Mariah and Travis racing through Saturdays team Sled Push Warm Up!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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WOD

Gymnastic Strength:
5 Rounds, Not For Time:
6 Strict Handstand Push-Ups
3 Strict Ring Muscle-Ups

*Scale Muscle-Ups with 3 Strict Pull-Ups and 3 Dips

Conditioning:
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)

“Success is never final, failure is never fatal. It’s courage that counts.”

~John Wooden

Caleb is trying his hardest to beat Alia during Open WOD 18.5!
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Happy Birthday Caleb, Jody, and Taylor!

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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
__
Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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WOD

“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run

“In this media-drenched, multitasking, always-on age, many of us have forgotten how to unplug and immerse ourselves completely in the moment. We have forgotten how to slow down. Not surprisingly, this fast-forward culture is taking a toll on everything from our diet and health to our work and the environment.”

~Carl Honore

Reminder: There will be NO Open Gym for the next two weeks, thanks for understanding!

“Easter is meant to be a symbol of hope, renewal, and new life.”

~Janine di Giovanni

The 8am group having fun with their Open Gym time!
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It’s “Bring a Friend Saturday”!

Feel free to bring friends and family to either the 8:00am or 10:00am WOD for free!
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Attention: There will be NO Olympic Lifting class today. There will also be NO Sunday Open Gym for the next two weeks. Thanks for understanding.
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WOD

“Tag Team Cindy”
Teams of two must complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the heaviest kettlebell you can handle. Complete one fill round then switch.

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”

~Dale Carnegie

Lauren and Dustin are practicing their Overhead Squats!
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It’s Benchmark Friday!

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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
__
Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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Reminder: Tomorrow is “Bring a Friend Saturday”!

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Benchmark WOD

“Nancy”
Compare to 05/05/17
5 rounds for time:
400 Meter Run
15 Overhead Squats 95/65

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks in an app or in a notebook will be useful to look back upon the next time we do “Nancy”.

“Work hard, stay positive, and get up early. It’s the best part of the day.”

~George Allen, Sr.

Just a little 6am “group fun”! What team do you think won?
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
__
Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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Reminder: This Saturday is “Bring a Friend Saturday”!

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WOD

Option 1:
“Hansen”
5 rounds for time of:
30 Kettlebell Swings (2/1.5 pood)
30 Burpees 🙂
30 GHD Sit-Ups

Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!

*You must still come to one of the regularly scheduled WOD times.

“To be a champion, I think you have to see the big picture. It’s not about winning and losing; it’s about every day hard work and about thriving on a challenge. It’s about embracing the pain that you’ll experience at the end of a race and not being afraid. I think people think too hard and get afraid of a certain challenge.”

~Summer Sanders

Travis is making sure that Fitzy doesn’t cheat any reps during his thrusters of 18.5!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
__
Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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WOD

“High Roller”
AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

“Avoid popularity; it has many snares, and no real benefit.”

~William Penn

Nick is pretty much smashing the thrusters during Open WOD 18.5!
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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WOD

Strength:
Pause Front Squat-Work up to a heavy single, two second pause at the bottom

Conditioning:
“Four Score”
4 Rounds, On The 4:00:
18/14 Calorie Bike
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

*Score is slowest round

“Anyone who has never made a mistake has never tried anything new.”

~Albert Einstein

Thank you to everyone that came and made the last “Friday Night Lights” of the Open such a great success! Until next year!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
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Reminder: Don’t forget to submit your score for 18.5 no later than 7:00pm tonight!
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WOD

Complete as many rounds as possible in 20 minutes of:
5 Power Snatches (95/65)
3 Muscle-Ups

*Scale MU with 5 Ring Rows and 5 Dips

CW2 Boardman (Levi) is deploying with the 65th Field Artillery Brigade.
As the Target Acquisition Platoon Leader, they are deploying throughout SouthWest Asia to build partnerships with the host nations and improve security operations.
And do Burpees 😁 We will miss you Levi, thanks for your service!

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“Don’t cry because it’s over. Smile because it happened.”

~Dr. Seuss

James is keeping a great upright position throughout his Double-Unders!
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Reminder: Shayan will be running Open Gym today from 9:30am to 11:30am!
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WOD

Hang Power Clean
5-4-3-2-1

“Hang Ten”
AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders

“It’s easy to get negative because you get beat down. You go through a few disappointments and it’s easy to stay in that negative frame of mind. Choosing to be positive and having a grateful attitude is a whole cliche, but your attitude is going to determine how you’re going to live your life.”

~Joel Osteen