PR's on the deadlift

In class this week Chantel and Tina both hit personal records for the deadlift.  We did 5 sets of 5 reps and on their last set Chantel pulled 165lb once and Tina pulled 165lb 3 times.  

We'd also like to congratulate Chantel on her amazing progress since starting with us.  She has lost 20 pounds in 2 1/2 months and her strength and skill gains are amazing.  Keep up the good work!

Everyday Athlete needs a new name!

Due to copyright issues it looks like we need to change the name of the gym.  We will debut the new name in the next few weeks.  We have narrowed the field and are taking exit polls every day from clients to make sure we choose the name that best fits what we do and who we are.  Everything will remain the same, only our name will change.  Thanks for the support everyone!

Holiday Schedule

Just a reminder to everyone that the gym will be closed from Monday the 24th until Friday January 4th.  Group classes will resume on Saturday January 5th at 10am.

Effective January 5th the new group class schedule will be:

Tuesday, Wednesday, Thursday 6:30 pm

Saturday 10 am

In order to offer more variety in our group class offerings we will be adding morning classes Tuesday and Thursday at 9:30 am starting Tuesday January 15th!

We'll be thinking of you all while we are in sunny California.  Stay warm and keep active.  See you in the new year!

Dumbell thrusters

Class tonight worked on dumbell thrusters for strength.  We did 5 sets of 5 trying to reach our max by the 5th set.  Chantel and Tina both got 3 reps at 35 lbs in their last set.  Great job!  

For workout we did:

5 rounds

100 jump ropes

10 one arm swings (each arm)

15 push-ups

25 squats

Great job everyone!

Saturday Class

We warmed up with some kettlebell drills.  

Halos, renegade lunges, swings and we introduced the Turkish get-up.

Chantel swinging and Julie deadlifting.  

Today was Julie's first class and she did a great job!

Matt and Susan doing wall ball.  Susan's push ups looked as 

good on her third round as on her first.

For class today we did a version of Crossfit's Fight gone bad.  5 exercises done for 1 minute each and then rest for 2 minutes.  

3 rounds

wall ball

swings

dumbell deadlifts

rowing

push ups

Thanks to everyone for coming out today! 

1st pull up

Congratulation to Chantel who got her first pull-up in class Wednesday night! She has been working on her kip and it's really paying off. She'll be cranking out multiples in no time!

Rowing Helen

Ben was introduced to the turkish get up today. It is a very deceptive exercise. It seems simple the first 2 or 3 reps but by the time you finish 4 or 5 you are hoping for a break. For his workout Ben did a rowing Helen. It's one of the Crossfit benchmark workouts. It seems short and sweet but it is incredibly demanding, particularly on your grip.

3 rounds

row 500
21 kettlebell swings
12 pull-ups

How many rounds in 20 minutes?

Today's workout was a little different for group class.

Bear crawl
20 one arm swings (10 each arm) 20 lb or 26 lb
row 250
10 med ball thrusters 16 lb or 20 lb

See how many rounds you can complete in 20 minutes

I wasn't an easy workout and Liz and Dana did a great job with this one.

Rowing mania

Unfortunately my camera was out of power last night so I didn't get a chance to take a picture of class. Troy and Chantel did awesome on a 500m row. Troy finished his row in 1:41 and Chantel finished her 500 in 1:45! That's a new gym record for females! Congrats to both of you!

Workout was:

21-15-9
kettlebell swings
push-ups
ball slams

or

4 rounds
5 push-ups
10 kettlebell swings
15 ball slams

Thanks to everyone that came out last night! You all did a great job!

Back from the Kettlebell Cert

Tina and Eva T.
Jeff demonstrating the Turkish Get-Up.

Just got back from the Crossfit Kettlebell certification this weekend. Jeff Martone from Tacticle Athlete led the course and he had some great tips and tricks that I can't wait to share with everyone. You haven't seen juggling until you've seen Jeff juggle kettlebells! I also want to thank Eva T. from Crossfit HQ for being so helpful and making me feel so welcome all weekend. I had a great time!