Hello!
Thanks for coming out on Saturday, great food and better company. Congratulations to Tara and April on winning a free months membership, and to Scrivs, Scotty, and Lisa’s Husband Dan/Dave(?sorry Lisa I forgot!) for winning $100 gift cards for the Keg. Enjoy! I know you probably had 10 different places you could have been on a Saturday afternoon, so believe me when I say I appreciate the time you took to not only spend a few hours with us, but also the time it took for you to prepare so many delicious dishes! Another year down, lets see where 2017 takes us!
It was pointed out to me as we were cleaning up that we forgot to take a group picture! I blame Gail for nothing being there…
The Open season is upon us! The Crossfit & Sublime Open kick off on Saturday, Feb.25th. This Sublime Saturday Series event is 5 weeks long, we will complete a different workout every Saturday, scores will be tallied and at the end of the madness we will see if Melissa & Evo can repeat as champs! Not sure what this is all about, ask your coach!
So the ground hog saw his shadow which means 6 more weeks of 20rep back squats. Nah, this is week 3 of our accumulation phase, expect a little more volume this week and a doozy of a workout on Tuesday!
Monday:
Foundation – Shoulder Prep + Incline Bench & Ring Row + Push Ups & Band Pull Aparts
Building – Snatch + Incline Bench & Ring Row + Push Ups & Band Pull Aparts
Tuesday:
Foundation – Deadlifts + Whiteboard Workout! (Burpees/WB/KBS) + Stretching
Building – Clean Complex + Deadlifts + Whiteboard Workout! (Burpees/P-Cl/WB)
Wednesday:
Foundation – Sprints On The Bike & Sled + Hold Onto Your Butts On The Rower
Building – Rest
Thursday:
Foundation – Rest
Building – Snatch Complex + Bench & Row + Pull Ups & Bike + T-Push Ups/Ring Row/Skipping
Friday:
Foundation – BSQ + Bench & Row + T-Push Ups/Ring Row/Skipping + GHR
Building – P-Cl + BSQ + GHR
Saturday:
Team Workout! Join Kyle and he will put you into teams of three while you bust out a lot of Push Ups/Deadlifts/WB/Bike/Burpees!