Monday 4.6.20
Mindset Monday: Replace Have To with Get To: A lot of times, as individuals and teams, we stop appreciating the opportunity we have to do the work we do and the people we do it with. For some, work becomes an obligation. For others entitlement sets in and they stop appreciating the opportunity and journey. … Read more
Sunday 4.5.20
Announcements: WOD@HOME Live: Replays Available HERE Grab a T-Shirt or Tank (delivered to your house): Click HERE for online store! April Nutrition & Exercise Challenge: Starts Monday 4.6.20 Points based Will use Wodify App “Rise” Details HERE Sign-up HERE CrossFit HQ – Support Your Local Box Fundraiser: This is a CrossFit event for the benefit of … Read more
Saturday 4.4.20
Announcements: WOD@HOME Live: Replays Available HERE Equipment/Protein/Product Pick-up 10:30-11:30am Saturday April Nutrition & Exercise Challenge: Starts Monday 4.6.20 Points based Will use Wodify App “Rise” Details HERE Sign-up HERE CrossFit HQ – Support Your Local Box Fundraiser: This is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three week … Read more
Friday 4.3.20
Announcements: Nutrition for Kids Webinar: Replay Available HERE WOD@HOME Live: Replays Available HERE Equipment/Protein/Product Pick-up 10:30-11:30am Saturday April Nutrition & Exercise Challenge: Starts Monday 4.6.20 Points based Will use Wodify App “Rise” Details HERE Sign-up HERE CrossFit HQ – Support Your Local Box Fundraiser: This is a CrossFit event for the benefit of CrossFit affiliates affected … Read more
Thursday 4.2.20
Announcements: Nutrition for Kids Webinar: 12PM Today Equipment/Protein Pick-up 10:30-11:30am Saturday April Nutrition & Exercise Challenge: Starts Monday 4.6.20 Points based Will use Wodify App “Rise” Details HERE Sign-up HERE CrossFit HQ – Support Your Local Box Fundraiser: This is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. Three … Read more
Wednesday 4.1.20
Announcements: Fasting Webinar with Coach OT: Check your email for REPLAY Nutrition for Kids Webinar: 12PM Thursday Mobility Session with Dr. Caroline: Tonight at 6:30pm April Nutrition & Exercise Challenge: Starts Monday 4.6.20 Points based Will use Wodify App “Rise” Details Soon! CrossFit HQ – Quarantine Open: Starts Friday Deets? Equipment/Protein Pick-up 4pm-4:30pm: Today What … Read more
Tuesday 3.31.20
Tasty Tuesday: Grass-Fed Burger with Blue Cheese and Caramelized Onion and Mushroom We have over 140 recipes to choose from. Click HERE to start eating better today! Announcements: Webinar with Coach OT: Check your email for REPLAY Mobility Session with Dr. Caroline: Wednesday 6:30pm Butt & Gut Challenge: LAST DAY! 9AM: WOD@HOME Live! 5:30PM: WOD@HOME … Read more
Monday 3.30.20
Announcements: Grab a T-Shirt or Tank (delivered to your house): Click HERE for online store! Webinar: Intermittent Fasting Today, 12PM Mobility Session w/Dr. Caroline: Wednesday, 6:30pm Mindset Monday: Systems over Goals: Having systems in place, as opposed to a vague goal, is a better strategy when it comes to winning. Systems can be seen as … Read more
Sunday 3.29.20
Announcements: Grab a T-Shirt or Tank (delivered to your house): Click HERE for online store! Rest Day or WOD@HOME Check Wodify for at Home workout
Saturday 3.28.20
Announcements: Grab a T-Shirt or Tank (delivered to your house): Click HERE for online store! 9AM: WOD@HOME Live!
Wednesday 3.25.20
Announcements: Nutrition Webinar with Coach Tessie: Check your email for REPLAY Mobility Session with Dr. Caroline: Tonight 6:30pm If you can have: Foam Roller, Lax Ball, Couch/Chair ready Butt & Gut Challenge: 7 Days LEFT! 9AM: WOD@HOME Live! 2PM: Red Rocks Workout (Directions) 5:30PM: WOD@HOME Live! 6:30PM: Mobility W/Dr. Caroline
Tuesday 3.24.20
Tasty Tuesday: Blueberry Protein Pancakes Bites We have over 140 recipes to choose from. Click HERE to start eating better today! Announcements: Nutrition Webinar with Coach Tessie: Check your email for REPLAY Mobility Session with Dr. Caroline: Wednesday 6:30pm Butt & Gut Challenge: 8 Days LEFT! 9AM: WOD@HOME Live! 5:30PM: WOD@HOME Live!
Monday 3.23.20
Mindset Monday: Something Bigger Then Yourself: Whatever you’re going through, whatever is holding you down or standing in your way, can be turned into a source of strength – by thinking of people other than yourself. You won’t have time to think of your own suffering because there are other people suffering and you’re too … Read more
Saturday 3.21.20
WOD @ HOME Live!: 9AM Look for an email, text, FB post with the Zoom log-in info WOD @ HOME (on your own): Check Wodify
Friday 3.20.20
WOD @ HOME Live!: 9AM & 5:30PM Look for an email, text, FB post with the Zoom log-in info WOD @ HOME (on your own): Check Wodify
Thursday 3.19.20
WOD @ HOME Live!: 9AM & 5:30PM Look for an email, text, FB post with the Zoom log-in info WOD @ HOME (on your own): Check Wodify
Power Hike @ Green Mtn.
