Monday 9-1-14

We are closed today for Labor Day.  Enjoy the day with your family and friends :) If you need something to do here is a little workout you can do at home.

EMOM 20 (Alternating movements each min)
10 Jumping air squats
10 burpees

Saturday 8-30-14

Hotshots 19 

• Six rounds for time of:
• 30 Squats
• 19 reps Power Cleans(135#/95#)
• 7 Strict Pull-ups
• Run 400 meters

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.  Please visit https://hotshots19.crossfit.com/ for more information and to make a donation where 100% of the donations will be distributed to the families.
IN MEMORY OF
Jesse Steed, 36
Wade Parker, 22
Joe Thurston, 32
William Warneke, 25
John Percin, 24
Clayton Whitted, 28
Scott Norris, 28
Dustin Deford, 24
Sean Misner, 26
Garret Zuppiger, 27
Travis Carter, 31
Grant McKee, 21
Travis Turbyfill, 27
Andrew Ashcraft, 29
Kevin Woyjeck, 21
Anthony Rose, 23
Eric Marsh, 43
Christopher MacKenzie, 30
Robert Caldwell, 23

Friday 8-29-14

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Thursday 8-28-14

Establish a 1RM Deadlift!!

Wednesday 8-27-14

12 min to establish a 1RM Press

Then...

"Mary"

AMRAP 20 Min

5 HSPU's

10 Pistols

15 Pull ups

Tuesday 8-26-14

15 min to establish a 1RM Back Squat

Then...

AMRAP 8 Min

6 FS (135#/95#)

1 Rope climb

Monday 8-25-14

Today is the re-test for the last 8 weeks of work! Hope you guys wrote down your scores, times, weights, and scales for the work we did 8 weeks ago today.  As we go through this week it is VERY IMPORTANT that you do each workout EXACTLY how you did it 8 weeks ago.  Going heavier then you did, or using a different band on pull ups, etc will not show you how far you've come.  So pull out those journals and look up your scores, cause it's time to demolish your old scores!

Flight Simulator (with a twist)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken DU's

In between each set of unbroken Du's do 10 wall balls (20#/14#)