There are still spots available for our gymnastics clinic this Saturday, from 11:00 - 12:30 pm! Sign up now!http://bighorncrossfit.com/events/

A fun look at one person's journey and some great info about CrossFit in general...

A CEO's Stable Regimen

For Gary Smith, a rigorous CrossFit workout has helped him to keep his competitive edge as a telecommunications chief executive—so much so he converted stables on his property, into a facility devoted to the exercise regimen.

The workout for 6/19 is... Skill: 15 min alternating: 1:30 handstand walks/hold practice, 1:30 Knee raise hang from bar. WOD - 3 rounds for time: 21 Double Unders 14 Overhead Squats (105/75) 7 Toes to Bar

Wednesday 6.19.13 WOD 3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max Clean Pull - 100% (of cln) x 3 x 4 Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM Good Morning - 3x5 For time: 10 thrusters 1 pull-up 9 thrusters 2 pull-ups 8 thrusters 3 pull-ups 7 thrusters 4 pull-ups 6 thrusters 5 pull-ups 5 thrusters ........ending with 1 thruster 10 pull-ups *105/65 ** EMOM 1 burpee ***A generous 15 min time cap

WOD for 19 June 2013 Tabata Double Unders WallBall(20/14) KBS(53/35) Rest 2min. Repeat this sequence 2 more times

WOD 6/19/13 BUY-IN Skill transfer exercises for the snatch: - Behind-the-neck push press - Overhead squat - Press under - Heaving snatch balance - Snatch balance WORKOUT 10-minute AMRAP of: 5 Burpees 7 Over-the-box jumps, 20 / 16” 9 Goblet squats w/KB, 24 / 16kg

http://crossfitstar.com/wod-wednesday-june-19-2013/

WOD Wednesday June, 19 2013 : CrossFit Station – Forging Elite Fitness

CROSS over to the FIT Side

205 (6/19/13) Strength: Shoulder Press 5x2 (AHAP) Conditioning: 10min ladder of 1 DL #225/155 10 wall balls 2 DL 10 wall balls 3 DL 10 wall balls ETC...... Buy Out: 800m run

Like Crossfit Unloaded? Next Week it will be available Monday Wednesday Friday at 6 AND 7pm at Crossfit 305!

Hey Guys!! Just wanted to let you know that I will be putting in a shoe order again. This time I will be putting it in on July First. I order direct from Reebok, so the CrossFit Nano's that you want need to be in stock at the time i order them. The Nano's are about the best shoe you can get for this CrossFit stuff. Look on the reebok store website http://shop.reebok.com/us/

Reebok - Official Store for Reebok Shoes, Apparel, CrossFit, Classics, and More

Shop Zigtech, CrossFit, RealFlex, ATV shoes, Apparel and Custom Shoes from the Official Reebok Store. Free Shipping and Returns on All Purchases. Shop Now!

Sign up earlier, get placed in the last heats. Sign up last, you go in first heats... Big advantage to those that sign up first! Breaking early registration numbers already. 14 people signed up, YESTERDAY! Get registered! www.fairbanksfitnessderby.com

2013 Subway Fairbanks Fitness Derby

Saturday, August 10th at the Tanana Valley State Fair marks the return of the 3rd Annual Subway Fairbanks Fitness Derby!

The next block for the beginners courses will begin on July 1st. Sign up today as space is limited.

New Unloaded classes being added! Sunday mornings Beach Bootcamp at 95th and Collins! Monday night Outdoor Bootcamp at William Lehman Park,near 123rd and North Bayshore Drive! $10 Drop-ins Friends and Family welcome!

Tuesday -130618 “CrossFit” A. Hang Power Snatch – 3 reps, EMOM x 5:00 Hang Power Snatch – 2 reps, EMOM x 4:00 Hang Power Snatch – 1 rep, EMOM x 3:00 *Building upon 130606 B. 20:00 AMRAP: 200m Suitcase Carry (24kg/16kg) *100m right + 100m left 15 KBS (24kg/16kg) 1:00 Plank “Competition” A-Group A. Power Snatch – 80% (of Monday’s Best) x 1 x 10 B. Clean & Jerk – 80% (of Monday’s Best) x 1 x 8 C. 3 sets, 250m Row 21 KBS 15 Pull-ups 9 Box Jumps (ATAP) B-Group A. Rack Jerk – 80% x 2 x 8 B. 3 Mu’s EMOM x 15:00 + 15:00 AMRAP: 400m Run 21 KBS (24kg) “Weightlifting” A. PS – 70% x 1 x 8 B. PC + Jerl – 70% x 1 x 6 “Hybrid” A. Clean & Jerk – 85% x 1 x 10 B. Hang Power Snatch – 3 reps, EMOM x 5:00 Hang Power Snatch – 2 reps, EMOM x 4:00 Hang Power Snatch – 1 rep, EMOM x 3:00 *Building upon 130606 C. 15:00 AMRAP: 400m Run 21 KBS (24kg)

Strength Clusters EMOM for 7mins, 4 reps Metcon 10-Ball slams 8-Barbell roll outs(same weight on bar as you use for clusters) 10-Spyder push ups 10min AMRAP

SKILL/WEIGHTLIFTING; BEGINNER, Push Up 10 reps (Concentric, UP :02 + Iso, HOLD AT BOTTOM :05 + Eccentric, LOWER :02) then 3×8 fast push ups INTERMEDIATE, Close Grip Bench Press 3×5 then 3×10 Stationary Dips ADVANCED, 1RM Bench Press CONDITIONING; BEGINNER AMRAP 15 60 Singles 40 KB Swings (35/26) 20 Burpees INTERMEDIATE Get as far...

Dubs, Box Jumps, HSPU, Squat Snatch

Monik | Workout of the Day

Oly Lifting 6/10 - 6/13: Monday : Snatch - 60% 2x3, 70% 2x3, 80% 1x2, 85% 3x2 Clean + Jerk - 60% 2x3, 70% 1x2, 80% 1x2, 85% 3x1, Back Squat - 70% 2x3, 80% 1x3, 85% 3x2 Snatch Pull - 90% 2x3, 100% 3x2 Tuesday : Hang Snatch - 60% 2x3, 70% 2x3, 75% 1x3, 80% 4x2 Clean off the Block - 70% 3x2, 75% 1x2, 80% 1x3, 85% 3x2 Front Squat - 70% 1x5, 75% 1x5, 80% 1x3, 85% 4x3 Clean Pull - 90% 1x3, 100% 1x3, 105% 3x2 Wednesday ...

CFPT ATHLETES DON'T FORGET!!! Today we are testing the Crossfit Total. As many of you will need plenty of time to complete all three movements we ask that everyone arrive early to stretch out and warm up on your own. Coaches will go over the movements at the beginning of each class, then give you as much time to complete the testing. If you have any questions or need any help with warm up movements, a standard warm up will be written on the board and coaches will be there to offer guidance. Lets see some PR's!!!! "CrossFit Total" 1 Rep Max Back Squat 1 Rep Max Press 1 Rep Max Deadlift