WOD - 1.12.15

Do you think we can get to 140 people Monday? Including the kids we had 135 last Monday. Turn out!

Active Recovery Class kicked off today with Jeremy and Joni. Joni felt so good she went home to relax after and Jeremy felt so good he blew it all in the 10am class! Next week get your butt to Active Recovery.

Can you say 37 people in community fitness! Awesome turn out today.

Announcements -

We have Elements AND Fitness class at 11am and 7pm Monday.

Progenex will be in sampling for our evening classes tomorrow. Try all of the flavors! We are running a special for all new members who join that allows them to purchase a bag of Progenex for an introductory rate of $40 (33% off). Since we would never do something for new members that we wouldn't do for you, each of you will have the same opportunity regardless of if you already use Progenex. Talk to ANITA at the front desk if you would like to purchase a bag for the introductory price.

The Metered Parking Lot south of Ralphs Ices will be giving tickets to cars with unpaid meters beginning Monday. If you park there, pay the meter! It's 25 cents a half hour. You are probably better off finding street parking on the south bound side of Austin Boulevard.

When you finish your workout, you don't have to leave. You don't have to stop working out. We welcome anyone and everyone to stay and work on your weaknesses. Please no dropping of barbells or occupying of equipment needed for class during this time though.

SIGN UP for Kait's seminar. it will take about 90 minutes MAX.



Warm Up

10 PVC Pass Throughs

10 PVC Rotations

10 PVC Overhead Squats

10 PVC Snatch Balances



Front Squat 5x5@75%

Every 2:30



CrossFit Games Open WOD 11.3


AMRAP in 10 minutes:

60 Bar Facing Burpees

30 Overhead Squats (115/75)

10 Muscle Ups (sub according to best pull, to be explained in class) - We have something very cool to show you tomorrow. We have been working on it for a while and are very excited!




Warm Up

Establish Minimum Distance Grip Pass Through - Then 20 reps fingers 2 inches wider

Inch Worm Down and Back

20 Air Squats

10 Beat Swings


2 Rounds Not For Time

Row 250M

10 Push-Ups

10 Air Squats

5 Toes to Bar



With a Partner - AMRAP 20 (Elements AMRAP 10) - Break Up However

1K Row

10 Wall Climbs

20 Toes to Bar

30 Push-Ups