Announcements: Click HERE for tentative programming schedule for the next 2-weeks Power Hike @ Green Mountain: Meet-up: We will meet at the gate by the trail head. The Power Hike will start at 5-after Location: Rooney Road Trail Head: Click HERE for Google Pin What to bring: Back pack Water Snack if needed Layers if … Read more
Tuesday 3.17.20
Announcements: Spring Apparel Pre-order: Grab a T-Shirt or Tank HERE Virus & The Gym Protocol 1: 1) If you are sick don’t come in. Our goal is to stay open as long as the local/federal government allows. Additionally we can’t have the coaching team sick, else the gym will have to close, so self quarantine … Read more
Monday 3.16.20
Mindset Monday: The No Complaining Rule: The no complaining rule says that you are not allowed to complain unless you have a solution to your complaint. This eliminates a lot of mindless and toxic complaining, and empowers you to create solutions instead of focusing on problems. After all, if you are complaining, you’re not helping. … Read more
Sunday 3.15.20
9AM: CrossFit Class Warm-up: Coaches Choice Prep: DB Lat. Burpee DB Step-up DB Lunge Workout: AMRAP 25min 12 DB Lateral Burpees 12/9 Cal Row 12 DB Box Step-ups 12/9 Cal Row 12 DB Reverse Lunges 12/9 Cal Row Rx’d: 35#/20# DB 24″/20″ Box Rx’d+: 50#/35# DB 10AM-12PM: Open Gym
Saturday 3.14.20
9AM: CrossFit Class Warm-up: Coaches Choice Prep: Deadlift Hang Power Clean Push Jerk Workout: “gooDTime” Teams of 3 For Time (30min Cap): 5 Rounds of “DT” 100/70 Cal Row 5 Rounds of “DT” 100/70 Cal Row 5 Rounds of “DT” 1 Round of “DT”: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Rx’d: 115#/85# … Read more
Friday 3.13.20
Warm-up: Coaches Choice Prep: Single Arm DB Power Snatch Wall Ball Workout: 2 Rounds, on the 10:00min mark 1000m/800m Row 30 DB Snatches 50 Wall Balls Rx’d: 35#/20# DB (15R/15L anyway) 20#/14# Wall Ball Rx’d+: 50#/35# DB (15R/15L anyway) Notes: In this 2-round workout, a round starts every 10 minutes (0:00 & 10:00) In the … Read more
Thursday 3.12.20
Warm-up: Coaches Choice Prep: Russian KB Swings AbMat Sit-ups Workout: AMRAP 22min RKBS AbMat Sit-ups 200m Run 10/10/200m, 20/20/200m, 30/30/200m… Keep adding 10reps to RKBS and AMSU till time expires Score: RKBs + AMSU only Rx’d: 53#/35# KB Rx’d+: 70#/53# KB Run w/Sand Bag, 50#/35# Cool Down: On your own: Quads Foam Roll: 1-2 Minutes … Read more
Wednesday 3.11.20
Warm-up: Coaches Choice Strength: Thruster (from the ground) Take 4-5 set to build to a moderate 3rep (over warm-up) 10min time limit Workout: AMRAP 18min 7 Thrusters 7 Pull-ups 7 Burpees **At the 10min mark finish the round you’re on then add (1) Rep to each movement every round until time expires** Ex: 8/8/8, 9/9/9, … Read more
Tuesday 3.10.20
Tasty Tuesday: Egg Muffins We have over 140 recipes to choose from. Click HERE to start eating better today! Warm-up: Coaches Choice Strength: 1) Snatch High Pull 3-3-3-3, ascending 2) Snatch Grip Deadlift 2-2-2-2, ascending 3) Power Snatch 1-1-1-1, ascending 4 attempts only **Aim to increase weights from 2.25.20** 20min time limit Conditioning: AMRAP 10min … Read more
Monday 3.9.20
Mindset Monday: Practice Objectivity: The phrase “This happened and it is bad” is actually two impressions. The first – “This happened” – is objective. The second – “This is bad” – is subjective. The observing eye sees events, clear of distractions, exaggerations, and misperceptions. The The perceiving eye sees “insurmountable obstacles” or “major setbacks” or … Read more
Sunday 3.8.20
9AM: CrossFit Class Warm-up: Coaches Choice Strength: 1a) Weighted Lunges 4-4-4-4 1b) Weighted Glute Bridge 10-10-10 Conditioning: AMRAP 15min 200m Run 30 Jumping Lunges 20 Hollow Rocks 7 Devil Press Rx’d: 35#/20# DB’s 10AM-12PM: Open Gym
Saturday 3.7.20
9AM: CrossFit Class Warm-up: Coaches Choice Conditioning: Teams of 2 AMRAP 30min 500m Run 40 Power Snatches 30 Toes to Bar 20 Burpee Pull-ups Rx’d: 75#/55# Rx’d+: Run w/SB 95#/65# Bar Muscle-ups (14) 10AM-12PM: Open Gym