New Summer Class Time!!!!!!!!! We will start a new class time next week on Tuesday after memorial day. We have had tons of request for a later class so here ya to! 9:30am!! The summer is not the time for rest! It’s time to make your health a priority.
TEACHER DISCOUNT! We will also be offering a new teacher discount =)
5x3 adding weight each round build to 70%
30 ft handstand walk buy in (60 ft bear crawl)
5 squat snatch 70%
4 squat snatch 75%
3 squat snatch 80%
2 squat snatch 85%
1 squat snatch 90%
20 alternating toe touches
What are you charging forward towards?
What drives you to succeed?
Will you wake up today and be the lion or will you be the gazelle?
Whether you work or don’t work, you will see results.
Will they be the results you were hoping for?
Work hard. Stay humble.
If you didn’t have a chance to do your Powerlifting Total last week, find some time to get that done! You’ll need your updated numbers for the programming we have coming up for you!
1 RM Strict Press
2000 m row
5 burpees E2MO2M
20 Alternating Supermans
30 sec Plank
Thank you Glen Rose CrossFit for letting us drop in this morning! We had a blast!
It takes a village and we have the best one!
Thanks for being part of it!
We’ll be doing a REALLy good warm up and a lot of stretching to get ready for this one!
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Deadlifts (245/165 lb)
7 Kettlebell Swings (2/1.5 pood)
"The Seven" is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit's most recognizable Hero WODs.
The results you see in the gym are a direct result of YOUR choices! How hard YOU work in the gym! The food that is on YOUR fork! These two things need to work together to see results. If you have no idea how this works, ask a trainer to explain. Nutrition and fitness go hand in hand. You are what you eat and your workouts will feel it.
Work hard. Stay humble.
12 Tricep Kickbacks/side
12 Wtd step ups/side
12 bicep curls (same time)
12 Plate Sit ups
Work up to above WOD clean weight
15 Abmat Sit ups
Summer is almost here! It's time to start thinking about some short term summer goals! 💪Make a goal that can be completed between now and Labor Day! Write it down on the goal board at the gym so you can see it and be reminded of it daily! 🗓 Post it on here so others can hold you accountable and you'll probably inspire someone! 👍
100# strict press
30 consecutive push ups
1 pull up
Less than 10 grams of sugar 6 days per week
Run a timed race!
Not sure how to reach these goals, get with your coaches! This is why we are here! If you need some extra one on one personal training, let us know!
Pull up and Muscle up progressions
14 min AMRAP
14 Bike cals
14 DB Snatch (total - 7/side)
GHD Practice and push ups! 2ish weeks till Murph!
Power lifting total today!
Today, the “intensity” will be the weight. The weight must be earned! Show proper technique. Show you can do it consistently. Then add weight! Doing it in any other order is not smart! Lift smart!
Congrats to Valentina! Our Mothers Day, free month of CrossFit, giveaway winner!
We look forward to having you at the box!
Every 90 seconds do max time L-Sit, then do as many rope climbs, pull ups or T2B for the rest of the 90 second. Rest 30 seconds and repeat 4 times. (5 times total)
200m DB Farmer Carry (50's/35's)
5 HSPU negatives
The goal of this WOD isn't to run with the DB's but to focus on keeping your core tight, shoulders back and working on grip! Effort and ease! You're grip will be screaming, but try to relax your face and traps! The HSPU's are to be done as slow as possible!
Work on DU's
Today is hero WOD day! We’ll go over the moves and get right to work, this is a long one!
This Hero WOD is dedicated to Deputy Sheriff Peter Herrera of El Paso County Sheriff's Office, Texas, who succumbed on March 24, 2019 to wounds sustained when he was shot three days earlier after pulling over a vehicle. Deputy Herrera had served with the El Paso County Sheriff's Office for 11 years. He is survived by his wife.
This workout was created by Joseph and Michael Cowley, owners of Aesthetic Freaks (@af_nutrition_) in El Paso, Texas, where the workout was first performed as a memorial event a few days following Deputy Herrera's passing. Joseph said, "Myself and some of our clients are officers down here. We may be in different departments but we are all family."
The workout is based on Deputy Herrera's age (35) and badge number #4928.
35 minute AMRAP
9-8-7-6-5-4-3-2-1 DL (Bodyweight)
200ft walking lunges
8 bar over burpees
It. Is Thursday! Time to put in some work!
Work Hard. Stay Humble.
Seated Box Jumps
Hip Flexor stretches
Hang Power Clean
2000m on bike (mod pace)
We would like to welcome our newest member to our equipment family... GHD! What is a GHD you ask??? GHD stands for Glute Ham Developer. This piece of equipment if used correctly will take your core strength (and in turn, all your lifts) to a whole new level! PLEASE be sure a trainer shows you how to use it correctly before just hopping on it!
12 minute AMRAP
1 Pull ups (add 1 every round)
2 Push ups (add 2 every round)
3 Squats (add 3 every round)
25 ab mat sit ups (This is a test for core strength for the GHD)
HOW TO USE THE GHD!!!