Wednesday, July 22nd, 2015

This weekend will be the final two days of the 2015 CrossFit Games. Our Saturday classes at the gym will be cancelled but we will be offering a WOD at both parties for anyone interested.
NextGen Games parties:
Jason’s house (Saturday) and Eric’s house (Sunday). Bring a healthy food dish if you’d like (optional) and make yourselves at home!
PS – Jason has an awesome pool, therefore we will be having a WOD for folks to do on Saturday throughout the day. Don’t forget your bathing suit!

WOD:
“Spartan Annie”
Run 500m, 400m, 300m, 175m, 175m
Sit-ups
50-40-30-20 and 10 rep rounds; for time

or,

“Viking Annie”
Row 500m, 400m, 300m, 200m, 100m
Situps
50-40-30-20 and 10 rep rounds; for time

Post time and WOD to comments.

Strength/Skill: Bench Press or Ring Dips

Welcome back to Chris and Susanna!  So good to have you with us again!

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Tuesday, July 21st, 2015

This weekend will be the final two days of the 2015 CrossFit Games. Our Saturday classes at the gym will be cancelled but we will be offering a WOD at both parties for anyone interested.
NextGen Games parties:
Jason’s house (Saturday) and Eric’s house (Sunday). Bring a healthy food dish if you’d like (optional) and make yourselves at home!
PS – Jason has an awesome pool, therefore we will be having a WOD for folks to do on Saturday throughout the day. Don’t forget your bathing suit!

WOD:
30 Back Squats, 225/135
30 Chest-to-bar Pullups (no “butterfly” – kip or strict)

Strength/Skill: Agility drills

Justin, scorching his posterior with some high-rep weighted hip extensions

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Monday, July 20th, 2015

This weekend will be the final two days of the 2015 CrossFit Games.  Our Saturday classes at the gym will be cancelled but we will be offering a WOD at both parties for anyone interested.
NextGen Games parties:
Jason’s house (Saturday) and Eric’s house (Sunday).  Bring a healthy food dish if you’d like (optional) and make yourselves at home!  
PS – Jason has an awesome pool, therefore we will be having a “Water WOD” for folks to do on Saturday throughout the day.  Don’t forget your bathing suit!

WOD:
Complete as many rounds as possible in 4 minutes of:
10 Dips
20 Lunges
Rest 1 minute
Complete as many rounds as possible in 4 minutes of:
5 Handstand Pushups
10 Deadlifts
Rest 1 minute
Complete as many rounds as possible in 4 minutes of:
10 Dips
20 Lunges
Rest 1 minute
Complete as many rounds as possible in 4 minutes of:
5 Handstand Pushups
10 Deadlifts
Post rounds, reps and loads to comments.

Strength/Skill: Hang Snatch + Power Snatch + Overhead Squat + Squat Snatch

Guess who got married over the weekend!  Congratulations Asimah!!!

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Sunday, July 19th, 2015

Rest Day!

Here we go!  The 2015 CrossFit Games: July 21-26.  Click on site to the right for news, schedule, etc.

Also, Big Jason will be hosting a CrossFit Games party at his house all day on Saturday. They have a beautiful home and pool and most importantly, a huge 64″ tv.
I will be hosting the Sunday party at my house for anyone who wants to come over! No pool, a 40″ tv, but a heckuva grill. 

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Saturday, July 18th, 2015

9am: Gymnastics class (beginner/intermediate/advanced)

10am: “Team Bull“
Two rounds of:
200 Double-unders
50 Overhead squats (135/95)
50 Pull-ups
Run 1 mile
For time.
Two person team workout. Only one person may be working at a time to complete the dubs, OHS and pull-ups, but must run the miles together.

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