Lots of Important Info. Please Read!!!

This weekend Phoenix Fire Department lost a member of their family. We have several member of our family that are a part of Phoenix Fire and many other Fire Departments that share in their loss. That fire fighter was Bradley Harper and he was also a member of a local CrossFit gym CrossFit Uprising. They have already started to put together a competition / fundraiser. I will get the details out as soon as I know more. Phoenix PD also lost a member of their family in a Hit and Run accident. Officer Darryl Raetz was also killed in the line of duty. Please take a minute and say a prayer for these families and for the members of our Forever Strong Family that are deeply feeling these losses and for whom these tragedies hit very close to home. Hug your kids tighter tonight, tell your family that you love them and please remember to thank every service member you see for their service. I’m sure you have noticed the new board in the hallway. The section for member news is about to get loaded up with stuff. Saturday June 1st we will be holding a stretching clinic. It will be taught by Kevin Kukla of Flexability RX and will be from 1-3. The cost is $60 for the 2 hours of instruction which will include personal assessments and stretching techniques designed to help you in life and your workouts. The class is limited to 12 people only. If we fill it up we will open more dates. We have window clings available. I’ll attach some to the board....

WOW #3

We had a little less participation in last weeks WOW than in Week one but there are some fierce rivalries starting to pop up. Is everyone having fun with this and want to see it continue or is there another format you’d like to see. Please give me your thoughts to the comments section. Last weeks’ winners board is posted below. Congrats to Craig and Liz for winning their age groups and the overall also. This WEEK’S WOW: 4 Min AMRAP: 2 Slam Ball 50/30 2 Wall Ball 20/14 4 Slam Ball 50/30 4 Wall Ball 20/14 6 Slam Ball 50/30 6 Wall Ball 20/14 Etc. Counting up by 2 reps each time until the 4 minutes is up. Score will be total Reps. The tie break will be fastest time to the last completed round. Standards on Slam ball will be that the ball must be over head and your hips and knees must be open at the top. Wall Ball standards will be as usual full squat at the bottom and the ball must hit the target line at the top. Close WON’T count on this one. I want to see more names on the board this time around!!! Let’s get into this. Even if you’re not gonna win the board or even your category we all know that there is someone who’s name you look for on the board. Challenge them head to...

Monday AMRAP

We will be backing up about 6 months this week for another week of retests. It won’t be a consecutive week because 6 months puts us in some holiday weeks but I will provide the dates to look for to find your previous times. 10 Min AMRAP: 15 KB Swings 53/35 15 Wall Ball 20/14 Previous Date was...

Strength and Endurance WODs 5/20 – 5/26

Strength WOD’s: This is week 8. This is a back off week for weights and then we will be testing Max Loads Next Week. IF YOU RREN’T DOING THE STRENGTH WOD’S TIGHT NOW BUT WANT TO START, NEXT WEEK IS YOUR CHANCE TO TEST YOUR MAX LOADS AND JOIN THE GROUP. Endurance WOD’s: #1. Repeat 1:00 on,1:00 off, until form/pace deteriorates #2. 4 x 800m / 3:00 Rest #3. 3M...