12.3…

The Heat Schedule for Saturday is as Follows:

*Each Heat will have Three or Four People in it.  Please text the gym phone or use our contact form to let us know what time you would like! Thanks

9:00- Carlos, Matt

9:30- Nick P., Dustin, Reann

10:00- Alicia,

10:30- Spenser, Isaac

11:00-

11:30-

 

Happy Birthday Alicia…

Happy Birthday to Coach Alicia,

Wednesday will certainly call for a fun, hard, and gymnastic filled workout!

Good Job today on the heavy deadlifts, staying tight and going big!

AMRAP in 15: 

8 Box Jumps

8 Burpees

4 Deadlifts

12.3?

What will it be?  Twenty four more hours and we will see! Remember to sign up for a heat on Thursday Friday or Saturday.  Preferably Saturday, the more the better!

Saturday’s Heat Schedule Open WOD 12.2…

Here is the heat schedule for tomorrow, Saturday the 3rd.

Please give yourself enough time to get in there and warm up! And please come cheer others on! This will be an electric environment.

9:00- Carlos/Matt P.

9:20- Anthony/Jeff R.

9:40- Nick P./Dustin

10:00- Zach/Isaac

10:20- Nick F./Alicia

10:40- Spenser/ Nick Giusto

11:00- Paul

11:20- Barbara/Michelle

11:40- Amber

 

Saturday WOD Fest… 12.4

Saturday March 10 we will be running heats of the CrossFit Open Workout 12.4

Please come join in on the action or even stop by and cheer people on.

We will begin running heats at 9:00 am and will continually run heats of two men and one woman until everyone has gone.  Please sign up for a specific heat time ASAP, Thanks!

 

WOD:  12 min AMRAP:  

150 Wall Balls

90 Double Unders

30 Muscle Ups

Snatches…

For Total Rounds Complete: 

1 Power Snatch @70%

“Death by” Ball Slams

 

 

CrossFit Open Week One…

It was a fun week! Lots and lots of burpees!  Thank you to everyone for putting forth as much effort as possible.  It was amazing to see everyone push themselves so hard.  Can not wait to see what comes up this week!

CrossFit Open…

For everyone who is interested in competing in the 2012 CrossFit Open, we will be hosting workout each week.

We will be doing the weeks workout on Thursday’s during regular class times, Saturdays at 10 am, and Sundays at 10 am if need be.

Last Week to sign up!  Follow this link…  http://games.crossfit.com/   click the sign in top on the top right and follow the promts!

 

CrossFit Goodland Preps for Open…

Here is a very cool video of CF Goodland and what they are doing to prepare for the games.  Thanks to Nick C for the CFVOM shout out with the T-Shirt.

Enjoy…      http://games.crossfit.com/video/three-goals-open-crossfit-goodland

12.1

The First workout of the 2012 CrossFit Open is….

AMRAP in 7 min:  

Burpees

 

and that’s all folks.