A Minute to Win it!

Next time you come into the gym, check out the white board.  We have created something new to spark a little competition in the gym.  It is called “A Minute to Win It.”  There is a list of a bunch of different exercises written on the board. When you have some extra time before or after a WOD, you can pick any or all of them and have a coach time you and see where you stand.  The top scores will go up on the board.  Good Luck!

 

 

Strength

Front Squat

Workout

“The Volkswagon”

21-15-9

Bench Press@ BW

Pull Ups

NEW BOOTCAMPS

Are you looking to get in shape, lose weight or meet new people,  We have new boot camps this week that will provide you with the tools to achieve any or all of these goals. Our Bootcamps are 2 weeks long and are included in your membership.  We go over all the fundamentals of CrossFit including; olympic lifting basics, body weight exercises including gymnastic movements and cardio.  Boot camps are for all levels of athleticism.  Let us know if you are interested by calling (360) 914-2060 or show up to the gym and check us out.  We have openings in the 10am and 5:15pm bootcamps.

Strength:

Banded Deadlifts

Mobility:

Hamstrings

Wall stretch

Workout:

20 Min AMRAP:

400m Run

5 Box Jumps

10 Ball Slams

15 Goblet Squats

Sunday

OPEN GYM

@ 10AM

TEAM WOD 10AM

10am…BE THERE!

Make your own chips!

Salt and vinegar Kale Chips!

 

salt vinegar kale chips baking sheet gluten-free recipe

This is a great, healthy snack to help ease those salty cravings.

  1. For how to prep your kale see my McKale post
  2. Place kale in a large bowl
  3. Drizzle with olive oil and vinegar, then sprinkle with salt
  4. Massage above ingredients into kale with your hands
  5. Spread out kale on 2 parchment paper lined baking sheets, so that pieces of kale do not touch
  6. Bake at 375° for 10-13 minutes until dry and crispy
  7. Cool 10 minutes and serve

Strength

Front Squat

Hang Power Cleans

Workout

“Angie”

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

Get Inspired!

The Crossfit Games are finally here!  Get inspired, get motivated and tune in. The Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday.

Strength

Shoulder Press

Workout 

21-15-9

Power Snatch

Toes to Bar

Cash out

Run 1 mile

Happy Birthday Yvonne!

Happy Birthday Yvonne!  We hope you have an amazing day!

Mobility:

Shoulders

Wall Stretch

Gymnastics:

Pull ups

Dips

Workout:

Yvonne’s Birthday WOD!!!
500m Row
7 Clusters (135/95)
23 Med Ball Cleans (20/14)
61 KB Swings (53/35)
7 Shoulder to Overhead (135/95)
23 Wall Balls (20/14)
61 Tuck Cruches
500m Row

Yoga Post Workout

I know there are a lot of you out there that have expressed interest in yoga at our crossfit gym.  Unfortunately we don’t have any coaches trained in yoga at this time, but maybe sometime in the near future.  Yoga pairs very well with crossfit because it helps loosen tight muscles, involves helping the body to relax and puts an emphasis on core strengthening.  I found a yoga video which I would like to share with you.  It is targeted for Athletes, post workout.  If you have any interest in yoga, or want to try something new to help with your mobility, and or core strength check out this video.

Strength:

Deadlift

Mobility:

Hamstrings

Calves

Workout:

8 Rounds of:

5 Box Jumps

10 Burpees

25 Double Unders

Are you Looking to get in Shape?

Are you looking to get in shape, lose weight or meet new people,  We have new boot camps this week that will provide you with the tools to achieve any or all of these goals. Our Bootcamps are 2 weeks long and are included in your membership.  We go over all the fundamentals of CrossFit including; olympic lifting basics, body weight exercises including gymnastic movements and cardio.  Boot camps are for all levels of athleticism.  Let us know if you are interested by calling (360) 914-2060 or show up to the gym and check us out.  We have openings in the 10am and 5:15pm bootcamps.

Strength:

Back Squat

Mobiity:

Wall Stretch

Shoulders

Forearms

Workout:

12 Min AMRAP:

20m Pinch Grip Farmer’s Carry

10 KB Snatches alt. arms

10 HSPU

 

 

OPEN GYM @ 10AM

OPEN GYM @ 10AM