This week schedule-
Gym is open every day, let your friends know when you can come.
I'm not sure when I'll be there.
I have put a few wo on the board. Would love updates on how the workouts went.
If you are doing the fight gone bad wo, push the fgb button on the remote. If you want to just start the timer, push the + button.

Have fun and work hard!

17.1 - first crossfit open workout
For time:
10 dumbell snatches
15 burpee box jump overs
20 snatches
15 burpee
30 snatches
15 burpee
40 snatches
15 burpee
50 snatches
15 burpees

Of course we have to make it a little harder and add 100 cal on the cardio machines. Partition thought wo

Good sumo vid
https://video.search.yahoo.com/video/play;_ylt=A2KLqIHREK1YsTwA29Jx.9w4;_ylu=X3oDMTEzNW1zaWhjBHNlYwNzcgRzbGsDdmlkBHZ0aWQDVUkyRkJUMwRncG9zAzIw?p=sumo+crossfit&vid=d50421c9f7c51b6ded2572a079782ddd&turl=https%3A%2F%2Ftse4.mm.bing.net%2Fth%3Fid%3DOVP.V394ceb1b5472fc438e7dc0bd8c0d3768%26pid%3D15.1%26h%3D168%26w%3D300%26c%3D7%26rs%3D1&rurl=https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3Dyjh2-gR6ijw&tit=Kettlebell+Sumo+Deadlift+High-Pull+-+Fit+Coach+Daily&c=19&h=168&w=300&l=112&sigr=11bhgkhqc&sigt=11krh7ron&sigi=1320pchtb&age=1400098555&fr2=p%3As%2Cv%3Av&fr=iphone&vm=r&tt=b

Hi girls! I hope you are having a great weekend. We mountain biked yesterday and are heading back out for another ride today, this is a first in February that's for sure!

It was another great week- saw a lot of girls getting PR's, Jenn and Beth have decided to try and drop
A band on their pull ups, LA is going to start wearing the 20lb vest while she does pull ups ;)
Kendra is doing no band pull ups! Alise accomplished a few goals she had and Victoria and Nancy are kicking butt on the Feb challenge.

Gym is open all days. Please post the days you can come.
Right now I'm a little up in the air this week, as soon as I know I will post.

I would like us to get in a little bit of stretching prior to throwing ourselves into an intense workout.
I will try and be in the gym at 8:20.

See you soon!

Chipper- I liked this one!
pick 3 moves from the list and add weight (moves that normally don't have weight- ex: lunge, sit ups, bke ext, bj, etc)
50 walk lunge steps
25 pull ups
50 BJ
150 jump rope
50 bk ext
50 tri cept w/dumbbell
50 KTE
50 WB
100 sit ups
5 rope climbs or 50 bi cept curls

What a great week girls! Super excited about our new cardio additions.
Thank you all for contributing!!

Next weeks schedule-
Gym will be open every day. Please post what days you can come.
I need a few days off!! See you Tues, Thurs, Friday.
We will be gone over the weekend but please still come.

6 rounds
2x bike
2x row
2x ski

total reps each round=40
for each cardio machine try to get as many cal as you can in a minute, the rest of the reps will be presses or bk squats.
Example= if you do 17 cal on the rower in a min then you do 23 reps of bk squats. So you will do each cardio move 2x and 3sets of presses and 3 sets of bk squats

Ski Erg technique video
http://www.concept2.com/skierg/training/technique-video

25 min AMRAP
30 BJ
15 press
30 ghd w/lb to parallel
30 calorie cardio

4 rounds
400m cardio
20 ghd sit ups w weight
20 wb sit ups
20 wb

2- 4 min wall sits

100 calories on each
row
bike
ski

Happy Birthday Jenn!!
46 years old and never looked better!

row

bk squats or thrusters

weighted sit ups

weighted GHD sit ups to parallel

weighted GHD bk ext

push ups or pull ups

triceps kick backs

weighted lunges

squat kicks

bike

you can choose 2 moves to split up do 23 reps and come back and do 23 more if you want.

I hope everyone is having a great weekend so far.
Schedule-
Gym will be open every day. Please post days you can come.
I will workout (we are still gone Monday) Tuesday, Wednesday, Friday (probably some cardio Thursday)
Weekend

We will celebrate Jenn's bday Wednesday with a kick butt workout.

Congratulations Kendra!! So proud of you!!

Each person carry 365 lbs 100m
3065 meters (row, bike, run)
365 core moves (must complete 50 wall balls, rest is up to you)

14 reps of 1 or 2 moves you struggle with