PLEASE READ

Hey everyone, I had every intention on being in the gym today but I just cant. My calf is hurting pretty good today and I'm going in to see the doc. The wod and warm up are on the board if you come in. Sorry for not being in today but I gotta rest this thing if I'm going to get better. Have a grat weekend everyone!

Friday

     Hey everyone I hope you had a good week. Everyone been working hard and it shows. Your times are getting faster and your weights are getting heavier. I know there are a couple people wanted to send a shout out to Jon for being the first person to finish the #9 (Captain America) spot on the Super Hero Wall! Congrats Jon you earned it! Also Katie lost another 3% body fat this month! Nice work both of you. With hard work, determination and doing the diet you can accomplish anything. Nice work SuperFiters!!



CrossFit 11:00 am 4:30 pm

3x3 deadlift 


followed by:


21-15-9
floor wipers 
thrusters

Wednesday

     Hey SuperFiters were doing a Tabata today. Were a,so going to be doing some skill work before the WOD. I'll be in today so lets get ready to GET BUFF!!




CrossFit 11:00 am 4:30 pm


Tabata 
4 minutes on each movement with a 1 minute break between movements. In the 1 minute your doing 20 seconds of work and 10 seconds of rest. Most reps win!!

1) kettlebell swings
2) box jumps
3) push press
4) air squats

Ultimate body control, speed and power. This video is great!

THANK YOU

     Thank you everyone who came in yesterday. Thank you for doing the wod and also putting everything away. I really appreciate all your hard work. I'll be in tomorrow for the CrossFit classes and by appointment only. Thank ya'll I'll see you all tomorrow!!!!

Monday

     Hey you guys, I got some bad news I pulled or ripped something in my calf on Saturday. I haven't went and gotten it checked out yet because I was going to see how it felt today. I cant walk on it or put any kind of pressure on my left leg. I may or may not not be in today. I'm going to make an appointment to get it checked out today. I'm going to put the entire WOD and warm up on the blog today so for those of you who show up your more than welcome to use the back room. I should be in the rest of the week no problem, I got crutches so I'll be there the rest of the week I just need to go get a check up sometime today. Thank and sorry. If you do this WOD please write your time up on the board.


CrossFit 11:00 am 4:30 pm

Warm up:
3 way hammy 
alternating calve stretch
scorpion 
boot strap squats 
lunge to spiderman


Buy In:
3x12
overhead squats 
push ups 
double unders 
supermans

WOD
3 rounds
50 ab mat sit ups
30 kettlebell swings
50 double unders (3x as many singles 150)

Friday

     Oooh la la la, we have some good work in store for you today. Were going to be doing the bear complex, for those of you who haven't done this yet its basically every lift you can think of for sets and reps. It goes, power clean to front squat to push press to back squat to push press from the back and that's one! We'll be doing sets of three! see you soon. I'll post a video so you know what I'm talking about.

CrossFit 11:00 am 4:30 pm

5x3 bear complex
working for our heaviest set of 3

Wednesday

IMPORTANT WE ARE MEETING AT THE GRANTS PASS HIGH SCHOOL TRACK


     Hey ya'll, were goin to be doing some running today! Were going to practice our pose and be running some sprints. Jolene I'll have some equipment there for you so we can do a WOD while the rest of the class is running. See you soon!!!

WOD

4x400 meter sprints

Monday Monday Monday!!!

     First off Big ups to Jonathan for completing level 10 (Spider-Man) on the Super Hero Wall! If you see him give him a high five. Secondly get ready for the pain baby! Were going to have a good WOD today. So all the people who missed out on Fridays WOD come test out todays


CrossFit 11:00 am 4:30 pm

10 Rounds 
5 burpee box jumps 
7 thrusters


I saw this video and had to hare it. Its not technically fitness related but its great none the less. Heres your challenge for the day, I challenge you to do something ince for someone. It could be someone you know or dont know. Its nice to see theres still good people out there. Lets join them!!


24 hour amrap 
as many random nice things you can do or say. 3..2..1.. GO!

Friday

Sorry for not posting but there is class today and there will be a wod. I will have to put it up later. See you all soon.

Wednesday

     How are your legs feeling? Monday was a crazy WOD. I dont think anyone expected it to be as long or as hard as it was. Congrats for finishing it. Thats a XFit notch on the ol' belt for sure. Were doing a little strength training and a WOD. See you all soon.


CrossFit 11:00 am 4:30 pm 

3x3 hang power clean 


Followed by:


For time
10 handstand push ups 
15 wall balls
20 deadlifts 
400 m sprint 






If it ain't broke....

Monday

     Get ready for the pain SuperFiters! We got a lot of squatting in today's WOD. If anyone sees Jennifer today remember tell her thank you and good luck. Today Jen is leaving for boot camp and wont be back for a while. I just want to take some time and say thanks Jen, Thank you for coming in every day and pushing yourself to your limits. Thank you for trusting that I was going to help you hit your goal and be ready for boot camp. Well I say your ready and in great shape. Ive seen you make a huge transformation in fitness and it was great to be a part of that. Your going to kill it Jen! See you soon!!




CrossFit 11:00 am 4:30 pm

20 front squats     1 kb snatch
19 front squats     2 kb snatch
18 front squats     3 kb snatch 
until you get to....
1 front squats       20 kb snatch

Now these are some serious skills

Friday

     Sorry for the late post ya'll. Today is going to brutal I'm just going to ket you know that right now. Get your game faces on because its time to go to war!!!!



CrossFit 11 am 4:30 pm 

"Fight This"
1 minute at each station with a continually running clock
1 minute break between rounds


hang power snatch 
box jumps 
DB push press 
burpees 
double unders
1 minute break


Show up if you dare.....

Wednesday

    Lets check and see how strong you are. Today we are going to max out our clean and jerk. That means we are going to see how much weight we can throw over our head one time. You all have been killing it and now its time to see how far we've come.


CrossFit 11:00 a.m 4:30 p.m.

5x1 Clean and Jerk

Followed by:

21-15-9 
hang squat clean (db)
burpee box jumps

Monday

     Good morning SuperFiters! We have a 20 minute amrap in store fore you today. We will be working some skills before the WOD too. Should be a fun day. See you soon!


20 minute amrap

5 deadlifts 
10 handstand push ups
15 kettlebell swings
20 ab mat sit ups



Here's some highlights from the 2011 Strongman Competition. Check it out!!

Friday

     Hey SuperFiters its Friday so lets kill the WOD before the weekend. We have a little bit of skill work and then a nice little 3 rounder. See you all soon!!


Buy in:
3x45 seconds handstand holds
3x15 hollow body rocks
3x12 overhead squats

W.O.D.
3 rounds for time
35 wall balls
25 kettlebell high pulls
15 box jumps