Tuesday

Austin doing his weighted push-ups

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WOD Schedule

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

OPEN GYM

7am

Yoga

7pm

WOD

Deadlift 5 rep Max

(15 minute cap)

18-15-12

Deadlift, #95/#65

Hang Clean, #95/#65

Push Press, #95/#65

Watch:

Thursday

Flip it like you own it!

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

Yoga

7pm

Mobility-10 minutes

Skills-10 minutes

Strength

Clean

(Power, Hang, Squat...Your Choice)

25 minutes to find 1 Rep Max

Read:

Trigger Point Massage

by Christian Lemberg

Do You Train?

Friday

Things That MakeYou Say "WTF"?

"People asking me what I take."

-Carl Reinhardt

Recipe of the Day

Carmel Power Bars without Carmel

(Max going over head)

Strength

Hang Clean

1-1-1

Metcon

AMRAP 15 Minutes

7 Front Squats, #155/#115

10 OH Walking Lunges, #35/#25

7 Burpees

10 OH Walking Lunges, #35/#25

Top 10 Checklist: Do You Train?

by Adam Spizman

"Throughout my years in the fitness industry, I've seen many things good and bad.  Working at a commercial gym for two years, I tend to see more bad than good."

StoneWay CrossFit Member Update

Quote of the Day

"Sweat if the lubricant of success"

Strength

Push Jerk

5-5-5

Power Clean

3-3-3

Metcon

"DT"

5 rounds of:

12 Deadlift,#155/#115

9 Hang Cleans, #155/#115

6 Push Jerk, #155/#115

Coach-13:06, Corey-13:29

StoneWay CrossFit Member's Updates

 Colin S. climbed Mt. Rainier over the weekend and summitted on Sunday, 6/27.  You can pull Colin aside next time you see him and talked to him about his hike.  But you can also read his teams BLOG.  Colin managed to keep me updated and also send me a picture of him at the summitt of Mt. Rainier 

(Colin at the summitt of Mt. Rainier)

For a Lifelike Workout, Add Motion, Instability

012610

Hang Clean

5-5-5-5-5 (progress weight each set)

For a Lifelike Workout, Add Motion, Instability

by Howard Schneider