Put Your Best Foot Forward! Mon, June 6
Last week was a great week at the box thanks to Coach Allen. We only have Allen for two more mornings so make sure you make it in Monday and Tuesday!
We are starting a new training cycle which will run for six weeks. More info at the box, but prepare for Olympic lift technique work and another implementation of the 20 Rep Squat routine we are familiar with from before. If you do nothing else squats are the BEST way to improve overall strength! Week 1 Monday Snatch – 70% x 2 x 2, 75% x 3 x 2 Snatch Pull – 80% x 5 x 3 Front squat – 70% x 3 x 3 snatch pull Wod: 6 rounds; 30 seconds on/30 seconds off 5 thrusters max effort burpees in remainimg time Score=total number of burpees completedMore Visitors! Sat, June 4
We had more CrossFit visitors Friday and as always it’s a real treat for us to host them. In addition to Matt and Cassidy (pictured later in the post) we were joined by Shain and Krista, honeymooners and owners of SinCity Crossfit in Henderson, NV, and Erica and Ben, from CrossFit D.C. Welcome and mahalo for joining us!
Great time at the “Spreckelsville Social” Friday evening. Next week: same time, different place!
WOD: One of those days we surprise you! Be prepared for anything!
Back By Popular Demand; Chief! Fri, June 3
FRIDAY, 4 PM
Beach WOD is optional. Bring pupu’s to share and your own beverage.
Family members are welcome.
It must suck to be Tyler or Allen!
WOD:
“The Chief ” AMRAP in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats.
Rest 1 minute. Repeat for a total of 5 cycles.
Sheila continues to do her own thing in Europe! “I made up a WOD this am of 10 burpees, 20 sit ups, 15 Push press and 20 db squats x 5 rounds. It was boring without you guys!” she writes from Berlin. Let’s hope she and her family don’t get E-coli!!