Workout of the Day (WOD)

Tuesday 1/23/18

Andrew working out with his daughter sleeping quietly close by

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Strength:
Core Challenge, not for time and not in any particular order.  Just get the work done.
40 Hollow Body Rocks
40 Toes to Bar
40 V-Ups
40 Supermans
1 Minute Plank hold from elbows
1 Minute Plank Hold push-up position
1 Minute Plank Hold on your right side
1 Minute Plank Hold on your left side
5 Rope Climbs

WOD:
Death by Clean & Jerk (Mx 95/65, Rx 135/95, Rx+ 155/105)

With a continuously running clock perform 1 Clean and Jerk the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed. 

Monday 1/22/18

Here is the link again for the memorial fundraiser for Police Officer Daniel McCartney, that was a CrossFit Coach with CrossFit Yelm and was killed in the line of duty.  Thank you to everyone that came out to do the workout on Saturday.  Fundraiser Link
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Fun group shot of everyone that went skiing/snowboarding.  Thank you Geoff for organizing this for the gym.

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Strength:
Ring Dips
5 Sets of 6-8 Reps (use the smallest band or add weight so the final reps of each set are challenging)

WOD:
In teams of 2 complete
"Team Running Cindy"
25 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
* One partner must run 400m while one works on max rounds of "Cindy"
** Switch when your partner returns from the run, your partner will pick up where their teammate left off in "Cindy" and complete max rounds while the run
***One is always running while one is always working

This video has nothing to do with nothing other than these shoes are sick, I tried getting a pair retail but fell short.  Booooooo.  Imagine how sweet I would have looked at our Denim & Diamonds party with them

Friday 1/19/18

Hey CFIB Skiers and Snowboarders! 

Come hang out with your gym friends and meet new friends on January 20th at Crystal Mountain! Meet at CFIB the morning of to get a carpool ride. We will meet for lunch at one of the lodges and stay when the lifts close for live music by Acorn Project at the main lodge. 

With a group of at least 5, we can get full day lift tickets that include the Gondola for $69 a person. 

Contact Geoff Thilo if you are interested. Please include: Ability Level (Type I, II, III), If you need a ride, If you're willing to drive, the number of seats you have available, Will you need rental equipment,  Contact information (phone or email).

Hope to see you there!

-Geoff T
p.s. You can find more information through this FaceBook event invite too:  FaceBook Invite Link

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Did you know the 2018 CrossFit Open is just over one month away? More information at games.crossfit.com

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Strength:
Strict Chin-Ups
5 Sets of 5 Reps (Add weight if necessary)
Then
2 Sets of 10 Reps Ring Rows (go half speed in both directions for each rep)

WOD:
“Partner Kalsu”
100 Thrusters (Mx 95/65, Rx 115/75, FB 135/95)
*It’s an EMOM where at the top of every minute including 0:00 partners at the same time do 5 burpees.
**Break up thrusters however you want as a team

Quick question, why does this video have millions of views in just a couple of days?