5:30 AM Class Happy rest day! 9:15 AM and 5:15 PM Classes “Johnson“ Complete as many rounds in 20 minutes as you can of: 245 pound Deadlift, 9 reps 8 Muscle-ups 155 pound Squat clean, 9 reps Post rounds completed to comments. Bonus WOD 100 Burpees for time. You thought I was kidding.
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Mobility and Recovery At the end of nearly every session we wrap up with some sort of mobility/stretching/recovery drill. These are a key part of The Program. They not only ward off acute and overuse injuries, they are performance enhancers allowing you to get into better positions and be stronger and more effective at your [...]
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John’s Muscle Up! John has been CrossFitting for a couple years and had yet to conquer the Muscle Up. In the past couple months since he came to CFS he has a had a renewed focus on nutrition and has also felt the power of the CFS community spurring him on to greater fitness. These [...]
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Not only do our CFS teens tear it up during WODs, they’re also on board with Paleo eating! Shyanne posted a dessert she created last week, but I wanted to make sure everyone saw it. She claims it tastes just like Anthony’s fruit dip during Sunday brunch, but the way her dad was freaking out [...]
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Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter [...]
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Restaurant Review: Kafe Neo Kafe Neo is located in the heart of the Mill Creek Town Center just south of Azul (another CFS favorite restaurant). It has sister restaurants in Marysville and Edmonds. 2T and I have walked right by this restaurant numerous times en route to pound some carne asada at Azul and really [...]
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5:30 AM Class For time: 225 pound Back squat, 20 reps 40 Toes to bar 60 Kettlebell swings, 2 pood Post time to comments. 9:15 AM and 5:15 PM Classes Happy rest day!
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Jim likes sushi, but wants to be ripped…what to do? Most of you have noticed the diminishing waistline and expanding work capacity that Jim has been bringing to the gym as of late. Yeah, he is really starting to hit his stride and it is fun to watch. Rxing WODs, full range of motion handstand [...]
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More is better…or not. “Keep workouts short and intense.” The quote above is taken directly from Greg Glassman’s (founder and CEO of CrossFit) Fitness in 100 Words. It is one of the best fitness writings I have ever read. It lays the groundwork for what we do daily in the gym. Many of our WODs [...]
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Fuel CrossFit recommends eating meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Eat in quantities that fuel athletic performance, but not in excess that would promote unhealthy weight gain. This is the basis for a healthy diet. There are tweaks that can be made and foods that can be added [...]
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