Tuesday, June 16, 2015

Welcome to the second half of June Basics grads! The Saturday class included Scout (front row from left), Ana, Mike and Kulia; along with Liane (back row from left), Tiana, Ipo, Shana, Taryn, Maka and Yigit. The theme of the top photo was “Awkward Shaka.” The bottom photo was “Dead Tired.” We also did: “Really Surprised” and “Intimidating.” I thought these two were the best. And if I had to pick a winner for the most creative expressions, I would give it to Kulia. Thanks for making Upcountry more healthy and more fun. We can’t wait to see what’s in store for you!

061615 WOD

A. 4:00 Tabata Your Goats

Choose a weakness to work on for one 8-round Tabata

Options include, but are not limited to the following:

– double-unders

– wall balls

– toes-to-bar

– muscle-ups

– chest-to-bar pull-ups

– hollow rocks

B. EMOM 9:00

1 x power snatch from above knee

1 x power snatch from floor

C. For time:

20-calorie row

20 wall balls (20/14) to 10′

20 toes-to-bar

20 alternating pistols

20 shoulder to overhead (115/75)

20 double-unders

Do 5 burpees each time you cannot go unbroken among the movements

* Heats start every two minutes

>> On-Ramp

Modifications will be posted on whiteboard

|||—|||

MEET OUR NEWEST MEMBER!

Photo courtesy Keely

CrossFit Upcountry superfit mom Keely brought Nika Rebecca Loomis, 7 lbs, 6 oz, into the world Monday; Nika met brother, Cal, at the hospital later in the day (above). You can bet Nika is going to be an athlete. Nika’s gotten a bunch of workouts in already, with Keely’s most recent WOD on Thursday pictured under Monday’s post. Congratulations to the beautiful family! We are so inspired by Keely’s dedication to the health benefits of fitness.