Happy Firday!

Strength/Skill
Power Snatch + Squat Snatch – quickly work up to a heavy set, no fail

WOD
A: 3 Rounds
60 Singles
15 Wall Balls
15 Deadlifts

B: 3 Rounds For Time:
60 Double unders
30 Wall Balls 20#/14#
15 Deadlifts 245#/175#

RxBars are in for those that are interested. 

Strength/Skill
Deadlift 1RM
then
Front Squat 7x5 (same weight across)

WOD
A: EMOMx5
3 Squat Cleans

B: EMOMx7
3 Squat Cleans - you choose the weight

Schedule change for next week Monday only - Monday 9/1 (Labor Day) - 9am and 10:30am sessions only. 

Strength/Skill
Deadlift 3 Rep Max

WOD
A: EMOMx7
Odd: 5 Deadlifts 
Even: Run 50m

B: EMOMx14
Odd: 5 Deadlifts 70% of 3RM
Even: Run 100m

Strength/Skill
Deadift 5-5-5  (Add 10 lbs to your last working weight. Make sure your form is in tact when doing each set. If you have a hard time with the added weight stay at your previous working weight)

WOD
A: 3 Rounds for Time
10 One-Arm Dumbbell/Kettlebell Snatches (alternating arms each rep)
200m Run 

B: 4 Rounds for Time 
10 One-Arm Dumbbell/Kettlebell Snatches 70#/50# (alternating arms each rep)
200m Run

Strength/Skill
Deadlift 5-5-5 (Warm up to a working weight and use that same working weight for all 3 sets of 5. Not looking for your 5RM)

WOD
A: 3 Rounds For Time:
5 Power Cleans
5 Ring Rows
10 Kettlebell Swings (Russian)


B: 5 Rounds For Time:
5 Power Cleans 155#/105#
5 Strict Pull Ups 
10 Kettlebell Swings (Russian) 70#/55#

Young buck Kevin sneaking into the Masters underground hour for 14.3.

SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. I'll have a sign up sheet on the microwave. Sign up and let me know if you're coming. 

Strength/Skill
Deadlift 5-5-5-5

WOD
A: EMOM for 10:00 complete:
5 Ring Rows
10 Push Ups
15 Air Squats

B: "Chelsea"
EMOM for 30:00 complete:
5 Pull-ups
10 Push-ups
15 Air Squats

* Rest as needed score will be total full rounds completed plus reps from the last uncompleted round attempted only. 

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.

Strength/Skill
Deadlift 
5-5-5-3-3-3

WOD
A: AMRAP in 10:00 
Row 250m 
3 Dumbbell Press
10 Squat Jumps

B: AMRAP in 15:00 
Row 250m 
3 Wall Climbs
10 Squat Jumps

Happy Friday!!!

Referral Credit - refer your friends and family and receive $25 credit towards 1 month's membership if they sign up for a monthly membership.

Last Minute Get Together - we will be going to Coaches Corner at 152 Biesterfield Rd in Elk Grove tonight. We'll be there at 8pm, some earlier. Come out and have a few drinks before we start the Paleo challenge. 

Strength/Skill
Floor Press 5-5-5-3-3-3

WOD
A: For Time:
5 Rounds
3 Deadlift
3 Power Cleans

B: For Time:
7 Rounds
3 Deadlift 155#/105#
3 Power Cleans 155#/105#

Post WOD - 50 GHD Sit Ups

REMINDER - Hours this week are as follows:

Christmas Week Hours:
Monday - Regular Hours
Tuesday (Christmas Eve) - 9:00am and 10:30am only
Wednesday - Closed
Thursday - Saturday - Regular Hours

Strength/Skill
Deadlift 5-5-5-3-3-3

WOD
A: AMRAP in 10:00
5 Power Clean
25 Singles 

B: AMRAP in 15:00
5 Power Clean 185#/120#
25 Double Unders

 

WOD

Deadlift 5-5-5-3-3-3
Adding weight to each set arriving at your best 3 rep max.

Then

Single Leg Romanian Deadlift 25 each side (use kettlebell or dumbell just short of fail)

Then

50 Sit Up Get Ups

Referrals - for every person you refer you get $25 off your next month's membership dues.

Reminder, a few of us will be meeting up at Shark City in Glendale Heights this Friday around 8pm for a few drinks and to support member Amanda in her competition. It would be a cool way to hang out outside of the gym. Let us know if you'll be coming.

 

WOD

50 Ring Rows (try to stay on the rings until all 50 are done)

Then

Toes to Bar 10-10-10-10 (Strict. No momentum or kip)

Then

Deadlifts 3-3-3-1-1-1 (max effort)

WOD

A: For Time
400 M Run
3 rounds
10 Deadlifts
10 Push Press
400 M Run

B: For Time 
800 M Run
5 rounds
10 Deadlifts 225#/150#
10 Push Press 95#/65#
800 M Run

Matt Rimi and Carlos Venegas trying to outdo each other at 330lb on their CrossFit Total deadlifts.

WOD 

A: 3 Rounds for Time: 
5 Power Clean 
5 Knee Tucks
5 Front Squat
5 Knee Tucks
5 Deadlifts
5 Knee Tucks

B: 3 Rounds for Time: 
5 Power Clean  185#/125#
5 Strict Toes to Bar
5 Front Squat 185#/125#
5 Strict Toes to Bar
5 Deadlift 185#/125#
5 Strict Toes to Bar

Marisol getting good on her lifts.

Happy Friday!!

Well today is the last day of the virtual competition. Like I said earlier in the week we've done well considering we are the youngest gym. Thank you all of you that participated. This will be our last one for the week. Next week we will be doing our benchmark WODs from the beginning of the Paleo Challenge. Lets see how you've improved.

Please remember to RSVP for your sessions and not just show up without RSVP'ing. As you can see our classes are getting full fast and staying full. We are working on figuring out how we can alleviate this. Thanks


Strength/Skill
Deadlift 2-2-2-2-2

WOD
A:10 Min AMRAP
10 Push Press
10 Ring Rows
10 Box Jumps

B: 15 min AMRAP
10 Push Presses, 95#/65#
10 Pull-Ups
10 Box Jumps, 24"/20" (bounding allowed)

She's back...Kind of.

Tuesday 11/20/2012

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

There will be no Thursday classes this week on Thanksgiving. Friday and Saturday will only have a 9am and 10:30am.

Strength/Skill

Rope Climbs (if possible wear high socks)

WOD 

A: 3 Rounds for Time of:

10 Burpees
15 Deadlifts 

20 Box Jumps

B: 3 Rounds for Time of:

20 Burpees

15 Deadlifts (BW)

20 Box Jumps 24"/20"

Eddie working on his bench last week.