Pick Up Heavy Shit Women’s Tank Top Pre-Order

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They’re back, and this time the guns are coming out! The Pick Up Heavy Shit shirt has been reborn as a tank top. Sorry fellas, this one’s just for the ladies.

This tank top will be produced on a Next Level Apparel women’s cut tank top. It is available to all the ladies near and far. If you want one and you’re not in the immediate area, we can ship to you.

Cost: $20

If you want one, fill out your information here. We’ll charge you through Wodify once we place the order.

WOD 4.15.2014

Samm Stout enjoys the ride.

Samm Stout enjoys the ride.


Strength

Press: 7×2 at 85%.
Sets across.

Metcon

Tabata Row (cals)
Rest 1 minute
Wallballs (20/14)
Rest 1 minute
Back Squat (95/65, taken from rack)

Traditional Tabata scoring: take lowest rep set for each and add together for score.

Post to Wodify.

Understanding Sleep for Optimal Recovery & Productivity

Time for another cow share order, this time from Bringhurst Meats! Cost is $250 for 40 pounds, or $130 for 20 pounds of grass-fed beef goodness. Add yourself to this list if you want in by 4/25/14.

WOD 4.14.2014

Joel Banks. Photo by Suzanne Rady.

Joel Banks. Photo by Suzanne Rady.


Main Site Monday: April 7th, 2014

Metcon

In front of a clock set for 12 minutes:

1 minute of double-unders
1 minute of dumbbell snatches
2 minutes of double-unders
2 minutes of dumbbell snatches
3 minutes of double-unders
3 minutes of dumbbell snatches

RX: 50/35

Post total reps to Wodify.

Endurance WOD 4.13.2014

Endurance WOD

Pick one or two of the following:

Ruck: 1 Broomile March
(60/40 added to backpack)

Run: 5x400m.
Rest 1 minute after each run.

Row: 5x500m.
Rest 1 minute after each row.

Post results to Wodify.

WOD 4.12.2014

Josh Proffitt. Photo by Jim Heckman.

Josh Proffitt. Photo by Jim Heckman.

Metcon

Partner Workout

2 rounds of 3 minutes at each station:

Station 1: Bench Press (135/55)
Station 2: Russian KB Swings (53/35)
Station 3: Row (cals)
Station 4: Box Jumps (24/20)

One person works at a time. No rest between stations.

Post total reps to Wodify.

Study: Exercise Helps Aging Brains Grow Larger

WOD 4.11.2014

Kevin Belza. Photo by Jim Heckman.

Kevin Belza. Photo by Jim Heckman.


Strength

Press: 6×3 (80%)
Sets across.

Metcon

5 rounds of:

10 Overhead Squats (75/55)
10 Toes to Bar

*Both movements must be done unbroken. 5-burpee penalty any time you have to break up the reps for either movement.

Post results to Wodify.

Napping Can Dramatically Increase Learning, Memory, Awareness, and More

WOD 4.10.2014

Game-of-Thrones-Cast-Wallpaper-1-image-credit-GameofThronesWallpaper.com_
CFDV Game of Thrones

When you play a game of thrones, you either win or you die.

This will be a battle for the Iron Throne and you all will pay the iron price.

Send a raven…this one’s going to hurt.

Details will be announced when you arrive for class.

Why Do You Even CrossFit, Bro?

WOD 4.9.2014

Maureen DeMaria

Maureen DeMaria


Cindy

20-minute AMRAP:

5 Pullups
10 Pushups
15 Squats

Record rounds and reps in Wodify.

For anyone doing this WOD and the Push-Up Challenge, you can count your first 50 push-ups in the workout toward the challenge as long as they’re pretty. No PVC stick required.

Our Year of No Sugar: One Family’s Grand Adventure

WOD 4.8.2014

Dave Kaplowitz. Photo by Jim Heckman.

Dave Kaplowitz. Photo by Jim Heckman.

Strength

Deadlift: 6×3 (80%)
Sets across.

Metcon

10,9,8…1:

KB Snatch R
KB OHS R
KB Snatch L
KB OHS L

RX: 35/26

Post results to Wodify.

WOD 4.7.2014

Name that farmers carrier.

Name that farmers carrier.


Main Site Monday: SealFit April 4, 2014

Complete the following for time:

Run 200m
20x Curtis P’s (75/55)
Run 400m
15x Curtis P’s (95/65)
Run 600m
10x Curtis P’s (135/95)
Run 800m
5x Curtis P’s (155/105)

Post results to Wodify.