Cashew Cheese and Pomegranate Filled Acorn Squash
5 Rope climbs
15 Dumbell hang squat clean (55/35)
25 Row for calories
35 KB swings (70/53)
45 Box Jumps (30/24)
55 Hip extension
65 Overhead squats (45/33)
coaches corner: Idealy we will do this in order but depending on class size we may stagger this a bit
Throwdown series. I expect anyone who is thinking about competing in crossfit to do this. Check it out.
For all you wanting to be Paleo and have a couple drinks.
Rest day/ Mobility WOD
I still dont like it. Cloned cattle meat likely safe
Holiday party next Friday. Be there or be square!!!
5 rounds for time:
15 Hang power snatch (95/65)
Thanksgiving day 9:30am class only
Black Friday 9:30 10:30 and 12 class only. Open gym 1-3.
25-20-15-10-5 Knees to elbows
Great post everyone please read it. Long hard road out of hell or why a fat girl went primal.
This is one explosive dude.
As many rounds possible in 20 min:
5 chest to bar pullups
*at the top of every 2 min complete 7 deadlifts (275/195) and continue your round where you left off
Meaty fad diet goes back to stone age. I think the pres should get a new trainer.
Veeeeeeery interesting article. Neanderthals sex life. Im gonna give Wade all the credit on this one
I heard the president and first lady are on the taco bell drive through diet.
That’s Wade in the suit – Wade, we’re expecting that to be your costume at our Halloween Challenge.
Friday 9/4 WOD “Chipping In”
Run New 2.5K
followed by 2 rounds of
20 Walking Lunge
20 Wall Ball
20 Box Jump
20 Push Up
20 Kettlebell Swing
20 Sit Up
20 Knees to Elbows
Note: Labor Day (Monday) shortened schedule. Class will run at 5:30am, 9:00am and 6:30pm.
Also: As of Tuesday we have a new class M-F schedule: 5:30am, 9:30am, 10:30am, 12:00pm, 6:30pm. We expect to be adding M-F 6:30pm before the end of this month and probaly some 6:30am. Stay tuned.
Coaches Corner: Another one of Tim’s inventions. When I asked Tim for wanted to tell you about this workout he said, “I’m sorry” and laughed. Then he said, “Run fast, and hang on.” I think we should have a game day where we all pick one exercise that Tim has to do and then add them all together and watch him suffer and laugh..what do you say? Seriously though, you may like watching theres: Knees to Elbows Demo…[mov][wmv], Wall Ball… [wmv], Wall Ball/Karen…[mov][wmv], Walking Lunges…[wmv][mov]. and this for fun – AFT’s Got Bounce…[wmv][mov].
Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I’ll let you in on a little secret…It’s not hard to get and stay fit. It’s not about hard work and deprivation. It’s all about boundaries. Let me explain…(click to continue reading)