August 18

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I want to thank EVERYONE that helped and judged, supported us in any fashion Saturday at the competition. You all did an outstanding and completely amazing job. It would not have been successful without you guys, you are the backbone of this place and I want to thank you all for the handwork and dedication you all put in towards our gym. Thank You.

Rx: 5×2  Power Clean+2 Jerk @8 RPE. Then, Every Other Minute on the Minute for 15min. Complete 7Chest To Bar Pull Ups and 7  Front Squats (70/105). On the opposite minute complete 1 rope climb. 

Gold: 5×2 Power Clean+2 Jerk @8 RPE. Then, Every Other Minute on the Minute for 15min. Complete 7  Pull Ups and 7 Front Squats (50/70). On the opposite minute complete 1 rope climb attempt.

Silver:5×5 Power Clean Progressions. Then, Every Other Minute on the Minute for 15min. Complete 7  Jumping Pull Ups and 7 Front Squats (30/40). On the opposite minute complete 1 rope climb attempt.

Endurance: 50 weighted Lunges and pro- Agility x6

Post WOD : 3 X 10 Russian Twist Heavy

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August 16

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Summer Slam is HERE. Looking forward to watching all of you compete and put all that hard work to the test. I am very proud of all of you, as you should be proud of yourselves. Its not an easy thing to go out on the competition floor and put yourself out there to the unknown. No matter what be proud of yourselves and CONFIDENT in your training. As I am proud and confident in ALL of you. Remember to breath, always think, communicate with your partner, and stay in your lane, and when you find yourself out in the front leading dig in and don’t look back.

Doors Open at 630am ( Judges, and volunteers please be here )

WOD 1 Brief at 730am

WOD 1 Start time 8am

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August 15

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If you are a Judge or Volunteer please be at the gym by 530 pm to go over all of the standards and lane assignments and last minute touches to the gym. Thanks to all of you. 

Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. There will be no parking in the gym parking lot that day. Park in the back or in REM. If you can try and car pool. Thanks so much. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

Competitors there will be a wod posted for you on the board. I am very excited to watch ALL of you compete this Saturday and I wish you all the best of luck. You are all well trained and ready to go…believe in your self, communicate with your partner, stay in your lane, go hard focus and always think. I am proud of all of you. 

RX: Overhead Press 4×5 @ 7 RPE Then Push Press + Jerk 4×2 @ 7 RPE. For Time 400m run then ”Grace” 30 Clean and Jerk @ 40/60k, 400m Run, then “Isabel” 30 Snatch @40/60k 30 min cap

Gold:  Overhead Press 4×5 @ 7 RPE Then Push Press + Jerk 4×2 @ 7 RPE. For Time 400m run then ”Grace” 30 Clean and Jerk @ 30/50k, 400m Run, then “Isabel” 30 Snatch @30/50k 30 min cap

Silver: Overhead Press 4×5 @ 7 RPE Then Push Press + Jerk 4×2 @ 7 RPE. For Time 400m run then ”Grace” 30 Clean and Jerk @ 015/20k, 400m Run, then “Isabel” 30 Snatch @15/20k 30 min cap.

Endurance: 3x30sec speed steps. 3×5 max height box jump’s. 50 weighted back ext.

Post WOD : 5 X 1O ghd situps

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August 14

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. There will be no parking in the gym parking lot that day. Park in the back or in REM. If you can try and car pool. Thanks so much. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

Competitors, rest and recovery today, do some mobility work, drink and fuel up. There will be a short workout posted for you on the board Friday Morning. 

Open Gym 5am -630pm

Mobility WOD 6am and 5pm Sign up in Zen

Kilo Kids 515pm Sign up in Zen

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August 13

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

If you are competing this will be your last hard day of workouts, you will rest Thursday and I will post what to do on Fri for you. If you can I would suggest making it in the morning or mid afternoon to do the work. 

Rx: Power Clean + Clean Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push UpsSumo Deadlift High Pull Pinch Grip (15/20), Kettlebell Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Gold:  Power Clean + Clean + Front Squat 4×2 @ 7 RPE. Then, For time complete 75 reps of each movement in order. Hand Release Push Ups, Sumo Deadlift High Pull Pinch Grip (15/20), KB Swings (35/55), Air Squats, and Burpees. Time Cap 30min.

Silver: 4×5 Med Ball Cleans. Then, For time complete 50 reps of each movement in order. Hand Release Push Ups,  Sumo Deadlift High Pull Pinch Grip (10), KB Swings (25), Air Squats, and Burpees. Time Cap 30min.

Endurance: 100 Weighted Lunges

Post WOD : 3 X 20 sec TTB Holds

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August 12

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Summer Slam Saturday the 16th First wod Starting at 8am sharp, come out and watch a great day of competition. 

