Tomorrow is Thanksgiving! Reply to this post and let us know what you are thankful for! We are thankful for each and every one of you. Seriously, if you just started this week or you've been with us from the beginning, we are so thankful for you, your support, your hard work, your encouragement and your determination to be a better version of you everyday!
REMINDER: One class ONLY tomorrow (THURSDAY) at 9am! Bring the family and be ready for a little pre-turkey sweat-fest!
3-3-3-3 (Should be heavier than last week)
20 DL (225/135)
5 Bar facing burpees
10 DL (275/185)
10 Bar facing burpees
5 DL (315/225)
20 Bar facing burpees
100 Knee to Elbows - from prone position, bring your right knee to your right elbow, left knee to left elbow, etc.
Please take a minute to read this note from one of our members, Krissie Paine! It has to do with that FitAid you'll probably drink later today!!!
I am sure many of you have heard of the Ronald McDonald House. You have seen the boxes at the windows at McDonald’s and have probably accidently dropped your change in there after ordering or even donated $1 when asked to add it your order. You may not even know what you are donating to but you agree so you can get that fabulous dose of takeout a bit quicker.
I personally did not know much about the Ronald McDonald House until October 2015. My son was born 6 weeks early. Upon being born he was taken away immediately after an emergency c-section. He was admitted into the NICU with several complications. I was unable to hold him. After a few days, I was released from the hospital. Without my precious baby boy, Logan.
What did they want me to do? Go back to Granbury and wait for him to get better? I was not leaving his side. No way.
If you don’t know me personally, I have already lost two precious babies. A little boy, Cole and a baby girl, Riley. There was no way I was not fighting for my little miracle child. I was ready to pay whatever the amount to stay at the nearest hotel so I could be with him every waking minute. After hearing of our plans to find a hotel, one of the wonderful NICU nurses asked me if we had considered the Ronald McDonald House. I told her we would not qualify because we make too much money. Her response? There are many ways to qualify, it is not a low income facility. No one is turned away. One of the many demographics that stay there are people who live outside of the city. We checked into it and we qualified due to the distance we lived from the hospital. What an answered prayer!
Little did we know that it was not just a warm bed. They fed us every meal. Packed Khloe’s lunch for school. Made sure our every need was taken care of. They do all of this to make sure that we can stay right with our precious fighter without having to worry about anything other than the health of our child.
Not only do they house families with children in the NICU, they house childhood cancer patients that have scheduled treatments and children with a variety of other illnesses. We met some amazing families and some amazing volunteers. The Ronald McDonald House will always hold a special place in my heart.
At the end of our stay we were able to make a donation in Logan’s name in hopes to help another family that was facing a long road with a sick child. It was a blessing to be surrounded by so many people that did not know us but were willing to make our lives easier even if it was just making my daughter a ham sandwich.
There are many people in our community that benefit from the hospitality of the Ronald McDonald House. It is a wonderful foundation that has helped countless people. It does run on donations from people like you.
There are many ways to assist the organization. One of the easiest ways is to save your soda tabs! Coke cans, beer or better yet - FitAid! There will be a mason jar set up at the gym for you to drop your tab in after you open your FitAid and you can also bring in tabs from home. My family makes a donation of all we collect from friends and family each year at Christmas. We would love to take an even larger donation this year! The Ronald McDonald House recycles tabs twice a month and the money collected goes right back into taking care of families.
So next time you open a can or go to McDonald’s (to get a salad of course) consider helping a great organization!
6 x 400m Row
15 OHS (115/75)
A little throwback from CrossFit 377!
Just a friendly reminder of this week's schedule!
Mon, Tues, Wed will be normal schedules!
Thurs - 9am ONLY!!!
Friday and Saturday - closed!
If you don't have family around to spend Thanksgiving with, WE WANT YOU to join us at the ranch! All are welcome! Seriously, all are welcome! Do NOT spend Thanksgiving alone!!!
3-3-3-3 (Should be heavier than last week)
12 min AMRAP
12 KBS (53/35)
12 Sit ups (unweighted)
12 Weighted Box Step Ups (6 per side - you choose the type of weight and amount of weight)
50/side, Side Plank Dips (Hip to ground)
Last year for our Naughty Or Nice Event we partnered with Hood County Christmas for Kids and y'all must be some of the most generous people in Hood County because we were able to give several truck loads of toys, phones, bikes, etc! This year we are excited to announce that we are going to partner up wth the Paluxy River Children's Advocacy Center! Winter time is quickly approaching, which for most people means family time, great food, presents and exciting memories. For other families this is a more difficult and taxing time of year, filled with emotional stress and personal sadness. At the Paluxy River Children’s Advocacy Center they strive to create a friendly and welcoming environment for children and families who have experienced abuse. The vision of Paluxy River Children’s Advocacy Center is to reduce the trauma to child abuse victims and their non-offending family members and to work toward improving the justice system’s response to child abuse by uniting the efforts of public agencies and enlisting community support. They have a yearly Christmas party where they provide dinner, gifts and fun memories for the children where they can relax, have fun, and just be kids, not just survivors of child abuse.
