“Helen”
400 Meter Run
21 Kettlebell (53M-35W)
12 Pullups
3 Rounds For Time:
What causes us to beat ourselves up day after day? Great work on those OHS! Kelly schooled Andy on OHS LOL!

Snatch
1-1-1-1-1-1-1
Work up to Max load!
We MUST first have a strong (mature) squat, then we must have a strong overhead squat, then we move onto a snatch! If your air squat or overhead squat is weak or premature you will work on it. If you chase the bar across the room when you overhead squat you are not ready for the snatch! This is a very complex movement and the pvc pipe will be your best friend for the snatch! You guys and girls did awesome tonight it’s fun watching great form!!

Complete as many Rounds in 20 minutes:
Thruster 5 rep 95lb men – 65lb women
Hang Power Clean 7 rep
Sumo Deadlift Highpull 10 rep

What is DOMS? Delayed onset of muscle soreness occurs 24-48hrs. post exercise. Theories that explain DOMS include; damage (rupture and structural changes) to the muscle fibers themselves: inflammation with accompanying increased white blood cell count; and the stimulation of nerve endings as a result of tissue repair activity. There are many theories as to how to speed the healing process of damaged muscle, but only theories no facts! Does working out with DOMS speed healing NO! But we all have opinions!

Clean 135lb 10 rep
GHD Situp 50 rep
Clean 8 rep
GHD Situp 40 rep
Clean 6 rep
GHD Situp 30
Clean 4 rep
GHD Situp 20
Clean 2 rep
GHD Situp 10
For Time:
For those of you that never use the GHD or have been CrossFitting less than 6 months WILL NOT use the GHD!! You will do abmat situps butterfly. The GHD is a very powerful machine! The GHD can and will tear you up! Hope everyone has had a great weekend, but it’s time to get back to the grind!!

Join us for a GREAT workout!!! Nothing like a butt kicker on a Saturday morning. It will be loads of fun! Great job today on your bench press Craig! You guys and girls are awesome! Can’t believe it’s Friday night already!

Deadlift
1-1-1-1-1-1-1
We will also have a box jump contest!!
If you think that strength isn’t important consider that strength loss is what puts people in nursing homes!

5 Rounds
Max Reps
Bench Press Body weight
Pullups
Back Squat Body Weight
Total Reps = score
Ladies we need your current weight not the weight that is printed on your license or what you weighed in the 9th grade!! LOL Now I know some of you plan on getting a colon cleanse and sitting in the sauna to drop some weight before this workout! ha ha Because we all know
225 for 40 is going to push a sick number tomorrow Ha Ha ! You guys and girls are AWESOME I know I’m hard on you, but everyone of you are ANIMALS our GYM is producing some VERY FIT MACHINES !!!!

Happy Birthday Kelly Burns! Kelly has chosen the WOD!
“HELEN”
400 Meter Run
21 Kettlebell
12 Pullups
3 Rounds for time:

Those of you that are teachable and willing to learn the technique are ahead of the game. Your progress in the last few weeks has been amazing! Keep up the hard work!! There are some of you that are pulling away from the pack and pulling great numbers. Hard work and discipline are the key!

SP 1-1-1-1-1
PP 3-3-3-3-3
PJ 5-5-5-5-5

We will also work on Cleans and Jerks
The Olympic lifters are without a doubt the world’s strongest athletes.
Olympic lifts have the unique capacity to develop strength,muscle,power,speed,coordination,vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress!! Need I say more!

Another week is here! Happy Monday everyone!
21-18-15-12-9-6-3 rep rounds of:
HSPU
L-Pullups
This is a great time to work on handstands LADIES!! No kipping pullups all strict today!

Opinions are like A$$HOLES everyone has one, but we don’t want to hear nor see them!! I’ve talked with Karl and Nicole and we are all in agreement with clients telling the trainer how to teach!! We try and give you 100% everytime we are at the gym. We will teach you everything we know to better you as an athlete. It takes time for someone new to learn and understand form.