Wednesday 130130

Black Box WOD/Beginner WOD:
Black Box classes [please note this is a TESTING DAY!]: A: 2 attempts for max reps strict HSPUs; then 2 attempts for max reps strict pullups — do NOT scale unless you cannot do a single HSPU or pullup (scaling for HSPU will be regular pushups). Rest at least 5 minutes then 2 attempts for max reps kipping pullups. B: Max effort 500m row.

Beginner classes: A1: Front squat 3×4-6; A2: Pullup 3×8-12. B: 3 sets: 1 minute pullups, 1 minute burpee box jumps, 1 minute goblet squats.

CFE WOD (remember Wednesday CFE is INDOORS!):
Partner WOD: *400m row/rope climb, 100 Jumping Pull-ups, 100 kettlebell swings, 100 weighted AbMat situps, 100 Wall Balls followed by a final 400m row/rope climb. First team done WINS!

*In the Rowing/Climbing Segment, once Partner A has rowed 400meters, Partner B stops rope climbing and they switch roles so B is now on the rower and A is on the rope before they can move on. The same rules apply for the last Row/Climb as well!

For the Jumping Pull-Ups, KB Swings, Situps and Wall Balls, it will be up to you and your partner to decide how to break them up.

Coach Nick’s 8am Elements grads: Tess, Justin, Laurel, Jon, Brian and Jansen:
Tess, Justin, laurel, Jon, Brian and Jansen_8amElements_nick

Men’s Fitness names us one of the top 10 CrossFit gyms in the U.S.A.!
Kettlebell lateral lunge with pulse
3 steps to getting your lady to train
Meat-crust quiche
Jared Diamond on how we assess risk
Reminder of upcoming schedule changes beginning Mon., Feb. 4th!

Say hello to…The Underdogs!

Thanks to Coach Heidi for an action shot of her most recent Elements grads: Thor and Elizabeth doing…”Elizabeth.”

Here’s what’s on tap for Thursday’s classes:

Black Box WOD/Beginner WOD:
A: 5 sets: 2 hang power snatch + 1 hang snatch

Black Box: B: Snatch-grip Romanian deadlift 3×5
Beginners: B: Snatch-grip deadlift 3×5

Run 600meters, 30 burpees, 30 situps, Run 600meters, 30 squats, 30 pushups, Sprint the final 600meters.