January 8

Congrats to Shannon Zweber for completing the CrossFit Level 1 Cert

A few announcements, bring a friend day will be Thursday, Friday, and Saturday. Thursday class will run 6am, 5 and 6pm there will be no open gym.

Saturday will be the one year anniversary party starting at 4pm. Some more info will be put out this week.

For those of you wishing to squat in the morning, please txt me your email and I will email you the program tonight. We will be starting around 4:10am.

RX:  Back Squats 7×7 @75-80%. Then, 3 rounds for time of 30 Box Jumps (20/24) and 30 Kettlebell Swings(55/70). Time Cap 12min.

Gold:  Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (35/55). Time Cap 12min.

Silver:  Back Squats 7×7. Then, 3 rounds for time of 30 Box Jumps (20) and 30 Kettlebell Swings (25). Time Cap 12min.

Endurance:  2mile run then 50 air squats for time.

Competitor:  RX, Parralet walks with chain x5, 3 rounds for time of 20 Handstand Push Ups and 300yd shuttle run.

BWC: -7 Reps BF Sit-ups

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37 Responses to January 8

  1. Belmer says:

    BS: 100kg
    WOD: 13:43Rx
    See you all tomorrow

  2. Katy says:

    BS- 75(2)-80(2)-85(2)-87

    WOD- 12:01 RX

    50 TTB done
    BWC sit ups done

  3. Katie says:

    BS: 45(3)-47(2)-50(1)-52(1)
    WOD: 9:53 KB(25)
    BWC: sit-ups done

  4. Jamie says:

    Back Squat: 3 x 8 @ 65, 5 x 1 @ 70, 2 x 2 @ 75, 1x @ 80
    Mini Wod: HSPU (20 standard, 40 with one extra mat) + 3 sets of 200M row
    Wod: DNF (had 6 BJ’s left at time) w/55# for 60 reps and 35# for 30 reps of kb swings

    Mobility done. Run tonight.

  5. Jaye says:

    Back Squats: 3×8 (65)/1X5 (70)/2X2 (75)/1X1 (80)
    Endurance: 2 mile run (untimed) 50 Air Squats
    Easy (working on form) 500 Row 1:45
    WOD: Gold 7:56 Ouch on the bent biting me on the missed jump. That will not happen again
    BWC: 32 Butterfly sit-ups

  6. Nicki says:

    50, 52, 55(2), 57, 60

    WOD 11:38
    first round @35
    2nd 15@55, 15@35
    3rd 15@55, 15@35

  7. Holly says:

    45, 47(2), 50, 52, 55(2)
    Wod- gold
    Congrats Shannon!!

  8. Erin K says:

    Squat Prog. Done.
    Endurance: 2 mile run (not for time) and 50 air squats (unbroken) done.
    3 x 8 reverse hyper @ 20K

    Be back tonight to put in some more work.
    PS thanks Jaye for letting me use your band, definitely will be ordering one stat.

  9. Rachel says:

    Squats: 55K(3), 57K, 60K(2), 62K
    WOD: 12:04 RX…55lb kettlebells are HEAVY!
    Butterfly situps done
    Worked briefly on bar muscle ups – got a few with the thick green band, need to work towards multiple reps and then shift to a thinner band

  10. Karen Moh says:


    BS @ 35k(2), 37k(1), 40k(2), 42k(2)
    WOD: GOLD/SILVER (35Ib KB first round then 25Ib KB last two rounds)
    Finished with 3 seconds remaining!

  11. Kaitlin says:

    Congrats Shan :)
    BS: 75(2) 80 (3) 82 (2)
    WOD: DNF RX had like 15 KB swings left I believe stopped counting just tried to get as many in as possible

  12. Tom says:

    Way to go Shannon, PROUUDD OF YOOUUUU

    Squats- 110 (3), 120 (3), 122(1), my squats felt really good today

    WOD- 11:48 Rx, it probably should be a DNF because my last 15 or so kettlebell swings were really sloppy, it got way heavy

    Post WOD- 50 TTB done

  13. Jackson, Chris says:

    Getting jacked for my first full out CrossFit session this evening; however, slightly unsure of differences between beginner and silver… so not sure which to do???

    Any advice?

    • Jaye says:

      Not sure what Beginner level is Start with Silver, if the first round of KB is easy move up to Gold, if Gold is to light go to RX. One thing Don’t sell yourself short and Kick the Workouts square in the Face

      • Jackson, Chris says:

        Thanks for the advice! Did a mixture of all of the workouts I believe.
        7×7 @ 70kg
        3 Rds 12 mins timed
        30 Box jumps @ 20
        30 KB’s @ 25
        DNF missed time limit by 7 Box Jumps

  14. Sarah W. says:

    Today was my 2nd workout in 16 days….been sick, so today was tough! Feeling better, but not 100%.

    BS 7×7 @ 37K
    WOD: Gold DNF. 10 reps left.

  15. Aimee says:

    Squats done

    HSPU 3×20- w row instead of run. 2 mats

    WOD gold 9:32

  16. Aimee says:

    And a HUGE CONGRATULATIONS Shannon!!! We love ya girl!

  17. Rob says:

    BS: 7×7 @ 80(2), 90(2), 95(2), 100

    Gold WOD: 10:00

    BWC: 29 BFSU

  18. Jeff says:

    Squat- 80k x 1, 60k x 3, 70k x 3

    Wod- 12:20 w/ 55# & 24in box

  19. Dana says:

    BS 7×7: 50 55(2) 57(2) 60(2)

    WOD: 10:20 gold

    Post WOD 50 TTB done

    BFSU done

  20. nickrossin says:

    endurance done
    wod 10:47 rx

  21. Chad Breidinger says:

    BS 7×7 @ 100k (5) 110 (2)
    WOD: RX 13:04
    50 TTB done

  22. Erin K says:

    Round 2 at the gym. 100 Double Unders
    3 rounds of 20 HSPU and 200 m. row. ALL HSPU WERE TO STANDARD! I’ve never been able to do more than like 4 at any given time. I think this was my goal way back in October or something! Super pumped. They weren’t quick or strung together in huge reps, but vast improvement for me!
    WOD: DNF 14:02 RX. Really glad I didn’t compromise making the time cap for scaling. Have never done 55lb KBS, and super glad I mentally pushed through.
    Thanks Chad for the push. (not the physical ones, just the verbal support.) :-)
    50 TTB done. Mob done. I’m spent.

    Jesus I should’ve started this post with dear diary.

  23. Julie Ormsby says:

    Great Job Shannon!
    BS 45K
    wod c/w 11:48
    50 knees to elbows done

    Super Job Erin! Your amazing!

  24. Chris says:

    BS: 120(3), 125(2), 130(2)

    WOD: 10:41 Rx Legs felt like complete jello after the over box jumps yesterday so the box jumps were incredilbly slow!

    TTB done

  25. melissa says:

    40,42, 45(2), 47, 50, 52
    WOD: Gold. Finished at 12 minutes.
    BWC done.

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