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WOD for Thursday 190228

CFMSWOD 190228 Push jerk 5-5-3-3-3-1-1-1-1 reps* Strength Extended Mobility!! *if you missed Wednesday’s WOD you may sub it for Thursday’s

WOD for Tuesday 190226

Face Off Every 5:00 x 5 Rounds: 3 Power Cleans (205/145) 9 Deadlifts (205/145) 12 Barbell-Facing Burpees 21/18 Calorie Row Strength 3 Rounds: 20 Dumbbell Hang Clean and Jerks (50/35) 60 Mountain Climbers Directly into... 150' Handstand Walk/Practice

WOD for Monday 190225

If you haven’t completed or wish to re-do Open WOD 19.1, you may prepare and do that during any class that ends prior to 6:00 p.m. For those who’ve completed 19.1: FULL SEND 3 Rounds: 50 Double-Unders 5 Rope Climbs 50 Double-Unders 15 Thrusters (135/95) STRENGTH 0-7:00 Build to a heavy Pausing (3 sec in the bottom) Overhead Squat 7:00-15:00 Back Squat 5 reps @ 72% 1RM Back Squat 4 reps @ 77% 1RM Back Squat 3 reps @ 82% 1RM Back Squat 1 rep @ 86% 1RM Back Squat 1 rep @ 89% 1RM Back Squat 1 rep @ 92% 1RM Back Squat

OPEN SCHEDULE

Every Friday for the 5 weeks of the OPEN the scheduled WOD will be the newest OPEN WOD. We’d love to see as many as possible between 4:30 p.m, and 7:30 p.m. on Friday evenings, but will do our best each week to accommodate attempts and redos on Saturday and Monday. Feel free to bring your family and friends to watch and cheer you on. Stay tuned for details about the last week of the Open.  It’s going to be fun and you need to be there!!

WOD for Friday 190222

The OPEN is here!!!  In case you didn’t see the announcement, or saw it and were annoyed by the French...here it is in plain old English... 19.1 15 min AMRAP 19 Wall Ball Shots 20/14 19 Calorie Row ***if you have yet to register, get it done!!  You still have a few days to get signed up

WOD for Thursday 190221

PRE-GAME 3 rounds: 2:00 Light Bike, Row or Run 3 Strict Pull-Ups 6 Push-ups 9 KB Swings 24/20 12 Air Squats 15 AbMat Sit-ups Directly into: 3 Rounds: 2:00 Light Bike, Row or ski 3 Deadlifts 3 Hang Power Cleans 3 Front Squats 3 Push Jerks *Barbell load should be between 45-50% 1RM C&J STRENGTH Extended Coach led mobility or optional skill practice

WOD for Wednesday 190220

OTMP On the Minute x 20 (4 Rounds): Minute 1 - 5 Pausing Overhead Squats Minute 2 - 15/12 Calorie Row Minute 3 - 5 TTB + 8 DB Snatches (50/35) Minute 4 - Handstand Walk Practice Minute 5 - 10 Burpees *OHS at approx. 50% 1RM Snatch

2019 Nutrition Challenge!

Hey Everyone it's Here! The spring nutrition challenge for 2019 is a go! It's bigger, better and badder than last year! We are excited for the new format and challenge to help with our members nutrition. Challenge starts March 4th and ends April 7th....That's right 5 weeks and your body will thank you! Any questions ask Sam or any one of the coaches. Challenge your friend at the gym to do this with you. It will be fun! See the EVENTS page on the website for a way to earn points before even starting and for more information. Or click here

WOD for Monday 190218

MEATBALL 75 Wallballs (20/14) 35/28 Cal Row Directly into... 6-9-12-15: Chest to Bar Pull-Ups Kipping Handstand Pushups DB Front Squats (50's/35's)

WOD for Saturday 190216

Open the forget not to register for! Click to Register great team WOD today! LEAPS AND BOUNDS Teams of 3, with a 30:00 Time Cap: 120 Power Snatches (75/55) 120 Box Jump Overs 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs 9 Rope Climbs 60 Power Snatches (135/95) 60 Box Jump Overs 6 Rope Climbs 30 Power Snatches (155/105) 30 Box Jump Overs 3 Rope Climbs

WOD for Friday 190215

You already know what these letters will become when unscrambled, so get on it!! Gtrftsnrpeioeeoerh WATERPROOF 12 - 9 - 6: Row Calories Front Squats (135/95) Directly into... 12 - 9 - 6: Toes to Bar Hang Squat Cleans (115/80) Directly into... 12 - 9 - 6: Barbell-Facing Burpees Thrusters (95/65)

WOD for Wednesday 190213

First things first - Running everywhere gives insight so the early risers find opportunities regularly. This has endured. Osprey Pretend Even Now SQUEAKY WHEEL AMRAP 15:00 60 Double-Unders 20/16 Calorie Row 10 Push Jerks (165/110)

WOD for Monday 190211

SHUT DOWN "On the 4:00" x 6 Rounds: 16 Dumbbell Power Snatches (50/35) 14 Burpees Over Dumbbell 12 x 10m Shuttle Sprints Check the air register. What’s all this for? What the? Should I close it or leave it open? In case you didn’t catch the not so subliminal message, go back and read just the underlined words.  Now get it done!  Less than two weeks!

WOD for Saturday 190209

Reminder!!! - less than two weeks until the Open!  Get signed up and ready to go...this is  a great yearly test of fitness...all are encouraged to participate! TWENTY SOMETHING AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24"/20") 30 Toes to Bar 30 Calorie Row

You Are Exactly What and How Much

Sometimes, hunger is actually thirst in disguise. If you ignore the signs of thirst for more than a few hours, your body starts to send out ravenous hunger signals instead which could have you finishing that over-sized portion instead of quenching your thirst. To avoid getting mixed signals, here are some smart tips to controlling your portions and false hunger at home and when you go out to eat: Drink Water. Have a glass of water before and during your meal. Dehydration can be mistaken for hunger. Drinking a glass of water before your meal may fill you up before your plate reaches the table. Out of sight, Out of mind. Leaving the extras in the kitchen instead of on the dining room table wi

ATHLETE SPOTLIGHT- Katy Wilbur!

Katy is awesome!  Everyone that knows her admires the quiet determined energy she radiates. She continues to attend consistently and she improves as she goes. Here is more from about Katy in her own words... “I grew up in Las Vegas with my parents and 3 siblings. I played volleyball in high school. I met my husband,Jeff, at SUU. We have been married for 13 years. We have 3 children, Felicity is 10, Julian is 7 and Aeris is 8 months. I have been coming to CrossFit for almost 3 years. I took 1 year off because of a difficult pregnancy. I love coming to CrossFit because it empowers me and and keeps me wanting to get better! Plus I love the coaches and friends I have made! My favorite move