunsdson. I highly advise attending Greg's Mindset Course and learning his mental approach to CrossFit and life."

— Josh Everett

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07 November 2017

TUESDAY 171107

Five Rounds for Time:

Deadlift, 15  Repetitions (185lb. / 115lb.)
Run 100 Meters (to Krav Maga)
Toes to Bar, 15 Repetitions

Note: In the words of CrossFit Founder “Coach” Glassman, “Couplets and Triplets are what make CrossFit, CrossFit!” Keep an eye on your first round “Split Time” and try to stay within 20 seconds on the remaining rounds.

Thank a Veteran!

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The “Thank a Veteran” donation bin is located at HQ. Any questions please check with Clark, Coach or Britain!

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Veterans Day Holiday Schedule

The ONLY CLASS on Friday, November 10, will be the 4PM workout, and the workout will be …. MURPH! On Saturday, November 11, we will be hosting the Military Sexual Trauma Fundraiser Workout at 10AM. All other classes on Saturday will be cancelled. 

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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06 November 2017

MONDAY 171106

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up

Rest as needed then,

Evolution  A:

As Many Repetitions As Possible in 3:00 of,

Clean and Jerk (135lb. / 95lb.)

Rest as needed then,

Evolution B:

On a 9:00 Running Clock,
30 Seconds of Maximum Repetition Pull-ups
30 Seconds Rest
30 Seconds Maximum Repetition Hand Release Push-ups
30 Seconds Rest
30 Seconds Maximum Repetition Squats

Note: On Evolution A, how many Athletes can Rx’ the session, and achieve 30 or more (ie. “Grace”) repetitions in the 3:00 time frame? For Evolution B, Athletes can pick their start station (ie. Pull-up, Push-up or Squat) but must honor the order of rotation. Keep track of the total repetitions at each station. At the end, Athletes will report their total Pull-up, Push-up and Squat repetitions. This is a great and well rounded session!

Jhonee’ is Athlete Of The Month!

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Congratulations to Jhonee’ who was recognized as Athlete Of The Month for the month of October. This incredible woman has been on an absolute “crushing spree” of Rx’d workouts at our gym, and her progress has been astounding. Her strength and conditioning has been a huge source of inspiration to everyone in our gym. In addition to her incredible physical capacity, Jhonee’ always has a smile on her face and laugher in her heart, even in the midst of the most grueling workout. Furthermore, her encouragement of her fellow training partners has been a big source of building the positive environment our gym is renowned for. Congratulations Jhonee’ on all your success, and keep up the awesome work! Your amazing!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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05 November 2017

SUNDAY 171105

Faith Works Ministry meets today! Join Greg Amundson at 12PM for an all levels workout followed by a message on “Staying The Course”. The message will focus on the tools needed to overcome challenge and remain resolved to achieve your dreams and goals. The message concludes with a free catered meal from our friends at Whole Foods Market and event is free. If you are attending just the message please be at HQ by 12:45PM.

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FAITH WORKS MINISTRY

12PM – All Levels Workout

12:30 – Free Coffee at Coffeetopia

12:45 – Message “Stay The Course”

1:15 – Catered Meal from Whole Foods

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04 November 2017

SATURDAY & SUNDAY 171028

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM.

Stick Defense Workshop is Today 12PM – 2PM

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM)

Stick Defense Workshop (12PM – 2PM at Krav Maga)

Community Open Gym (12:30 PM – 2PM Krav Maga and HQ)

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03 November 2017

FRIDAY 171103

CrossFit Hero Workout Friday!

“Hammer”

Five Rounds for Time:
5 Power Cleans
10 Front Squats
5 Jerks
Run 100 Meters (to Krav Maga)
20 Pull-ups

Note: Prescribed weight is 135lb. / 95lb. There is a 40 minute time cap on todays session.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

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Digital November Edition of Coach’s Corner Now Available

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Keyholder Open Gym Only Today! 

Gym Closes at 5PM following the 4PM class.

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02 November 2017

THURSDAY 171102

Back Squat 5,5,5,5 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Complete One “Sprint Round” For Time,

Run 400 Meters (or Row 400 Meters)
Thruster, 50 Repetitions (45lb. / 35lb. Barbell)
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: This is an old-school, circa 2002 “CrossFit HQ” Original WOD, programmed by CrossFit founder “Coach” Greg Glassman. Coach Glassman was a huge believer in the benefits of programming compound multi-joint movements in couplets and triplets The tempo ob the back is 5 seconds down, 1 second hold at the bottom position, followed by an explosive return to the top.

The Operation 22 Fundraiser is Saturday, November 11 at 10AM

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Bag Class (5:15 – 6PM – 6 x 2:00 Rounds at Krav Maga)

Satvana – Please note Yoga is cancelled tonight.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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01 November 2017

WEDNESDAY 171101

Complete Five Rounds – Rest 1:00 Between Rounds.

On a 2:00 Clock,
Two Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Squats)
Double Unders, As Many Rounds as Possible (score)

Note: On todays workout, Athletes will have 2:00 to complete two rounds of “Cindy”. In the remaining time, Athletes will accumulate AMRAP of Double Unders which will count as their score. Athletes are encouraged to “practice” the Double Under rather than modifications today, as a means of improving this great skill.

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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31 October 2017

TUESDAY 171031

Every 2:00 for 20:00 (10 Rounds)

Deadlift, 3 Repetitions
Hang Squat Clean, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Today’s session is meant to provide athletes a contrast from yesterdays “chipper”. Focus on strength, and the explosiveness and power of the Squat Clean and Shoulder to Overhead. How many athletes can achieve bodyweight on todays session for 3 or more of their rounds? We will be recording the 1st, 5th, and 10th rounds today on the whiteboard.

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Tuesday Special Programs

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

Satvana Warrior Yoga (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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30 October 2017

MONDAY 171030

Station Rotation at Krav Maga:

Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up

Rest as needed then,

“The Chipper”

For time:
60 Double Unders (At HQ)
50 Kettlebell Swings (At HQ – 53lb. / 35lb.)
40 Burpees
100 Meter Farmers Carry (1KB x 53lb. / 35lb.)
30 Pull-ups (At Krav Maga)
100 Meter Farmers Carry (to HQ – same KB)
20 Goblet Squats (At HQ – same KB)
10 Single Leg Squats (5 Each Leg – At HQ)

Note: This Chipper is gonna’ be a good one! Bring your A-game and some water!

Teamwork!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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28 October 2017

SATURDAY & SUNDAY 171028

Please join us from 10:00 AM to 2:00 PM this Saturday for Open Gym and the Free Community Workout.  There will be TWO formal group workouts on Saturday. The first workout will start at 10:00 AM and will be open to all skill levels and is FREE to our community. The second workout will be our Competitors Class from 11:30 AM – 12:30 PM.

Congratulations to Branden, Glenn, Jason, Ron, Vince, Nancy, Alyssa and Morgan who earned stripes on their Yellow Belts last night! For Athletes who missed class, the next stripe test is on Wednesday, November 1.

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM)

Community Open Gym (12:30 PM – 2PM Krav Maga and HQ)

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