Register for the OLYMPIC LIFTING CLASS

We have had a lot of people asking about an Olympic Lifting specific class but so far have had a very low registration for Saturday’s class. This will be an excellent class taught by some incredible lifters and teachers. If you are remotely interested please get registered TODAY. https://eastvalleycrossfit.sites.zenplanner.com/event.cfm?eventId=6638B5CC-6348-4A5F-9F32-C4334228AFEE 5 Rounds for Time: 100 ft. Walking Lunges 200 m Run 10 Handstand Push...

UnBroken

Today’s Workout MUST be done unbroken. You will have 15 minutes to get through the highest level of unbroken sets that you can. When you get to the 10th round it have to be 10 of each movement without stopping or breaking up the movements in any way. If you have to stop the movements mid set you may rest and restart that set when you’re ready. 15 Min AMRAP: 1 Pull Up 1 Toes to Bar 2 Pull Ups 2 Toes to Bar 3 Pull Ups 3 Toes to Bar etc… or if you can’t do those movements un assisted or don’t think you will get far enough to get a good workout out of it you will do 1 KB Swing 53/35 1 KB SDHP 2 KB Swings 53/35 2 KB SDHP 3 KB Swings 53/35 3 KB...

Referral Time

Everyone is working on their goals and we are adding new programming and challenges all the time to keep it fresh, but we’d like to see some more new faces in here also. Let’s start up a referral membership drive. From now till March 1st anyone new that you refer to the gym and they mention your name you will get $50 off of your next month’s dues when they sign up. I am a one man legal dept so I don’t have a whole lot of fine print here, Let’s keep it simple… New people, They Sign up, You get paid. 6 Min AMRAP: 150 / 100 m Row 5 Burpees Over Rower 2 Min Rest 6 Min AMRAP: 150 / 100 m Row 10 Slam Ball...

Now Back to Your Regularly Scheduled Programming

Hours Update We will only be open for regular gym from 7-9 On saturday this week due to the Olympic Lifting Class from Iron Athlete. So if you want to get a workout in You better get up early. SIGN UP FOR THE CLASS RIGHT AWAY PLEASE. Don’t wait till the last minute. This class is well worth it!!! https://eastvalleycrossfit.sites.zenplanner.com/event.cfm?eventId=6638B5CC-6348-4A5F-9F32-C4334228AFEE Reminder for my Advocare people that Larry will meet at the gym tonight at 6 to answer any questions for people. For Time: 3 Rounds of 5, 10, 15 Reps of Push Ups Deadlift 155/105 30 Wall Ball 20/14 3 Rounds of 15, 10, 5 Reps of Push Ups Deadlift...

Strength and Skill Work

Strength WOD’s: We are starting Week #5 of 8 Skill Work Week #7 Gymnastics / Body Weight Movement Goals Core Work Accumulate 3:00 in an L-Sit. If you can do it on the bars then work up to the Rings. Pull Up / Muscle Up Work 2 x 25 Neutral Grip Pull Ups, 2 x 15 Skin the Cat, 2 x 15 Banded Muscle Up Transitions Box Jumps 2 x 1 Min Max Rep Jumping Back Squat 45/35, 30 Pistols Each Leg Met-Con Goals 5k Run 20 min Airdyne Bike. Alternate 1 Min Arms only / 1 Min Legs only 10 Shuttle Runs 50/25/25/50, 6 x 100 m Sled Runs 135/90 Weightlifting Goals 10 x 2 Snatch Grip Deadlift As heavy as possible 10 x 2 Pendlay Row Progress up in weight 20 x 2 EMOTM Power Snatch + Overhead...