2/1/14

Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm. As of now all classes are on but please be safe out there!

Nightly News

Warriors,

Just wanted to go over a few housekeeping issues. First I would like to start off by giving good news! Let’s congratulate Lisa Cook on signing up for her Level 1 CrossFit Certification. She will be shadowing me and helping me run classes the next month before her certification. I have great faith in her and her abilities to help Vanquish and our clients!
Ok, let’s get to the nitty gritty. As our numbers are increasing let’s please keep our gym etiquette in mind and let’s follow these basic rules:
1. Please arrive to Class on time. Emergencies are understood but please understand we must keep a schedule.

2. Don’t skip/shorten your warm-up! Warm-ups have a very significant importance and should never be excluded. Please see me if you need more information on warm-ups and their value.

3. With space being a commodity please make sure to respect your classmates before, during, and after the WOD. Let’s share and be mindful of your surroundings and when we get into our new place we can scream and run around like banshee’s!

4. Please put all equipment away and clean up any bodily fluid(s), chalk, tape etc. We have a spray bottle, towels, and a mop located in the bathroom when these issues arise.

I really appreciate all the hard work and dedication everyone has been putting in the last couple of months! I love seeing the surprised look in your eyes when we go to lift weight that just a few weeks ago might have been your max. Keep doing work and it will pay off! I am super proud to be lucky to coach you each and every day!

1/31/14

“Power Hour”
Bench, Complex, Squat.

Training day #12 for those that are on schedule.

1/30/14

Strength: Clean & Jerk 60%x3, 65%x3, 70%x3, 75%x2, 80%x1

WOD: 3 Rounds for time.

21 KBS 53/35
21 Du’s

15 Hollow Rocks
15 Push-ups

9 Air Squats
9 Pull-ups

1/29/14

Skill: Sumo Deadlift High-pull

WOD: “Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 (Reps)
Sumo deadlift high-pull, 75/55 (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to the whiteboard.

1/28/2014

“Power Hour”
Bench, Complex, Squat.

Training Day #11 for those that are on schedule.

1/25/14

Free community WOD tomorrow at 9am. Bring a friend, family member, neighbor, or anyone that is interested in trying CrossFit! We will have Open Gym immediately after at 10am until 12pm.

1/24/14

Skill: 12-9-6
Ring Dips
HSPU’s

WOD: Buy-in 750 row
-then-
5 rounds for time
5 Pull-ups
10 T2B
15 Burpees

Back to regular schedule tomorrow. Oh and here is a PSA about chalk use.

Chalk Use

1/23/14

Weather update for tomorrow calls for below freezing temps so 6am & 9am are cancelled. Noon class and afternoon are on as usual.

“Power Hour”
Bench, Complex, Squat.

Training Day #10 for those that are on schedule.