It's going to be a busy day. We're back inside, even though we're not completely finished with the rig. It will be up by the time we kick off the 5:30 5K festivities. Floors are going in today, and some of our other stuff is getting put away. Thanks for your patience while we get all this put back together!
100 SDHP (95/65)
Is it raining? Check the weather. We have an outside WOD today, the inside of the gym is still under construction, so if you see rain, assume the WOD is off for that hour.
Today we finish the new rig... it is ridiculous. I can't wait to get to use it!
I cannot say thank you enough to everyone that has helped us the last few nights! We would not be finishing this project on time if it weren't for your help!
7 Thruster (115/75)
7 Front Squat (155
Today is all outside! The inside of the gym is wrecked, and will be for the next 24-36 hours.
Wanna paint? We've got plenty. Today we're painting the new rig, and lacquering and repairing the old floor. Grab a spray can and have at it!
We need Halloween candy! If you've got some spare, bring it by!
16 Min AMRAP
OH to road
20 Hang Clean
Front Rack Carry Back
Carry MB overhead to grass
5 MB Burpees
Carry MB Back
Please excuse the mess. We're in full swing with the remodel, and we're kicking up dust. It's going to take some long nights, but we should be ready to go by Halloween. The gym is still open all week as normal!
A HUGE thanks to everyone that donated time or gear to the task! We wouldn't be here if not for ya'll.
5 DeadLift (315/255)
15 Toe To Bar
5 Push Press (155/105)
Soooooo the WOD balm finally got a name. Congrats and thanks to Sissy for being the covergirl for a bunch of 2oz tins of hand balm! Order now so I can get everything done and back in your hands (ha!) before Christmas time.
Run. Two. Miles.
5 Minute Rest
5 Minute Rest
And Grace for the Competitors!!!
Take it from me: Don't neglect sleep. It's the only time your body and brain get to repair, and without it, you'll cease to function and die. A recent study shows that dead CrossFitters don't perform nearly as well.
As many rounds as possible in 20 min
The greatest view is the one in the mirror. It's the most honest. You can look to the past and see pride or regret, look to the future to see hopes and dreams... but that mirror only shows you what's really going on.
Five rounds for time
We're back to reinforce some good rules: the basics! this week is all about doing the same thing we've been doing, but tightening up our form and making sure that our movements are as clean and safe as we can make them!
Benchmark WODS? All week! It's been a while, and we've got a lot of new faces, so let's take a few days to go back through some oldies and goodies, and see how they compare to last time!
9, 7 and 5 reps of:
Welcome to a new week! Jim's back! The baby is fine. It's time to get to work.
Clean (yes, squat clean)
1 Corinthians 15:58 Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.
Read it. Love it. Do it.
BUDDY WOD DAY!
You and a buddy have 12 minutes to do this:
Climb a wall
Flip a Tire 60 times
Do 60 OH Lunge
Someone is holding a KB the entire time!
At 12 minutes, if you're not done, do 30 situps! Every 4 minutes do 30 situps!
60 Clean (155/105)
While the other buddy does Burpees