January 17, 2013


There are times when we aren’t in the mood to focus on our weaknesses. Weaknesses will mentally and physically hold you back.  Make time to work effort-based skills.  Concentrate and apply yourself!  The payoff is huge!

7 Biggest Mistakes in CrossFit


Personal Trainer Food and Advocare Tasting  6-8pm in The Gym Office!

YOGA:  6:15

Open Gym Times:  6am-4:30 pm

Competitor Class:  4:30-5:30 pm

Beginner’s Class:  5:00-6:00 am and 5:20-6:15 pm

RX:  Rest/Open Gym

Gold:  Rest/Open Gym

Silver:  5am or 5:20pm Beginners Class:  Pull Ups, GHD’s, Rowing.

Endurance:  Rest/Open Gym

Men’s S&C:  Power Clean + Hang Clean and Jerk 5×2 @ 90%, 3×8 Bentover rows and Dumbell Shoulder complex. Then, 5 rounds for time of 20yd Sprint, 10 (5 each side) Barbell Bulgarian Squats (30/40). Take 30sec. rest Between rounds.

Competitor:  Work Muscle ups (ring and bar). Snatch Face Off. As Many Rounds As Possible 2min Snatch @ 85%. Teams of 2 100 Pull Ups, 50 Overhead Squats (30/40), 100 Kettlebell Swings (35/55).

4 thoughts on “January 17, 2013

  1. 6×6 squats from Monday: 50, 52, not a good idea to make that up on Thursday. It hurt to even squat with no weight.
    MU work. 5 of 6 mu’s.

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