We will also be sponsoring a few families in town that we know are struggling financially this year. If you know of a specific family that you'd like to nominate for a sponsorship, please contact Jen Shelby - 781.799.6903 no later than Dec. 1st.
To register for our Naughty Or Nice event which will be on Dec. 9th 10am-12pm, click here. You'll have 2 options.
1. Register to bring a gift and you'll get a free workout on Dec. 9th from 10am-12pm!
2. Register and buy a shirt, you'll also get a free workout and a portion of the money from the sale of your shirt will go back to Faith Rx'd Granbury!
We hope you'll be a part of this awesome event this year and that you'll invite friends and family to join too!
Lumberjack 2020 Deadlifts (275/185)
20 KB swings (79/53)
20 Overhead Squats (115/75)
20 Box jumps (24/20)
20 DB Squat Cleans (45 each/25 each)
On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
2 minute prone plank
2 minute L plank
2 minute R plank
Obviously you've seen some pretty big changes at CrossFit Granbury lately! We will continue to improve the facility (including hanging ropes and rings!) and you'll see some more changes going into 2018 (and for as long as CrossFit Granbury in in existence! We'll never let you be bored!) We are now offering a full trial week of CrossFit for $20. This is for new folks who want to try CrossFit ONLY! We will no longer offer the 2 free days, but if you have some friends that are interested in trying it, let them know about this new option!
15 Thrusters (75/55)
Long Hero WOD tomorrow - you'll want to be stretched out and recovered from the rest of the week!
100 Shoulder taps - from a high plank position, tap the opposite shoulder for total of 100 times. Slow and controlled!
Practicing Strength Through Gratitude
by Chip Pugh on November 12, 2017 in Faith Workout
AthleteWord: Truly saying “thank-you” is impossible when you think you run the show.
Strength is developed through a disciplined dedication to training. But have we ever thought about the origin of the wisdom we use when designing programs? What about the design of our bodies? If we see design, doesn’t that mean there must be a Designer?
When we view everything in life this way we cannot help but say, “thank-you” to the One who designed everything.
What are you most thankful for in life?
How have you received these things? Where did they come from?
There are countless things in the world for which we can be thankful: life, relationships, opportunities, and beauty everywhere. How can we best express our thanks for the good we experience in this life? I am most thankful when I remember I am not the source of good in my life. And, the opposite must be true. I am least thankful when I think I created the good in my life.
Scripture tells us there are two categories in the universe: the Creator and the created. There is someone to thank, and there are things to be thankful for. Which category does our fitness fall into? Is exercise and training the creator of good in our lives? Or has it been created by the Designer for our good?
God created fitness to be a gift for our enjoyment and His glory. Workouts are gifts from God to enjoy as a celebratory appreciation of the life and health He’s given us. Let us practice strength by saying “thank-you!”
“Bless the Lord, O my soul,
and all that is within me,
bless his holy name!
Bless the Lord, O my soul,
and forget not all his benefits”
Start a 5-minute timer and list everything that comes to mind for which YOU are thankful.
Thank God for His many blessings through fitness and every other created thing He has given you to enjoy.
Should be heavier than last week!
14 minute AMRAP
20 Cal Row
10 TGU's (You choose the weight)
What are some of your favorite ingredients to cook with? Favorite, healthy recipes? Leave comments and give everyone some fresh, new ideas for eating healthy this fall!
5 x 500m Row (1-2 minute rest between sets)
60 Weighted Lunges (95/65) (30 per side)
50 Plate Sit Ups (Sit up with plate above your head - you are NOT swinging your arms, the plate should be above your head the entire time.)
40 Push Ups
30 SDHP (95/65)
10 Bar MU's
HELLO MONDAY! Hello CrossFitters! The burn pile was burned this weekend at the ranch. It's still a little hot, so don't go driving through it and don't let your children play near it please! Just a friendly reminder that there are always people out running in the driveway and there are kids playing, so please go slow while entering and exiting the ranch! This is going to be an awesome week!
Should be heavier than last week!
Back Squat (You pick the weight, add weight every round - focus on form, form, form!)
Plank Challenge: 100 Knee Taps - in a prone plank on the elbows, slowly lower one knee at a time and tap the ground.
Wear RED today! Remember Everyone Deployed! Thank a Veteran! Happy Veterans Day to all of our service members! We love y'all and sooooo appreciate everything you have done for us and our country!
U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.
28 min AMRAP
9 OHS (115/75)
3 T2B/Pull ups (Supposed to be rope climb... those will be up soon!)
12 Bench Press (Floor Press is also an option)
15 Cals Row/Bike (this is not in the original WOD, but to go along better with our programming, it has been added in... a little extra sweat and some tears are worth it for those who have given it all!)
1:30 Prone Plank (Accumulate it if you are unable to hold it the whole time.)
1:30 Left Side Plank
1:30 Right Side Plank