Category Archives: Uncategorized
Austin – CRUSHING it at his first weightlifting meet – Nice job coach!!!! Strength: 1rm Thruster W.O.D AMRAP 15 10 Pull Up 10 Burpee Box Jump (24/20) 10 Thrusters (45)
Myself, coach Austin and Brandon are headed to North Carolina for the Bar Slam Festival at CrossFit Cyclone. Gonna be slamming some bars on Saturday and hitting a CrossFit comp. on Sunday. Good luck fellas! Monday: The box will be closed in observance of Labor Day. Real men eat chipotle in a singlet!
It’s official, the very first sanctioned AWF Weightlifting meet will be held in Las Vegas at the Monte Carlo Hotel and Casino January 16th -18th! Hosted by Attitude Nation, Caffeine & Kilos, Bless The Gym and Marlboro CrossFit. More details, web site and registration coming soon…GET JACKED UP!!!!
Daily Read: 212 Degrees – The Extra Degree - Thanks Anne B. Cory “Im gonna go to retro” F. – Looking good buddy! W.O.D For Time: 50 Calorie Row 40 Box Jump (30/24) 30 Ring Dip 20 Power Snatch (l1 95/65, Rx 115/85, CRx 135/95) 30 Ring Dip 40 Box Jump
Daily Read: Oly shoes or flats for squats – T-Nation Brooke reppin MCF in Canada @ Falls CrossFit! Skill: Handstand Hold/Walk W.O.D 3 Rounds For Time: 400m Run 21 KB Swing (53/35) 15 Pull Up 9 HSPU (Strict if possible)
Congrats again to Sam and Martin on a great performance this weekend! Strength: 5 Sets: 1 squat clean + 1 hang squat clean + 2 front squat W.O.D AMRAP 6 5 Burpee 4 Med Ball Clean Wall Ball (20/14) 3 Front Squat (L1 95/65 Rx 135/95 CRx 185/125)
Daily Read: What is Cortisol, and should you be worried about it? – Competitor.com IMPORTANT SCHEDULE UPDATE: Effective immediately the 9/10am classes are going to merge into one 9:30am class. See you all tomorrow! Fran Challenge: Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today
Daily Read: Alcohol and Performance – Breaking Muscle IMPORTANT SCHEDULE UPDATE: Effective immediately the 9/10am classes are going to merge into one 9:30am class. See you all tomorrow! Fran Challenge: Any athlete that has taken the XEndurance Fran Challenge can re test Fran during any class time either today or Friday.