Aug 27, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Upcoming Events
Saturday, August 31st: We’ll be doing the “Hotshots 19” hero workout at 10 a.m. in honor of the Granite Mountain Hotshots. All members are welcome, and experienced CrossFit visitors are free. Please consider donating to the fund for the families here: https://hotshots19.crossfit.com/
Monday, September 2nd: we’ll be open for ONE hero WOD at 10 a.m. for Labor Day.
Saturday, September 7th :
Starting next week, we will have a workout on Wednesdays and Thursdays will be rest days. This means that there will be class at 4:30 p.m. on Wednesdays, and no 4:30 on Thursdays.
Aug 6, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Register today for the Whole Life Challenge to get an extra $5 off!
Here’s what to do:
- Go to www.wholelifechallenge.com
- Create an account
- Register for the Challenge that starts on September 7th
(use our Unique Community Discount Code: WLCRYGFYprWC)
If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website and the Eats blog; a summary of the success of the Winter/Spring challenge is also available here.
Aug 4, 2013
We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks.
The game starts on September 7th, but the time to register is right now. You save an additional $5 if you sign up by August 7th!
REALLY IMPORTANT:
We have a Unique Community Discount Code just for US! It does two things:
- Gives you a $5 DISCOUNT when you use it.
- Registers you for the game as a member of OUR community.
HERE’S THE CODE: WLCRYGFYprWC
***Make sure you use this code when you register – and, if you invite others to play with you, send them the code too!
Here’s what to do:
- Go to www.wholelifechallenge.com
- Create an account
- Register for the Challenge that starts on September 7th
(use our Unique Community Discount Code: WLCRYGFYprWC)
If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website and the Eats blog; a summary of the success of the Winter/Spring challenge is also available here.
Important Dates:
- August 7th – last day to save $5 on your registration!
- August 25th @12PM – WLC Q&A event
- September 7th – WLC kick off event at the gym!
- October 5th – Mid-way potluck
- November 2nd – WLC closing event at the gym
You do not have to be a gym member to participate in the WLC. Friends, family, and community members are welcome!
Jul 31, 2013
Strength:
1a) 3×5 Romanian Deadlift AHAP with perfect form
1b) 3×8 Weighted Pull Ups
Conditioning:
For total repetitions:
2:00 Max Effort (ME) Double Unders
-then (no rest)-
3:00 ME Wall Balls (20/14, attempt as many as possible unbroken, do NOT game plan)
-2:00 rest-
3:00 ME Kettlebell Swings (53/35, attempt as many as possible unbroken, do NOT gameplan)
-then (no rest)-
2:00 ME Double Unders
Fitness is a lifestyle, a series of choices and habits that build on each other to create a net positive effect. See how much 8 weeks of dedicated practice can strengthen your fitness lifestyle in the Whole Life Challenge! Registration is open now, and we’ll have a gym kick off event on Saturday, September 7th.
Jul 23, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
We are in the midst of Solidarity Bring A Friend Week! Tomorrow (25th), and Saturday (27th) are your remaining chances to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!
Also, remember that we’re cheering on athletes in the Michie Tavern Downtown Mile tonight (family race at 6:30, regular race at 7), and then some of us are heading over to Live Arts to see Steve A. perform in Legally Blonde at 7:30!
Last, but certainly not least, come by on Saturday, July 27th, to watch the CrossFit Games and hang out in the gym. We’ll have a grill set up, so BYOM (meat), and we’ll also have a cooler filled with some complimentary cold ones. Come join the fun!
Jul 16, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Our next Solidarity Bring A Friend Week is coming up next week! Next Tuesday (23rd), Thursday (25th), and Saturday (27th) will be your chance to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!
Also, mark your calendars for some upcoming social events! E-mail Becky for more details.
- Wednesday, July 24th at 7:30 p.m. – Steve performs in Legally Blonde – The Musical at Live Arts! (It’s pay-what-you-will (can) night at Live Arts on Wednesdays)
- Saturday, July 27th (ALL DAY) – come watch the CrossFit Games and hang out at the gym. We’ll have a grill set up, so BYOM (meat) and BYOB and let’s have fun watching people exercise.
