Monday

Heather perfecting her press

WOD Schedule

6am, 9:30am, 12pm, 5pm, 6pm

Open Gym

4pm

WOD

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Watch:

The ball and your back

Saturday

Get out and enjoy the sun today!

WOD Schedule

9am

WOD

Teams of 2

100 Back Squats

400m Med Ball Run

100 Box Jumps

400m Med Ball Run

100 Deadlifts

400m Med Ball Run

100 Knees to Chest

400m Med Ball Run

100 Burpees

Watch:

Why you shouldn't avoid being wrong. It's a little long, but well worth watching. 

Tuesday

Classes Cancelled

6am, 10am and 6pm

OPEN GYM

Come on down and get in your WOD

3:30pm-6pm

Perform both movements at the top of every minute on the minute for 20 minutes

5 Burpees

10 KB Swings

Just in case any of you have some free time today and aren't getting out of the house you can always make a music video.  If you actually do make a video PLEASE send it to me and I will post it.

Sunday

October Burpee Challenge

15 + 3 (Day of the month)

Rest Day

Solving Knee Problems, Part 1

by Kelly Starrett

Get a Partner!

Tuesday

Things that make you say "WTF"?

“When workout partners no-show!”

– Mike Short

Recipe of the Day

Avocado Banana Smoothie

With a partner complete:
100 Double Unders

80 KB swings #53/35

70 Thrusters # 65/45

60 Sumo DL High Pull #65/45

only 1 person can work at a time, complete in any order, break down between partners as you see fit.

Thruster/Swim WOD
by Greg Amundson

Who's thought about doing a workout including a swim?  If you have you are not alone.  Check out this video with Greg Amundon and think about doing this down at Green Lake or at your local lake or pool

100 Burpee Results:

Rx:

Andy-4:51

Coach-5:34

Jerry-7:36

Mickel-8:02

Allison-9:01

Baylor-10:24

Linda-10:26

Mike-10:36

Adam-11:00

Lisa-11:43

Katelyn-12:25

Amy-15:14

Gabe-16:17

Scaled: (75)Danielle-9:31
Anna-9:36
Scott-9:43
Anna-10:34
Sean-10:36

Scaled: (50)Christina-5:46
Cheryl-9:43(60)
Anwar-10:00

Burpees?

Wednesday

Quote of the Day

"I train where advertising is sacrilege. I train where I am a walking advertisement."
-CrossFitter

Strength-Week 3
Back Squat
#1 set: 5 x 75%
#2 set: 3 x 85%
#3 set: 1 x 95%
*last set perform max reps

Metcon
100 Burpees
for time