Have a friend that wants to get started at CFSR?
Let them know
about our Fall Challenge!
SATURDAY HOURS –
7:00am Advanced Class
8:00 & 9:00am All levels
3 times to get in here and make the most out of your weekend!
CFSR family is the BEST!
(Josh and his son Ben)
*Remembers, the next free guest day is Thursday, January 25th!
Fall into shape this fall!
Wednesday 8/5 WOD “Kelley”
5 Rounds for Time:
30 Wall Ball (20/14)
30 Box Jumps
Post time to comments/replies.
Coaches Corner: The workout says to “RUN” 400 meters. Try to do that- run – not jog. Yes you need to pace yourself, build the intensity from round 1 to round 2 and 3, hitting max in round 4 and 5. But don’t use the run as a recovery. Really try to run. When you are running, focus on picking up your feet (rather than pushing off the ground) and falling, letting gravity carry you farther. If you find yourself pounding the pavement and reaching with your stride, get more compact and more relaxed. Deepen your breathing, relax your body and fall into the run.
With the wall ball, chose a med ball weight that allows you to do 5-10 reps smoothly without stopping or faulting when you catch the ball.
For the box jump, we’d rather have you jump up then step-up, so if modifying this workout chose a lower box to jump on, or stack weights, so that you can jump up with both feet. Also remember to get full hip extension at the top, and if you are stepping down, to alternate which foot you step down with.
ZONE Diet: Breakfast Burrito’s
- 1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
- 1 teaspoon olive oil (3 blocks fat)
- One slice of fat free cheese
- 2 strips of Turkey Bacon
- 1 soft tortilla (2 blocks carb)
Mix egg substitute with olive oil. Prepare. Wrap eggs, turkey bacon and cheese in a soft tortilla.
Monday WOD “Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Three year old Jeremy Bloniasz lost his life in a tragic accident on
Thursday, July 6th, 2006. Jeremy and his family were part of the CrossFit family. This WOD was named in Jeremy’s honor.
Put your “crazy or silly physical feat” on video; have fun with it and win come cash!
You have seen a few of the silly things we do when we have a little extra time on our hands – Tim jumping his motorcycle or throwing around water bottles…we’d like you all to start thinking, experimenting and sharing some of your silly, fun crazy…whatever…physical talents/ feats etc… Think outside the box! (But Be Safe)
Look for the jug with cash in it down at the gym. Entry in the contest costs a minimum of $1 (we encourage a little more). The winner gets the whole jug. The winner will be determined by some method of public voting (we’ll make sure it is as fair as it can be!)
The contest is open to anyone who puts a $1 in the jug. Yes, it’s an honor system. Boot campers can give their $1 (or more) to their teachers.
Tim and I are excluding ourselves from the contest. Entries are due by August 15th (please don’t wait until the last minute). Post video’s on YouTube and then send the link to us as soon as you post it.
Making the Video’s and posting them is really easy if you have the new i-phone! I used mine for the video of Tim and the water jugs. I filmed it, edited and posted it to youtube right from my phone – so easy and cool!!!!