Wednesday, August 24, 2016


14 min on the clock
6 min to complete: (faster finish=more rest before deadlift wod)
3 rounds of:
3 power snatches 115/75
30 DU
At 6:00:
Deadlifts 115/75
Burpees bar facing
Max wall balls in remaining time. Med ball cannot touch floor.
Score=total wall balls
1 min Partner arrest stretch
1 min each leg banded hamstring stretch

Tuesday, August 23, 2016

EMOM 9 min
Min 1: 10-15 sec tuck ring support
Min 2: 3-5 strict pull ups with 3 sec pause at top
Min 3: Plank leg raises 20 each leg
AMRAP 7 minutes of:
14 alt Single-Arm db Snatches (choose a challenging weight)
14 Toes to Bar

1 min cobra
1 min down dog

Monday, August 22, 2016

Congratulations to Jose and Andrea on their 2nd place finish at World War Fit!
Want to know what it's like to compete? Get inside the mind of a competitor! Here's Andrea's recap of the journey and competition day!

August 20th, 6:18am and there we were. The Thursday before I had gotten nervous because I was afraid that the other 6 teams would be Rx athletes that would do scaled division to win. I wouldn't stand a chance. Jose had said he didn't want to finish last. I had 3 goals going in, 1) don't get hurt, 2) give it my all and 3) have fun! Seeing the venue empty got me excited! My dad called me to the side before we went down for the first WOD and said a prayer for me.

WOD 1:
- Mt biggest fear: I couldn't reach the bar! Even with the plates! Jose had to carry me up and that took more time.
-  We did the 30 synchronized front squats unbroken! Something we hadn't accomplished in practice ever.
- It all happened so fast and I was enjoying myself that I didn't even see the other teams! Who were they? I had no idea.

WOD 2: 3 hours laters!
- My favorite WOD and I was pumped.
- Weakness was doing the deadlifts fast.
- Hoping Jose's back wouldn't tighten up like it had during practice.
- My strength: step ups!
- My sprint to the finish was in turbo! I didn't want the guy next to me to beat me. They finished 
3:04 and in 2nd place and we finished 3:05 and in 3rd place. 1 second!

WOD 3: I hate it.
- My weakness: lifting, specifically snatches.
- I didn't want to let Jose down and I didn't want him doing all the work simply because I couldn't do it.
- Jose had helped me practice the snatches a million times. I bought a PVC pipe and practiced at home. I had to get these down!
- We stuck with our strategy and Jose picked up the slack where I struggled (the snatches) and I picked up extra reps (thrusters and hand release push ups) to give Jose more rest and recovery time.
- It felt so much easier than during the practices! It went by fast!

Top 5 WOD: 3 Rounds - 10 synchronized overhead squats and 5 pull ups worth double points
- We weren't sure if we would make it but we did!
- We had no idea what the final WOD would be but just hoped it was something we could do.
- We had about 3 mins from the time they announced the WOD to when we had to start! We had to think on the spot!
- Jose and I are both great at squats! Pull ups were definitely going to be Jose's job!
- We were the first ones done with the squats and onto the bar for the pull ups and we kept that lead until we finished 1st place!
- That was the upmost exciting experience!

We won second place in the scaled co-Es division! 

15 min to complete
3 sets of 3 Back Squat (% based off 5rm)
Set 1: 70%
Set 2: 80%
Set 3: 90% 5+ (go for a max set. Must do 5 minimum, anything beyond that is bonus strength!)
B. (can work on part B during back squat or after)
Strict TTB (30X3); 1,1,1,1,1
Box HSPU 30X3; 5,4,3,2,1
10 min AMRAP
Run 200m
15 Goblet Squats 53/35
5 ctb pull ups
2 min couch stretch R/L
1 min box shoulder stretch

Sunday, August 21, 2016

Rest Day.
Or practice jumping onto some furniture.

Saturday, August 20, 2016

Every 5 min for 20 min
400m run
10 knees to elbows
15 burpees
2 min calf stretch each leg

Friday, August 19, 2016

Did you know?
It use to be quite a rigorous process to apply for a CrossFit Affiliate. Here is a picture of Amy and Jami practicing for the Ninja battle portion of the application process in 2010. Needless to say, their skills were not only approved but admired by applicants worldwide and they were granted  the precious honor of opening an affiliate.
For time:
5 Power Clean + 1 Front Squat 185/135
4 power clean +2 front squat
3 power clean +3 front squat
2 power clean +4 front squat
1 power clean +5 front squat
100 DU then back up ladder
L hang 20 sec
1 rope climb (legless if possible)
1 min front rack stretch (lay on stomach, elbows bent 90degrees out in front and close together)
1 min pretzel each side