Friday the 15th there will be no CrossFit Classes after the 12pm class due to set up for the comp. If you are volunteering or judging we are going to go over our run throughs and put out all information so everyone is on the same page in the morning. That meeting will take place at 515pm, job duties and descriptions will be assigned. I want to thank everyone before hand for your guys support and effort, we couldn’t do this without you. Thank you. 

Rx: Power Snatch + Snatch 4×2 @ 7 RPE. Then, “Kelly” 5 Rounds For Time of 400m Run, 30 Box Jumps(20/24), and 30 Wall Balls (14/20). Time Cap 30min. 

Gold:  SAME AS RX

Silver: 4×5 Overhead Squat. Then, “Kelly” 5 Rounds For Time of 200m Run, 20 Box Jumps (20), and 20 Wall Balls (14). Time Cap 30min. Refer to June 28th 2011.

Endurance: 50 Burpees For time.

Post WOD : 3 X max effort back lever

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August 11

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Thank you to all that came out and biked with us, it was a great time with friends. Thank you to John Bierbaum and his family for providing the truck for us. Thank you

Big week this week we have our first in house CrossFit comp in the new building, its going to be a great time, good workouts, great competition, its going to be great to watch. For those that are competing you will workout all the way up till Wednesday after that I will give you all some instructions about the rest of the week. The schedule for friday will be changed and updated in zen in order for us to get ready and prepare the building. 

Rx: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:10 Handstand Push Ups, (80/115), 15 DeadLifts, 25 Box Jumps (24/30), 50 Pull Ups, 100 Wall Balls , 14/20 pounds, 10′, 200 Double Unders Run 400 meters with a 20k plate. 30min cap

Gold:  Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time: 10 Handstand Push-Ups, (70/100) 15 Deadlifts, 25 Box Jumps, (24/30), 50 Pull-Ups, 100 Wall balls, 14/20 pounds, 9′, 100 Double-Unders, Run 400 meters with a 20k plate. 30min cap

Silver: Back Squat 4×5 @ 7 RPE. Then, “Nutts” For time:, 10 Handstand Push-Ups, (30/40) 15 Deadlifts, 25 Box Jumps, (20), 50 Jumping Pull Ups, 50 Wall balls, 10 pounds, 10′, 200 Single Unders, Run 400 meters with a 20k plate. 30min cap

Post WOD : 3 X 10 Russian Twist Heavy

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August 9

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Bring a Friend Day Saturday class times 0800 and 0915

2nd Annual CF2.2 Bike Ride starting at 1030 at the gym, shirts are in at the fort desk you can pick yours up. Don’t have a bike no worries, you can drive and meet us at each location, schedule and timeline will be posted at the gym. Support vehicle will also be trailing us.

RX: 20 min. Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand holdand 400m Backwards run. 

Gold:  20 min. 3 Rep Max Power Clean and Max Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Silver:  5×5 Power Clean and Power Snatch. Then, 3 Rounds For Time of 1min Handstand Hold and 400m Backwards run.

Post wod : 3 x 50 BF Situps

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August 8

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Bring a Friend Day Saturday 8am and 0915 can’t wait to see everyone for a great Saturday WOD. We really do love seeing all the new faces 

Bike shirts are in, you may pick them up in the morning. Pretty great design, have reflective ink on both the front and back so they can be worn out running and biking. Start time is 1030 after the gym, all are welcome. 

RX: 20min To Find Max Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(30/40), and 10 Ring Muscle ups. 

Gold : 20min To Find 3 Rep Max Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(30/40), and 10 CTB.

Silver : 5×5 Overhead Press and Front Squat. Then. row 50 calories, 30 thrusters(Bar), and 10 Pull ups.

3 X 50 Banded RDL

 

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August 7

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Our Monthly Bring a Friend Day is this Saturday, 8am and 915am

We have gotten pretty laxed on signing up ahead of time for classes. Please make sure you are registering for the class you are planning to attend. This helps everyone out by being able to provide the best coaching we can per class period and ensuring safety of all members and enough equipment to go around. If you can’t sign up or have any questions how, please see anyone of the staff and we will be happy to help. Thank you.

Our 2nd Annual Bike Ride will be this Saturday immediately following the 1015 class. Shirts will be passed out then (if I get them earlier I will let everyone know). We have a big group going, this will be another great CF2.2 event. 

Open Gym 5am till 630pm, Please note that the gym will be closed from 1115am till 2pm, open after that. 

Mobility WOD 6am and 5pm, sign up in Zen

Kilo Kids 515pm, Sign up in Zen

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