Congrats to all!!!

Monday 12/09/19

Another year of a successful tournament! Our 4th Turkey Tourney went off without a hitch! It’s crazy to think that this was our 4th one already!! We are so beyond proud of each competitor. We saw PRs, hard work, limits pushed, but most of all we saw everyone having some fun throwing down with the best community around and that by far makes it all worth it!!

THIS SATURDAY is our annual holiday party!! Kicking things off at 7pm and then at 9pm we will be announcing our superlatives (voting cards will be in the lobby, cast your votes by Friday!!) Pot luck style, over the years we have been so fortunate to taste some unbelievable apps and entrees. If you would like to bring a dish, please fill out the google sheet listed below, this way we know there won’t be too many doubles. BYOB

https://docs.google.com/spreadsheets/d/1jcPsjcDyszGDXUojdMmtjyjwrpfK7nJLB1LVXPtHWAo/edit?usp=sharing

Strength - Overhead Squat

• OTM x 5 - 2 reps, start 40-45% and build

• OTM x 5 - 1 rep, continue to build to a heavy single

WOD - 10 min AMRAP

• 6 Power Snatch (95.65)

• 9 OHS

• 12 Box Jumps (24/20)

Last min prep

Saturday- 12/7/19 - No regular classes due to our in house competition

Turkey tourney is right around the corner ALREADY!? Where has the time gone! I hope you’re all excited for another awesome event! WOD 3 will be released today.

Doors at 9:00am, Briefing at 9:15am, WOD 1 start at 9:30am. The gym will already be set and prepped for the strength ladder.

WOD- 16 min AMRAP

• 15/12 Cal Row

• 12 KB Swings (53/36)

• 2 Rope climbs

Post WOD Recovery -

• 15 min row

• every 3:00 20-25 Sit ups

Wod 2 announCed

Thursday 12/5/19

A two part score for wod 2 of the Turkey Tourney. An 8 min AMRAP of 2k Row and max Wallballs. Part one of your score will be your 2k time or meters remaining on the monitor once time is up. Part two of your score will be the total amount of Wallballs completed within the 8 minutes. Check out the video on our social media pages.

WOD 3 announcement coming out on Friday!

WOD- For Time

• 15 Clean and Jerks (95/65)

• 7 Bar MU

• 15 Power Snatches

  Rest 2 mins

• 12 Clean and Jerks (135/95)

• 7 Bar MU

• 12 Power Snatches

  Rest 2 mins

• 9 Clean and Jerks (155/105)

• 7 Bar MU

• 9 Power Snatches

November member shout out

Wednesday 12/4/19

November member shoutout: Staci Herbst

Big shout out to Staci!! She has been working so hard over the last few months. Coming into the world of CrossFit a little nervous I think it’s safe to say she’s found her love for it. She even got her first rope climb last week! We’ve noticed her strength and stamina have increased tremendously so we’re excited to see her continue working hard and crushing goals! Keep up the great work Staci!

Skill/Strength- 12 min AMRAP

• 7 Strict pull ups + 50’ Handstand walk

• 5 Strict T2B + 50’ Handstand walk

• 3 Ring MU + 50’ Handstand walk

WOD- 20 min AMRAP

• 50 Wallballs (20/14)

• 40/30 Cal Row

• 30 T2B

• 20 Alt DB Snatch (50/35)

OverHead

Tuesday 12/3/19

WOD 1 for the Turkey Tourney is a repeat! Our strength ladder is back! Check on either Instagram or Facebook for our last post that includes ALL the standards. The videos are important to watch because it will review all standards and what is to be expected for each WOD. We will review the workouts quick the day of to save time.

Strength- every 90 x 5 Sets

• 1 Push Press

• 2 Push Jerks

WOD- For Time

21-15-9

• Push Jerks

• Lateral Burpees (135/95)