WOD - 1.6.15

Yes! Yes! Yes ! Yes! Yes! Yes! Yes! Yes! Yes!

You all answered the challenge of getting 100 people to the gym on Monday and destroyed it! we had 117 people come in and work out Monday, what a high for your coaches! That is the most people we have had in a class in over a year. You guys are all kicking 2015 off right, keep riding the momentum and we are going to make 2015 your year together.

SIGN UP - For Krissy Mae Cagney's "Flexible Dieting Seminar" on Saturday at 3pm. It's $25/person for a seminar that usually costs over $100. We already have over 30 people signed up!

SIGN UP - for Kait's Game Planning your workout Seminar. This seminar is FREE and will give you great mental approach to your workouts. We have been working on it for a few weeks now and are very excited to roll it out to all of you.

Sign up sheets for both are at the front desk.

Warm Up

10 Beat Swings

10 PVC Pass throughs

10 PVC Rotations in each direction


EMOM 3 - 10 Chest to bar Pull Ups (you will not see regular pull ups in the CrossFit opens come march, do not expect to see much of them at Active Life Athletics CrossFit Island Park until then either).



4x3 Vertical Position Squat Snatch up to 60% 1RM (Anything more than the bar counts as a set)




(1) 8 Power Snatch 115/75

(2) 7 Chest to Bar Pull-Ups

(3) 30 Seconds Bar Facing Burpees 

*If classes are packed like we hope they are and expect them to be, we will stagger you in the workout and you will start at different stations or at different times.

** As I mentioned yesterday, our programming is going to be geared toward getting you all ready for the CrossFit Opens coming up in March. We would love to have a huge showing this year in the Opens from our gym. We are going to make sure you have the best performance you possibly could. This programming will get you in the best shape of your life from a conditioning stand point. We will continue to have scale up options for most workouts. Those of you who would like to take advantage of heavier, more highly skilled workouts should continue to do so.