Saturday Intro WOD 03-06-10...hope to see you this Saturday

The longer we follow the right path the easier it becomes

Anonymous

WOD: AMRAP 4:30

1 Hang Power Snatch @ 75% 1RM

10 KB Swings

Wall to Wall Run (Touch both walls and get back to your barbell)

Rest/Recover 3:00 to 5:00 Minutes…then

Strength: Front Squat @ 75% 3X4

Scott getting some encouragement from Coach Josh on the rower

As I grow older part of my emotional survival plan must be to actively seek inspiration instead of passively waiting for it to find me.

-Bebe Morre Campbell

SKILL: Row 500 M for time

WOD: 9 rounds for time:

5 Thrusters

5 Pull ups

Post times to comments.  (FYI: There is a section on the record board for the 500 M row)

Gregg, Brad and Paul doing body rows at the Saturday intro class

Victory is won not in miles but in inches. Win a little now, hold your ground, and later, win a little more.”

-Louis L’Amour

Strength: Push Press 1 RM

WOD: Every minute for 10 minutes do

2 Deadlifts @ 60% 1RM

2 Burpees

2 Wall Balls

2 Pull-ups

Rest the remaining of the minute…

Katie one of our new clients proving that workouts are fun...notice her smile as well as Coach Chandra & Coach Josh's!!!!!!

Passion is born the moment you catch a glimpse of your potential.

Fred Smith

Rest Day!!!

A big thank you to all who came out today for our 10:00 Intro.  Also a big welcome to our new clients: Laura, Susie, Brad, and Katie…we are excited to have you in the gym and look forward to training with you.

1200 Group Strength Work

The only thing we have to fear is fear itself

Franklin D. Roosevelt

WOD: Instructor Choice

9:00 & 13:00 Clients can expect a fun team WOD

10:00 FREE INTRO class can expect a tour of the gym and a taste of CrossFit…hope to see you there!!!!

Merv and Miller showing their steel driving skillzzz

Success Procedure : Run your day by the clock and your life with a vision

Zig Ziglar

Strength : Snatch 5X2 @ 85%

WOD: 21-15-9

Ring Push Up/Wall Ball

Added a couple of new clients today at the gym..they will just be with us for 2 months before moving to Seattle..but they are both AMAZING athletes and I’m glad they are going to train with us.  Welcome Willie & Megan

Advanced L Sit

You will become as small as your controlling desire; as great as your dominant aspiration.

- James Allen

Skill: L Sit

Practice the skill and scale to ability

3 Static holds

WOD: AMRAP 5:00

5 Deadlift

3 Hang Cleans

2 Front squats

Wall to wall run 100′

(use 1 barbell for all movements)

Beginner L Sit

Our first client. Welcome to the family Mike!

I know in my heart that man is good. That what is right will always eventually triumph. And there’s purpose and worth to each and every life.

-Ronald Reagan

WOD: 3 Rounds for time

8 Burpee’s

10 Pull-Ups

12 Knee’s 2 Elbows

Then:

Strength: Press 75%1RM 3X3

Perform the WOD before the strength work today: Post times and loads

Modify the work to master the skill

The greatest barrier to success is the fear of failure.

-Sven Goran Eriksson

Skill: Handstand

3 Static holds against the wall

(Scale to ability)

WOD: 21-15-9

Deadlift @ 40% 1 RM

Sledge Hammer Swings

Push ups

Post time to comments and tell us about your handstand experience.

The gym is open and ready for you.

And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.

-Andrew Carnegie

Strength: Back Squat test for 1 rep max (1RM)

WOD: AMRAP 5:00

5 Wall Balls

5 KB swings

100′ wall to wall run

This is the first day of an 8 week training cycle.  Track your loads and times and post to comments.