Subscribe to Blog
Weekly WOD Updates 7-20 to 7-26
***Bring a Friend Week Reminder: Invite all your awesome cool friends only to come out and try 1-Free Week of classes from July 27th to August 1st!
Please be sure to complete your Member Survey we will leave these open till the end of the week. Thank you to everyone who has kindly taken their time to complete these!
Snatch & Clean 101: Learning the Olympic Lifts: We will be hosting Snatch & Clean 101 lesson with Coach Eric Hanna, on July 30th from 7:30pm to 8:30pm. These are the hardest movements we do, come learn, review, and refresh yourself.Article Of The Week:
Video Of The Week:
Avoid ankle impingement!:
Nutrition Information Of The Week:
New study finds that those who are the most dependent on sugar increases their risk of having a heart attack 400%:
Reminder Saturday, July 25th from 3pm-5pm is a Stella & Dot gym party for the ladies, and at Shady Grove Golf Course from 3pm to 5pm the men will go to the drive range and hit some golf balls!
This Weeks Workouts!
Hero WOD "Rahoi"
12 minute AMRAP of:
12-Box Jumps 24/20
6-Bar Facing Burpees
Front Squat 8x3 (heavy as possible)
Brian Heydinger Memer of the Month Workout
2014 CrossFit Games Workout
8-Deadlifts P:115/75 F:85/45
7-Chest to Bar Pull Ups
6-Bar Muscle Ups
5-Chest to Bar Pull-Ups
3-Chest to Bar Pull Ups
2-Bar Muscle Ups
Push-Jerk 8x3 (heavy as possible)
30-Toes to Bar
40-KB Swings 53/35
60- KB Sumo Deadlift High Pull-ups 53/35
30-Clean & Jerks 135/95
Deadlift 8x3 (80% of 1RM Clean)
Back Squat 8x3 (heavy as possible)
20-Overhead Plate Walking Lunges
4 Rounds of:
1 minute of Push Press 95/65
1 minute of Double Unders
1 minute of Burpees
1 minute Rest