Tuesday 140304

Justin Larsen Winner New Year New You Challenge

Justin Larsen Winner New Year New You Challenge

 New Year, New You Challenge WINNERS - Congrats to the male and female winner of the New Year, New You Challenge. Justin J who attends the 0630a class and Tana Horton who attends 0530 as well as 9a. Justin and Tana are proof of consistency, hard work and believing in their training & what they are capable of while  following a clean eating style & having fun each time they walk through the door.. 

Feedback - If you would like to see something or more of something at the Box, please post to comments. We will be ordering a few new things for our brand new home! We would love to hear your input! For the person who wanted more 45lb slam ball with a 15lb weight, we were unable to make that happen! We did try :-)

Olympic lifting class Tuesday with Coach Scott at 6:00pm

14.1 is Done! There were several of you who did not enter in your score via the CrossFitGames site. YOU MUST ENTER YOUR SCORE EACH WEEK. Once it is entered, Troy will then validate your score. The deadline to submit scores is Monday at 6pm, HOWEVER we have 48 hours to validate videos and scores, so make sure your video is submitted to Troy asap  and have it posted up. If you do a WOD with no judge and it was on video, you must submit it and hopefully you followed all the requirements per the CF Games site or it won’t be validated.  Hope most of you were around in 2011 & did this WOD to see just how far you have come.

Dynamic Warm-Up-Mobility
Prepare for…

WOD   “ Hammer”
2x Tabata Row (All out)   2 min rest between 1st set of 8  “Score is ending meters rowed.

3 minute rest recover then:

10min AMRAP
10x Med ball clean 20/14
100M Sprint

3 minute rest recover then:

8min AMRAP
5x Wall balls 20/14
Burpee broad jump to pull-up rig. * How many it takes to get to rig.
5x Strict pull-ups * 3 Decentrict 4 count on band if needed

Team Cool down Mobility

Competitors or athletes wanting to improve your Fitness level
Do WOD then: 

Rest recover 8min then:
3  sets for times of: * Goal is “UB”
50 Double-Unders
5-8 Muscle ups
10 Handstand Push-Ups
Rest 2 minutes

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