3-201 sched

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5-25-16

STRENGTH – Squat Snatch
1 rep every 30 seconds for 7 min – 50-60% of your 1 RM

CONDITIONING
12 min AMRAP
12 Box Jump (Choose your box height)
9 Hang Clean (Choose your weight)
6 Russian KBS (70#/53#)

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5-24-16 Two new coaches!

steph with the winI am thrilled to announce the addition of two more coaches to our team. Missy Best and Stephanie Hall. Both of these ladies bring some amazing talent, skill and excitement to our gym. missyThey both bring incredible life and athletic talents to the table and as long time members they will bring a fresh set of eyes to help those who they lead in our classes. I am sure that you will enjoy learning from them as they help coach classes. (Click on the pictures to enlarge, and their links in their names to learn a little more about them both.)

 

SKILL WORK
(2x)
1 min Hollow Hold
1 min Plank
50 Pull-aparts
20 Scarecrow
20 Scap Pushup

CONDITIONING
15 min AMRAP
7 Push Press (95#/65#)
7 Toe to Bar
200m run

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5-23-16 CrossFit Kids

STRENGTH
10 min OTC 30 sec work 30 sec rest
alternate – max rep seated press sitting on the ground (45#/30#)
with – seated barbell overhead hold (45#/30#)

CONDITIONING
21-18-15-12-9-6-3
Wall Balls
x2 Doubles (2:1 singles – 84-72-60-ect.)

Some serious excitement!!

Some serious excitement!!

It’s time once again to get your kids signed up for Cache Valley’s only accredited CrossFit Kids program! We will be offering CrossFit Kids classes for the 5th year and space will be limited. This class is for Kids/Teens ages 10 and older. The classes will start on June 6th and run for 10 weeks through August 11th on Monday’s, Tuesday’s and Thursday’s from 8 am – 8:45 am with the complete schedule below. The registration fee of $100 will again include a t-shirt!!

cf-kids-2012June 6, 7, 9, 13, 14, 16, 20, 21, 23, 27, 28, 30
July 5, 7, 11, 12, 14, 18, 19, 21, 25, 26, 28
August 1, 2, 4, 8, 9, 11

Get your kids signed up and save their spot. If you have any additional questions don’t hesitate to contact Paul or Ryan.

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5-23-16 – 6 years ago today

Remember, “To be truly awesome, you have to go above and beyond the efforts of those around you, look for alternative solutions, and refuse to back down from the truth. But it all starts with showing up.” – Chris Guillebreau

6 years ago today I posted this quote and it still rings true today. 6 years ago I hoped to still be exercising, to be healthy and stronger, to have a group of people who enjoyed fitness together and we do! There are many who showed up that first day/week. Many are still here working hard and even more have come and gone over that time. I am grateful for friendships and relationships that have been forged over these many years and am humbled by the sense of the community and camaraderie that I feel with each of the classes that I coach or attend as a member. Thanks to everyone who makes our gym a great, friendly and fun place to be!

I would be re-missed if we didn’t do that very first workout we programmed 6 years later! (But as our capacity has increased we will be doing 4 rounds for time!)
“THE ROOKIE”
400m run
40 squats
30 sit ups
20 push-ups
10 pull-ups

“Now remember when things look bad and it looks like your not gonna make it, then you gotta get mean.  I mean plumb mad-dog mean.   Cause if you lose your head and give up then you neither live nor win. Thats just the way it is.” – Outlaw Josey Wales

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5-20-16 Nancy or Miracle Mile

“NANCY”
(5x)
400m Run
15 Overhead Squat (95#/65#)

Compare your previous time for Nancy here.

“MIRACLE MILE”
(4x)
400m Run
50 Squats

Compare you previous time here.

 

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5-19-16

STRENGTH – Clean and Jerk
10 min EMOM
1 Clean 1 Push Press 1 Push Jerk
increase load at 3, 6 and 9 min

CONDITIONING
15 min AMRAP
5 Pull-up
10 KB Clean and Jerk
15 Sit-up

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5-18-16

ACCESSORY WORK
(3x)
10 Supine Pull-up
20 Empty Bar Shrug
30 Pull-a-parts
3 to 5 Deadhang Pull-ups with a 5 sec decent

CONDITIONING
(6x)
200m run
18 Push-up
12 Toe To Bar

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