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Monday – 8/31/15

Yoga people I’m sorry for the late announcement but we’ll be holding this week’s Yoga session this Monday night (aka Tonight) at 7:15. The class is open to anyone and is $5 for the hour. Also we fell off schedule last month but this Friday will be the return of our bi-monthly poker night! The game is also open to anyone and we ask for a $20 buy-in and an extra $5 if your planning on having pizza.

Workout of the Day

  •  Not For Time
  • 10-9-8-7-6-5-4-3-2-1
    • Bodyweight Bench Press
    • Strict Pull-ups
Rachie, Carl & Barry

Rachie, Carl, & Barry working through Sunday’s teams of 3 triplet at Men’s Rx.

Heidi & Paul

Heidi & Paul working through Saturday’s chipper.

Saturday 9AM

Saturday’s 9AM class starting their workout.

Timmy & Brian

Timmy & Brian pacing their 400m runs.

Karen

Karen at the top of her rope climb.

Shady

Welcome back Shady!

8/28/15

8/28/15

8/29/15

8/29/15

8/30/15

8/30/15

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Friday – 8/28/15

Weekend Reminders

  • Saturday Swim WOD – 8:00 at Edgewood

Workout of the Day – Warning: Rope Climbs

  • For Time
    • 400m  Run
    • 20 Thrusters (95/65 lbs)
    • 2 Rope Climbs
    • 800m Run
    • 2 Rope Climbs
    • 20 Thrusters  (95/65 lbs)
    • 400m Run
Matty

Matty opting for the back rack.

Rosemary

Rosemary doing a nice job of finishing her swings at eye level.

Sharon & Kristin

Sharon & Kristin working through their double-unders.

RobG

Rob working on that mid-line stability with the overhead rack.

8/27/15

8/27/15

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Battle for the Bell 4!

That’s right! It’s that time of the year again! We’re calling out all local affiliates in the greater Strongtown region. I’m proud to say we will be hosting our 4th Annual Battle for the Bell, also known as Battle for the Bell 4 on October 24th! This event has been highly anticipated and speculated about. Like last year this is a friendly co-ed team of 4 competition (2 men / 2 women) with 2 divisions – Big Bell and Little Bell. Last year CrossFit 203 took home the Big Bell and CrossFit Halo won the Little Bell….we’re hoping to see both gyms back to defend their Bells! All of the event workouts have been posted on the event registration page.

Registration: Battle for the Bell 4 – 10/24/15

Workout of the Day

  • Barbell Lunge (Athlete’s choice of rack position – back / front / overhead)
    • 2-2-2-2-2
  • 8 Minute AMRAP
    • 15 Russian KB Swings (32/24 kg)
    • 30 Double Unders
    • 60′ Walking Lunge
      • Rx1 = 24/16 kg
      • Rx3 = 40/28 kg
Paula

Paula doing a nice job of getting under the bar.

Barry

Barry burpees.

Pat

Pat fighting through his final minute of rowing.

Strongtown 6pm

Cheryl, Courtney and the 6pm class working through their 3 minutes of clean & jerks.

8/26/15

8/26/15

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Wednesday – 8/26/15

Don’t forget that tonight (Wednesday) at 7:15 is our Yoga class for the week. Please make sure you bring a $5 donation for the instructor – he has small children to feed.

Workout of the Day

  • AMRAPS of 3
    • 3 Minute AMRAP
      • Burpees
    • 3 Minute AMRAP
      • Clean & Jerk (135/95 lbs)
    • 3 Minute AMRAP
      • Row (Cal)
  • Each AMRAP scored individually
  • 3 Minutes Rest between AMRAPs
Jay

Jay looking solid in the bottom!

Annette

Annette with a strong pull.

Justina

Justina staying back on her heels.

Zach

Zach making easy work of his back squats.

8/25/15

8/25/15

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Tuesday – 8/25/15

Workout of the Day – Weightlifting Tuesday

  • 1 Hang Snatch + 2 Overhead Squats
    • Work up to a max effort complex in 15 minutes
  • Back Squat
    • 4 x 3 (4 Sets of 3 – Same weight)
  • Abs / Core – Pick at least 1 from each list
    • 3 Sets of Reps
      • Weighted Sit-ups (10-15 reps)
      • GHD Sit-ups (10-15 reps)
      • GHD Back Extensions (15-20 reps)
    • 3 Sets of Holds
      • GHD Superman Holds (30 seconds)
      • Weighted Planks (30 seconds)
      • L-Sit Holds (10-15 seconds)
Strongtown 9:30

The 9:30 class waiting to start their time trial.

Tony

One of these day’s we’re going to make Tony & Lou race their time trials together.

Strongtown 5pm

The 5pm class starting their chipper.

Marlis

Welcome Marlis to Strongtown!

8/24/15

8/24/15

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Monday – 8/24/15

Attention Strongtown Yoga people, we are back this week and will be returning to Wednesday evening. The class will be from 7:15 – 8:15 and is open to anyone, please try to make sure you bring a $5 donation for the instructor.

Workout of the Day

  • Run 1 Mile – Time Trial
  • For Time
    • 50 Wall Ball (20/14 lbs)
    • 400m Run
    • 30 Toes to Bar
Garret

Garret showing great form during his rear neck split jerks.

Emma

Good luck to Emma and all of our students heading off to School!

Holly

Holly showing great elbows at the top of her power cleans.

Ang

Ang staying over the bar.

Mikey

Mikey with a strong pull!

8/21/15

8/21/15

8/22/15

8/22/15

8/23/15

8/23/15

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Friday – 8/21/15

Attention all Saturday Swim WOD people, for the first time in Swim WOD history we are going to be incorporating a run into the workout. That’s right…running and swimming. The workout will start with a running portion and then transition into the pool. Please make sure you bring a pair or running shoes or sneakers for the start of the workout.

Weekend Reminders

  • Saturday Swim WOD – 8:00 at Edgewood

Workout of the Day

  • Rear Neck Split Jerk
    • 1-1-1-1-1
  • Tabata: Alternate between Movements
    • Sit-ups
    • Plank Holds
      • Score = Total Sit-ups
Clay

Clay looking strong on his runs!

Candice

Candice with a solid lockout on her thruster.

Strongtown Noon

The Noon class working through their 50 reps.

Strongtown 5pm

Elisa  and the 5pm.

8/20/15

8/20/15

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