IMPORTANT – To all newsletter subscribers, we sent an email out yesterday regarding the nutrition challenge.  If you did not receive it, there is a chance it ended up in your junk mail.  Please email me for a copy if you cannot find it.  Thank you.

MAX EFFORTS – Starting next Monday, March 29 we will be retesting our max efforts attempted at the end of February.  It has only been four weeks, but there have been numerous PR’s this month and I have a feeling that is going to continue next week. The preliminary schedule for Max Effort tests looks like this:

  • Mon  3RM Deadlift
  • Tue – Max Pull ups
  • Wed – 3RM Press
  • Thur – 3RM Back Squat
  • Fri – Max 500m row

If you cannot make it one of the days, that is okay.  Each day is going to be geared towards testing so members can test different max efforts throughout the week, even if it does not correlate to that days test.  Basically the above schedule is a template, but we can move it around for each member.  We are going to create a list of benchmarks that each member will track throughout their time at CrossFit.  Some of the benchmarks will be lifts, some will be named WOD’s, and some will be single modality like Max Consecutive Double Unders, 5k run, or different distance rows.  Here is a preliminary list of different benchmarks I think that, if improved upon, are great indicators of increased fitness.  Here goes:

  1. 5k run
  2. 1RM Clean & Jerk
  3. Half Cindy – 10 min AMRAP of 5 Pull ups / 10 Push ups / 15 Air Squats
  4. Max Double Unders Consecutive
  5. Max Broad Jump / Max Box Jump
  6. Max Push ups
  7. 3RM Pull up w/ weight
  8. 1RM Snatch
  9. Max Time L-Sit/L-Hold
  10. 100 Burpees for time

If anyone has any other suggestions please feel free to post them to the comments section. We will put all of these max efforts up on the white board with everyone’s name in rows and create a grid.  Therefore, each member can actively track their max efforts.

Today’s Links –

Schedule Changes – Starting next week

  • FREE Intro Class on Tuesday nights @ 7:30pm.  You must sign up by emailing

We have three classes today.

  1. 9:30am – Fundamentals
  2. 10:30am – CrossFit WOD
  3. 11:30am – FREE Intro Class
Happy Bridal Shower Giuls!
Happy Bridal Shower Giuls!
Terry knocks out the burpees no problem.
Terry knocks out the burpees no problem.
What?  This week's workouts were hard?
What? This week's workouts were hard?

9:30am – Fundamentals –

  • Foam Roll / Mobility Warm up
  • Squat / Press Refresher
  • Deadlift / SDHP Instruction
  • WOD – 7 Rounds for time
    • 10 Kettlebell Deadlifts
    • 10 Kettlebell Squats
    • 10 Sit ups
  • Stretch

10:30am – CrossFit WOD

  • Foam Roll – Mobility Warm up
  • Teams of 3 – Each team must complete the following.  Only one person can work at each station at a time
    • Row 3000 meters
    • Run 9x around building (300 meters per lap)
    • Overhead Walking Lunge – 3 x100 yards (Guys 45lb bumper / Ladies 25lb bumper)
    • 150 Burpees
    • 300 Double Unders
  • Finisher – 300m sprint
  • Stretch

11:30am – Free Intro Class

  • Intro to Foam Rolling and Mobility Warm up
  • Air Squat Instruction
  • Workout – 5 Rounds for time
    • 10 Wall Balls
    • 10 Box Jumps
    • 10 Reverse Lunges
    • 5 Burpees
  • Stretch
%d bloggers like this: