We are a team, a family , and though some of us are ready compete in the sport of CrossFit :) which we love !! Not everyone is competing , so remember to always encourage each other and support one another :) and even for me ( Abby) :) I need to remember to try and beat me! And worry about myself, That being said I'm so proud of everyone one of you from the girl in her first week of CrossFit to the guy who training for the next comp. I love u all!!! Thanks forb being a part of our family❤
RunFit Challenge: Whos in? we need runners and volunteers. I need about 6 people from CR to volunteer. We are sponsoring a plate carry station and we could use some help, we would also appreciate some help at the registration tables as people come in. June 8th from 9am-12 noon
20130521 Woohoo!! Another kick butt day at Fearghal! Those Curtis P's were LOVED by all ;-)! I tried to get a video to show all what a Curtis P is all about but had problems linking it :-(. For those who don't know one Curtis P = 1 clean, lunge right, lunge left, push press. Three new people started on-ramp today so if you see a new face walk up and introduce yourself! Chris, Tina and Charlie....we are so excited to have you a part of this fun community!! (well we think it is fun anyway :-)!!) Skill/Strength every 30sec for 6min 2 Hang Cleans + 1 Push Jerk WOD 12min AMRAP 5 Curtis P's (50% of your C&J) 10 Box Jumps (pause at top, explode off the bottom) 15 Hand Release Push Ups
5.22.13 Wednesday Str: Press: 5-5-5 Push Press: 3-3-3 Push Jerk: 1-1-1 WOD: 5 Rounds Offense/Defense: O: Toes to Bar D: 10 Reps S2O @ 135/95# Mods: Use weight that is heavy at 10 reps, manageable to clean to shoulder & then move shoulder to OH.
Attention: Schedule Update for Regionals!! Due to the fact that all of the trainers are either competing or coaching at Regional sin Santa Rosa this weekend, we have called in reinforcements! Special guest trainers Preston and Austin will be holding down the CFLG classes... for the most part... Thurs noon: Preston Thurs 5:30 and 6:30: Austin Fri 6:00 a.m.: Austin Fri noon: CANCELLED Fri 5:00 and 6:00 p.m.: Austin Sat 8:30 a.m. (Firebreather class): Austin Sat 10:00 a.m.: CANCELLED Please note that the workout will be on the board for those wanting to workout on their own during the cancelled class times. And a HUGE thanks to Preston and Austin for stepping up and covering these classes.
Wednesday's WOD: A1) Front Squat 3x3 - All Tiers A2) Skill Work Tier 1 & Tier 2: Toes-to-Bar practice Tier 3: Skin the cat 3x5 B) 3 rounds, 1 min each, 1 min rest between rounds Tier 1: Box Jumps Burps Wall Balls Tier 2: Pull ups Burpees Thrusters @ 75#/45# Tier 3: C2B Pullups Burpees Thrusters @ 95#/65#
From the Nor Cal Regionals FB page: CrossFit Games - NorCal Regional NorCal Regional Event Update: "I want to be as respectful as possible to the professional food vendors that are going to be servicing the event. Therefore, our policy on outside food is the same as during our county fair...Homemade lunches or snacks and a container of water will be allowed per person. However, large ice chests or food purchased from restaurants outside the fairgrounds are not permitted. We do not allow any BBQs or potlucks on our facility when we have an event going on. If the person has an RV Space in the RV Park, they can have a private BBQ at their RV." -Katie Young, Deputy Fairgrounds Manager
NorCal Regionals/Memorial Day Weekend Schedule Changes: EMERYVILLE: Friday May 24th: NO OPEN GYM. Saturday May 25th: Regular Saturday Schedule (8am, 9am & 10am) Sunday May 26th: GYM CLOSED- Get thee to Regionals! Monday May 27th: Weekend Schedule (8am, 9am & 10am) Regular classes resume Tuesday May 28th UPTOWN: Friday May 24th: NO EVENING CLASSES. 6am only. All clients welcome at Emeryville classes (5pm, 6pm & 7pm) Saturday May 25th: GYM CLOSED. All clients welcome at Emeryville classes (8am, 9am & 10am) Sunday May 26th: GYM CLOSED - Get thee to Regionals! Monday May 27th: Weekend Schedule (8am, 9am & 10am) Regular classes resume Tuesday May 28th
For those of you planning on getting some yoga practice in tomorrow with Jennifer, the class at 10:30am has been rescheduled for next Wednesday. It will resume its Monday / Wednesday schedule the following week. Hope to see you there next Wednesday!
OGERs!! 5.22.13 Strength - Bench - 3 - 3- 3 Battle - Oddly Graceless This is a "Grace" variant... (Note: Standard Grace Rx is 135/95 with a barbell.) Grab an "odd object" - this can be a keg, dumb-bells (2), strongman log, axel, sandbag... etc. Make sure you can get it GTOHAH!! For time... 30 GTOHAH with your odd object EMOTM - interrupt your count with 5 Double Unders (2:1 skips)... Then back to it.... AR Scale is reduced weight with same rep scheme!
CrossFit Finish First Northwest Battle of the Beasts is the premier Northwest event of the summer. Competitors will come together for an epic test of strength, will and heart. This event is open to individual men/women both RX and scaled as well as 2-person same-sex teams. Individuals will be on Saturday Teams will be on Sunday (There will be Rx and Scaled divisions for Teams) You don't want to miss this! The event is being held at North Thurston High School in the outdoor football/track stadium!! Get registered TODAY!
WOD for Wednesday, May 22, 2013 Mobility KB arm bar stretch Accessory Work 3 rounds 5 skin the cat 1 rope climb 10 GHD sit ups Strength 12, 10, 8, 6 KB floor press WOD 9 min AMRAP 30 DU 20 Russians swings 10 OH KB lunges Buy Out 10 cobra push ups, 10 barbell rollouts, 25 weighted russian twists, 2 rounds