9:00 AM Open Gym 10:00 AM WOD As you relax and enjoy your weekend it would be good for you to check out these videos. Turkish Get Up Part 1 Part 2 Phase 2 training begins on Monday. ________________________________________________ HAPPY BIRTHDAY PAT! ________________________________________________ Adam's form is the result of hard

A1. OHS 3 tough reps; rest 20s A2. 1-3 tough power snatch; rest 3 min x 3 sets   B1. 5 tough Push Jerks; rest 20s B2. 10-15 CTB Pull-ups; rest 2 min x 3 ________________________________________________ HAPPY BIRTHDAY LITTLE MAN!  

This post was taken from yesterday's blog.  It was written by Sarah and based on her training from the beginning of the year … 25 days ago.  After you read it decide if this program works.  If you can still say no, you're not doing it right. "big day at

A1. 3 tough Power Cleans; rest 20s A2. AMRAP Ring Push-ups; rest 2 min x 3 sets   B1. 3 tough Back Squat; rest 20s B2. AMRAP T2B; rest 2 min x 3 sets ________________________________________________  Happy Birthday Kristen!

5 sets @ 90%; 30s Box jump 30s KBS 1.5/1 Pood 30s Burpees 30s Double Unders rest 2 min between sets +  5 sets;  row 200m max effort rest 5 min bt sets During rest accumulate as much time in a handstand as possible. Goal would be to maintain same

A1. KB/DB Bench Press* 8-10 reps; rest 20s A2. Front Squat 8-10 reps; rest 2 min x 3 sets         *If KB/DB is too light change to Bench Press   B1. Weighted Pull-ups 8-10 reps (scale as necessary); rest 20s B2. Single Leg Deadlift 8-10/leg; rest 2 min x

Rest Day ________________________________________________ I thought this article was so good that I had to borrow it from our friend Freddy Camacho at CrossFit One World. "How to Kill a Goat" Before you get all tree huggy on me, let’s talk about a goat. I’m not talking those cute little animals

10:00 AM    WOD ________________________________________________ CrossFit Icon Nicole Carrol demonstrates an HPC.

Tomorrow's 9:00 AM is cancelled due to weather. Please check the site again in the morning for any further updates. ________________________________________________ Happy Birthday to the Love of my Life! ________________________________________________ A1.  Back Squat 3 tough reps; rest 20s A2.  3 tough Power Cleans*; rest 2m x 3 sets         *Really

Optional rest day. -or- Make up workout from beginning of week. -or- 20 min easy effort row/jump rope/run + gymnastics play work. ________________________________________________ Below is a link to a CrossFit Journal article spelling out the importance of recovery in an exercise program. The other is a link to a Journal