“Labor Day”

Look forward to seeing all our newcomers at 6:45pm, but here is the days workout.

WOD 12 hour AMRAP
-do no labor (unless its that time you preggers)
-hang with people that make you feel awesome
-be outside
-eat delicious foods
-share in an activity with others

Observed on the first Monday in September, Labor Day pays tribute to the contributions and achievements of American workers. It was created by the labor movement in the late 19th century and became a federal holiday in 1894. Labor Day also symbolizes the end of summer for many Americans, and is celebrated with parties, parades and athletic events.
-history.com

As a Crossfit athlete, relaxation is a learned behavior. Start today!

As a Crossfit athlete, relaxation is a learned behavior. Start today!

“Rene 2.0″

Birthday Team WOD (4 persons)
10 frames of Rowling
-frame one = burpee
-frame two = pull ups
-frame three = cleans
-frame four = sledge hammer swings
-frame five = double unders
-frame six = double unders
-frame seven = sledge hammer swings
-frame eight = cleans
-frame nine = pull ups
-frame ten = burpee
*only one person can work at a time and whatever number is acquired for the team, each individual must complete. You will throw out the top score of each frame and add the reaming three frames for your workload for that frame. Frames 1,3,5,7,9 all team members not working at the time will hold the hollow body. Frames 2,4,6,8,10 all team members not working at the time will hold the superman position.
**each rower has a time cap of 30 secs, you MUST stop rowing no matter what when 30 seconds is reached

First place team does not need to do the buy out.
Buy out…
-400m med ball run as a team

Happiest of birthdays Rene!! Another year stronger, faster and healthier, cheers to you!

Happiest of birthdays Rene!! Another year stronger, faster and healthier, cheers to you!

“I DO”

WOD
3 min AMRAP
-25 air squat
-10  (5 each arm) single arm dumbbell snatch (50#,35#)

5 min AMRAP
-15 over head squat (115#,75#)
-10 push ups

7 min AMRAP
-5 wall ball 12′ (20#,14#)
-10 push press (115#,75#)

Truly hope this day is all that you have envisioned,... enjoy every moment! Congrats you guys!

Truly hope this day is all that you have envisioned,… enjoy every moment! Congrats you guys!

“Coastal Life”

Technique (10 minutes)
Clean
-high hang
-below the knee
-floor
*your time to practice (ASK QUESTIONS)

WOD (goal<20minutes)
21-15-9
-clean and jerk (165#,105#)
-burpee
*after each round (21,15,9) perform a 400m run

Oh its Friday????? OH KALE YEAH!!!!!

Oh its Friday?????
OH KALE YEAH!!!!!

“Maximize your results”

WOD (goal>80 reps total)
2min max reps
-front squat (165#,105#)
*1 minute rest
2min max reps
-cleans (135#,95#)
*1 minute rest
2min max reps
-push press (115#,75#)
*1 minute rest
2min max reps
-toes to bar
**during rest strip weight and record previous movements score, add all for final score

Then…10 minutes
Back squat
-find heaviest double

Mimi and Bubba always a pleasure to see you folks! Super cool to WOD with the fam on your boys bday!!

Mimi and Bubba always a pleasure to see you folks! Super cool to WOD with the fam on your boys bday!!

“Filthy Fifty”

WOD
-50 box jumps(24″20″)
-50 jumping pull ups
-50 kettlebell swings (16kg,12kg)
-50 walking lunges
-50 knees to elbow
-50 push press (empty bar)
-50 good mornings (25#plate,15#plate)
-50 wall balls (20#,14#)
-50 burpees
-50 double unders (sup 3:1 singles)

Just getting busy in the pm!

Just getting busy in the pm!

“Remember why”

WOD (goal<15minutes)
21-15-9
-pull up
-wall ball (20#,14#)

then…

9-7-5
-hang squat clean (185#,115#)
-strict ring dip

then…

3-2-1
-wall crawl
-pistol each leg

Bill we miss you man. Travel safe and see you soon!!

Bill we miss you man. Travel safe and see you soon!!

“Lotsbom 2.0″

CFO birthday Warm up;-)

Buy in 825in Handstand walk (goal<4min)

WOD (goal<25 minutes)
-33 muscle ups (sub 17 C2B pull ups/16 ring dips)
-33 empty bar strict press
-33 OHS (75#,55#)
-33 neutral grip, no hook grip deadlifts (275#,185#)
-33 triple unders (sub 2:1 double unders, or 3:1 singels)

Happiest of birthdays to one of the best coaches, training partners and friends you could have. Lucky to know you and glad to call you OHANA!

Happiest of birthdays to one of the best coaches, training partners and friends you could have. Lucky to know you and glad to call you OHANA!

“Press out”

Skill (15 min)
-handstand work
-kick ups
-balance wall walks
-holds
-handstand walks
-handstand push ups

WOD
4 rounds (goal<15minutes)
-5 push jerk (185#,115#)
-7 muscle ups (sub 7 strict pull up and 7 ring dips in that order)
-9 goblet squats (32kg,24kg)

 

Jessica and Britt just building a STRONG bond.

Jessica and Britt just building a STRONG bond.