171021

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army. Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

“Emily”
10 rounds for time of:
30 double-unders
15 pull-ups
30 air squats
100-m sprint
Rest 2 minutes

171018

Fair warning! Saturday the 28th will be our Halloween WOD!  We have had some epic costumes in the past but something tells me this group *might* be able to outdo last year’s costumes. You have 10 days to plan for the best costume of your adult life!

SWOD:
Deadlift
3X5 @60%
3X3 @75%
2-2-2-2 add weight each set

WOD:
AMRAP 15
6 HSPU
18 V-ups
25 M walking lunge with plate overhead 45/25

171017

Athletes, reminder that your shirts are in! See your coaches to pick up you must pay before we can give you your shirts. US Dollars or PayPal only, no WON or checks.

SWOD:
Push Press
3X3 @ 50%
Split Jerk
2-2-2-2 Starting at PP weight and adding every round

Check out this video for some rowing tips:
Note- He’s not leaning WAYYY back
– His chain is smooth, it’s not whipping up and down
– He extends his legs fully on the push and then lets his hands pass over his knees BEFORE bending and returning to the start position.

https://www.youtube.com/watch?v=IXXJVrlrUAg

WOD:
7 rounds of: 2-minute rounds:
25/17-cal. row
Jerks, max reps
There is no rest between rounds.
*weight is 205/135
*push jerk or split jerk you choose, should be heavy if scaling keep it heavy

171016

SHIRTS ARE IN!  Bring your cash or PayPal your payment to conlin.beth@gmail.com, no payment no shirt. Payments are cash only, USD, NO WON.

Baseball T’s- $27
Tanks- $20
White T’s- $25

We do have a list of who has ordered what but do your coaches a solid and check your e-mail for your order confirmation from Custom Ink so you can come prepared to pay and pick up. Yes, we did order a FEW extra for those that missed the 2 week window to order.

SWOD:
Back Squat
3X5 @60%
3X3 @75%
2-2-2-2 add weight each set

WOD:
5 rounds for time of:
Accumulate 60-second in an L-sit hold
Row 30/20-cal

171014- BRING A FRIEND!

Do you have friends with so many questions about CrossFit or wonder what you are always talking about? Bring them tomorrow for free! No expirence necessary!

Bring a Friend:
400 Meter Run, 50 Wallballs (20/14)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 20 Burpee Burpee Box Jump Overs (24/20)
400 Meter Run, 35 Deadlifts (135/95)
400 Meter Run, 50 Wallballs (20/14)