WOW #5

I have been trying to keep these WOW’s so that they don’t need to be scaled. I am going to have to start getting into some other exercises that may need to be scaled for some people. If you do have to scale something it doesn’t mean you shouldn’t play, just means you need to pick someone who also scales and challenge them head to head. 3 Min WOW: 30 Box Jumps 24/18 (Must Stand up on the Box) Row for Meters Your score will be your meters rowed in the remaining time after you complete your 30 box...

Updates, Softball, and WOD

New Week New Updates: Please make sure you start to bring in T-Shirt money this week. I haven’t gotten a delivery date for them yet but I expect it to be soon. There is still some room in this Saturdays Stretching Clinic. Please make sure you get signed up if you are interested. It is a great opportunity for you. We are all set to start ordering produce from Farmer Goose for weekend deliveries. I’ll be adding a link to the sidebar to go through so that the gym gets credit for your order. As soon as that is set up please feel free to start eating healthy with fresh, local, organic produce at really reasonable prices, delivered right to you…When I wrote that all out it sounds like an even better program than I thought it was. There are some people who want to get a softball team together. Softball WOD…  This workout is scored as an AMRAP.  As many runs as possible. CROSSFIT FOREVER STRONG SOFTBALL TEAM If anyone is interested in joining there is information and a sign-up sheet on the announcement board in the hallway.  Some basic details…  The league is at Big League Dreams. http://www.bigleaguedreams.com/contact/gilbert-az  –          If we participate in a single game league the cost will be between $39-$48 per person.  –          If we participate in a Double header league the cost will be between $49-$65 per person.  –          Game are Scheduled to start June 19th or June 23rd.  –          The final cost will be dependent on how many people we have sign up.  We can carry up to 20 players consisting of...

Strength and Endurance 6/3 – 6/9

We will be using the Wendler strength Programming method for the next 4 weeks. Get your calculators ready. The percentages below are of 90% of your max load. (ex. Max Press is 150 lbs. 90% of that is 135lb. So the workout below would be 65% of that is 87, 75% is 101, and 85% is 115.) The math will be the same for all lifts this week. If you have questions ask me, but please make sure you know your 1 RM’s. #1. Shoulder Press 5 x 65% 5 x 75% 5+x 85% (+ means Max Reps) 5 x 15 Dips 5 x 10 Chin Ups #2. Deadlift 5 x 65% 5 x 75% 5+x 85% (+ means Max Reps) 5 x 12 Good Morning 5 x 15 Hanging Leg Raises #3. Clean 5 x 65 5 x 75 5+ x 85% 5 x 15 BB Shrugs 5 x 10 DB Row #4. Back Squat 5x 65% 5x 75% 5x+ 85% 5x 15 Weighted Step Ups 5x 15 GHD Sit Ups Endurance: #1. 10 x 100m / 1:30 Rest #2. 6 x 400m / 3:00 Rest #3. 5k...

Warm Up 6/3 – 6/9

500 m Row 10 Inch Worms 50 ft. Leg Swing/Knee Hug 15 Ab Wheel Roll In (Feet on Ab Wheel) 25 PVC Pass Throughs 15 Ring Row 10 Bar Dips 20 Landmine Throw