Friday, July 3, 2015




RSVP HERE to sign in for class or use the Mindbody Connect App.

20 min to find a heavy triple back squat

10 min cap
3 rounds for time:
20 back squats 115/75
15 KBS 53/35
10 burpees

115/75
95/65
65/45


"The magic is in the movements. All of CrossFit’s workouts are based on functional movements. These are the core movements of life, found everywhere, and built naturally into our DNA. They move the largest loads the longest distances so they are ideal for maximizing the amount of work done in the shortest time (intensity).
By employing a constantly varied approach to training, these functional movements at maximum intensity (relative to the physical and psychological tolerances of the participant), lead to dramatic gains in fitness. Intensity is essential for results and is measurable as work/time. The more work you do in less time, the more intense the effort."

Thursday, July 2, 2015


Row Racing.
 
RSVP HERE to sign in for class or use the Mindbody Connect App.
 
Run 200m
60 sit ups
50 KBS 53/35
40 lunge walks
30 push ups
20 CTB pull ups
Run 200m

 

This was originally posted HERE.

“By now, we’ve all heard the negatives that seem to accompany CrossFit: it’s dangerous, it leads to injury, it makes you bulk up … but what about the other side of the coin? What is it about CrossFit that’s got everyone talking?
Many people who stumble into this world of CrossFit emerge as changed people. I’m not talking about the physical changes. (Though of course, they’re a bonus!) For CrossFitters, the greatest transformation is in the mind. I’d like to share some of the shifts I have witnessed firsthand, in everyday people, after two and a half years of running a CrossFit gym.” – Kristi Hrivnak, Owner of CrossFit Vortex.

Here’s the list. Read more at the link above.
1. They walk taller.
2. They embrace the booty [or insert least favorite body part here].
3. They unleash their inner athlete.
4. They think stronger.
5. They surprise themselves.
6. They let go of judgement.

Wednesday, July 1, 2015



“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort”
– Greg Glassman

RSVP HERE to sign in for class or use the Mindbody Connect App.

5 min snatch practice

AMRAP 20 min
"Strict Nicole"
400m run + max reps of unbroken strict pull ups
every time you come off the bar, run another 400m

*can sub run for row or bike, can use bands or ring rows

Score= total pull ups

We will have one class at 8:30am on Saturday.

Tuesday, June 30, 2015



 
1st and 2nd! Way to represent Jason and Rickie!
 

RSVP HERE to sign in for class or use the Mindbody Connect App.

5 rounds:
Row 250m
10 burpees over rower

Rest as needed between rounds

Post your slowest time to comments.



"We define fitness as increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which is measurable using the basic terms of physics (mass, distance, and time). Life is unpredictable (much more so than sport) so real world fitness must be broad and not specialized, both in terms of duration and type of effort (time and modal domains)."

Monday, June 29, 2015

 
 
 
RSVP HERE to sign in for class or use the Mindbody Connect App.
 
AMRAP 3 min
20 front squats 95/65
20 push press
AMRAP thrusters
 
3 min rest
 
AMRAP 3 min
20 deadlift 135/95
20 hang power cleans
AMRAP squat cleans
 
Post your score of total thrusters + total squat cleans
 
"CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general, and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency—not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing."

Sunday, June 28, 2015



Representing CrossFit North Mesquite at the 3rd Annual Light of Gabriel WOD Fundraiser.

Jason 1st place
Rickie 2nd place
Shaun 10th place

Alma S 5th place
Liz 8th place
Alma R 13th place

They are all 1st place in our hearts for taking their time to give to such a great cause!