Dynamic Warmup

--

300 Meter Row (form rowing)

Super Joints Mobility Drills

300 Meter Row (form rowing)

Pink Panther 3 x's each side

Standing Windill 3 x's each side

Deep Weighted Squat Holds :05, :10: :15, :30

Cossack Stretch 

PVC Deadlifting Technique 

Strength and Power

--

Deadlift

3x3

W.O.D.

--

13 swings descending to 1 swing

1 burpee ascending to 13 burpees

"May this day bring peace, prosperity, and grace."

~ Yogi Bhajan

The Go Green Tip of the Day

Pack a Waste-Free Lunch

Moms, business men, coaches, the list goes on and on about who pack daily lunches. Be conscience of eliminating plastic bags, plastic utensils, disposable containers, paper napkins, and those brown paper bags. Instead try a reusable lunchbox, eco-friendly water bottles, cloth napkins and silverware. 

Save money, Save waste.

Save CrossFit for the future.

THE 1,000th AFFILIATE 

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 50 x's 

Reach the Mark's 10, 20, 30, 45, 1:00 Minute Holds 

Bridges 5 x's

Hamstring Lever Lifts 25 x's Each

Walking Quad Stretches

Strength and Power

--

Save Your Energy For Today's W.O.D.

W.O.D.

--

"Barbara"

Five Rounds, Each For Time Of:

20 Pullups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

"The difference between a successful person and 

others is not a lack of strength, 

not a lack of knowledge, 

but rather in a lack of will."

~ Vincent T. Lombardi

The Go Green Tip of the Day

Workout Equipment Bags

Buy duffel bags and backpacks made from recycled materials over those made from petroleum-derived virgin polyester or PVC, which is less recyclable. If everyone who participated in activities did this, more than 180,000 pounds of plastic could be diverted from the trash.

Extra Reps For Giants Fans

Dynamic Warmup

--

Super Joints Mobility Drills

PVC Shoulder Pass Troughs 30 x's

Inch Worms 5 x's

Reach The Mark 5 x's, 10, 20, 30, 45, 1:00 Second Holds

Medicine Ball Clean Progressions 

Strength and Power

- -

Power Clean 1 x; Followed by the Press 3 x's 

3 Total Times, Break Between Each Set

W.O.D.

--

3 Deadlifts

10 Burpees

5 Rounds

"The Magic Is In The Movement, 

The Art Is In The Programming,

The Science Is In The Explanation,

and The Fun Is In The Community."

~ Coach Greg Glassman

The Go Green Tip of the Day

Eco - Friendly Reusable Water Bottles

If you plan on leaving your house, grab your water bottle.

Try to stay away from buying plastic bottled water and plastic polycarbonate bottles.

You'll be helping the environment and your wallet.

Check out Sigg and Klean Kanteen for some cool eco-friendly choices.

Strength is a Skill.

Dynamic Warmup

--

Pvc Pass Through

Inch Worms 5 x's

Windmill 5 x's each side

Bridges 3 x's

Weighted Squat Holds 5 x's, 5 Second Holds

Strength and Power

--

Push Press 

Max for the Day

W.O.D.

--

Barbell Thrusters 95 x's (males #95, females #65)

Power Clean the Barbell After Every Stoppage

Count the Amount of Times You Stopped

"To Press A Lot You Must Press A Lot."

~ Pavel 

The Go Green Tip of the Day

Reduce, Reuse, Recycle.

Green is Gorgeous.

By recycling 90 percent of the waste that would otherwise go to a landfill, a single elementary school could save $6,000 per year in landfill deposit costs.

Steinberg's Squat

Dynamic Warmup

--

Super Joint's Mobility Drills

Inch Worms

Quad Stretch

Bridges

Squat Therapy

Strength and Power

--

Dumbbell Chest Press

5 x 3

W.O.D.

--

50 Alternating Lunges (each side is 1)

21 Feet Elevated Pushups

9 Situps

50 Alternating Lunges

15 Feet Elevated Pushups

15 Situps

50 Alternating Lunges

9 Feet Elevated Pushups

21 Situps

"Wheresoever you go, go with all your heart."

~ Confucius

The Go Green Tip of the Day

Workout Equipment

How about don't use any! Ok, at least any that needs an external power supply. I do not have the actually kilowatt-hour of energy we would save but I would bet you its a huge number. Crossfit just doing its part.

Car Not Available @ Garage Gym.

Dynamic Warmup

--

Super Joints Mobility Drills

2:00 Minutes of Rowing

Bridge 3 x's

Walking Quad/Hamstring Stretches 5 x's each

Reach the Mark 5x's 10secs,20,30,45,1:00 

Pvc Deadlift Coaching

Strength

--

Deadlift 5 x 1

WOD

--

10 Burpees

25 Push Presses (male #95, female #65)

35 Situps

5 Rounds

"To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not all wrong. The sense of superiority in bodily strength is borne out the long history of mankind paying homage in folklore, song and poetry to strong men."

~ Fred Hatfield, Author of Powerlifting: A Scientific Approach

Get Some.

The Go Green Tip of the Day

Use leftover paper or plastic bags as liners for your trash cans. 

You'll save money and time shopping in the trash bag isle. 

One ton of plastic bags is energy equivalent of eleven barrels of oil saved.

The Magic Pill is Hard Work. 

Dynamic Warmup

--

Super Joints - Mobility Drills

Inch Worms with Pushup 5 x's

Reach the Mark 10 x's

Bridge 3 x's

Sansom Stretch 3 x's

Cossack 5 x's

Strength and Power

--

Press 3 x 5

W.O.D.

--

25 Ring Dips

25 Front Squats (#95 male, #65 female)

3 Rounds

"Leaders establish the vision for the future and set the strategy for getting there; they cause change. They motivate and inspire others to go in the right direction and they, along with everyone else, sacrifice to get there."

~ John Kotter

Be a Leader Not a Follower.

The Go Green Tip of the Day

Fruit

Try to limit purchases of canned fruit, and substitute fresh fruit. I can't remember the last time I ate canned fruit. The process involved with canning the fruit is at least ten times more energy intensive than picking up fresh fruit. Not to mention the additives!!!