The Holiday Schedule has changed a little bit, the gym will be open for class on Saturday the 24th at 8 and 9am.
On Christmas day, Sunday the Gym will be closed.

Skill:
Swings
10 x 10 with 30 seconds rest between

Workout:

Amrap in 25 Minutes
50 Double Unders
40 Wall Ball @20/14
30 GHD Sit ups
20 Hang Clean @115/75
10 Pull up

Holiday Hours:
Saturday December 24th,  Christmas Eve:  Classes will be at 8 and 9am
Sunday December 25th, Christmas Day:  Classes will be at 8 and 9am

As it is the same every year Everyone seems to have an issue with holding themselves back from the Grips of the SUGAR DEVIL.
This is understandable Especially around this time when there is cookies and cake and every other piece of crap staring you in the face all day long at work.
So, Something to help you get through this month is to accept that you’re going to have some bad days.  Instead of getting discouraged over eating terrible maybe just say,  “alright I’ll give myself a couple of days throughout the week that I will allow shitty eating to occur”.  I won’t get upset at them or let them bring me down and fuck up my mood.  I will just accept them and move on to the next day. What that will do is give you the power to allow yourself to move on and reach YOUR goals.
Because at the end of the day it’s YOUR power, not anyone or anything else’s.  Once you relinquish control of your mental power
You have given up what makes YOU, YOU!   YOUR Power!
You need to keep this in check.   I know sometimes it’s not the easiest thing in the world to do but without it you will never be able to accomplish any of your goals.
So take what God Gave you, YOUR Power and use it to make whatever it is happen that you want to happen.  Stop with the excuses Because once you settle for them and accept Excuses you are no longer using your power.  You have then accepted that someone or something else that is going to take control over you.

Don’t let anything or anyone take control over you.

Skill:
30/30
Hollow Rock
V Up
Crunch
3 Minute plank

Skill:
Back Squat
80% x 5
87.5% x 4
95%  x 3

Workout:
4 Minutes of Rowing For Calories
2 Minutes of Push ups For Reps
2 Minutes of Sit ups For Reps
2 Minutes of Air Squats for Reps

This is the second week of the Kids Class.  The first week was great, the kids loved it.  We all had a great time while working out at the same time.
The class teaches the kids team work, patience, discipline and how to get fit while having fun!
Come bring the kids down and try it out.  I guarantee they will love it.

Skill:
Swings
60 Reps

Skill:

Deadlift
Week 3 Program

80%  x 5
87.5  x 4
95     x 3

Workout:

21-15-9
Push Press @115/75
Box Jump @30/24
Cal Bike
Burpee

Today, Friday the 16th we have another Crossfit kids class.  The class starts around 3:45pm, showing up a little late is ok we normally start around 3:50.
I originally said the class would be for 10 year olds and above, but from what we have done so far 7, 8 and 9 year old kids will be fine in the class.
We design the class to be a fun fitness class.  Not like our regular classes at all we play games like dodge ball, and tug of war amongst other fitness games to keep the kids motivated and having fun while getting fit at the same time.
So far the kids love it, I think I love it the most but the kids are a close second.
It’s an awesome way to get your kids into shape while having a great time.  Bring the kids down and give it a try, like I said the rest of December is a trial for free so you might as well give it a shot.
We even get to beat the snott out of the Dummy sitting at the bar!!!

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Minute Plank

Skill:
Bench Press
80%    x 2
86%    x 2
92.5% x 2
97.5% x 2

Workout:
Row 1k
100 Wall Ball @20/14
Row 1k

Skill:

Straight leg Deadlift
5 x 10 @65/35

Skill:

Front Squat
80%    x 2
86%    x 2
92.5% x 2
97.5% x 2

Workout:

30 Snatch @135/95
150 Double Unders
30 Clean and Jerk @135/95

In case you guys forgot, The Second Kids class will be today at 3:45pm.
The first class was great we could use more kids to play some fitness games.
The rest of December is free.  We won’t be charging for the kids till January so come and at least get the kids involved in fitness.

Skill:
30/30
Hollow Rocks
V UP
Crunches
3 minute plank

Workout:

RYAN Firefighter Ryan Hummert Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.

He is survived by his parents, Andrew and Jackie.

First posted Oct. 8, 2008

7 muscle-ups

21 burpees
Each burpee terminates with a jump one foot above max standing reach.

5 rounds for time

Learn how to properly spot a back squat.

Skill:
Swings
5 x 10 @55/35 with 30 seconds rest

Skill:
Deadlift
3rd Week program

Workout:
10 Minute Amrap
Sprint 500 Meter Row
15 Power Clean @185/120

Today we’ll be starting Crossfit Kids program.  The class will start at 3:45pm and go till 4:30pm.
The class will run on Monday, Wednesday and Friday.
Bring your kids down to try it out, it’ll be a lot of fun.

This week is week 3 in the program, somehow there are still some of you guys that don’t have a 1 rep max.
That boggles my mind but it’s ok.

Skill:

30/30
Hollow rock
V Up
Crunches
3 Minute Plank

Skill:

Back Squat
80% x 2
86% x 2
92% x 2
97.5x 2

Note:  If you don’t make the 2 reps on the last set that’s ok don’t just try again this week.

Workout:

17 Min Amrap
30 Double Unders
7    Hang Snatch @135/95
20 Wall Balls       @20/14

*****First of all, Because the party is at 7pm tonight at Cafe Testarossa the last night class start at 5:30pm and the gym will close at 6:30pm.
I hope to see all of you guys there, we got Food and Open Bar!  Booya!!!!!

*****Second, This is the last week of the 3:30pm class.  Starting Monday the 12th of December we will be starting a kids class
@ 3:45pm till 4:30pm.  Monday, Wednesday and Friday.
The kids class will be free for the rest of December.  Every child over the age of 10 is welcome.

*****The rest of the schedule for everyday will be the same, The first adult class of the day everyday will start at 4:30pm and
the classes that follow will be the same as normal.

*****Here’s another thing that bothers me a bit.  All you members in the gym that are of the female gender here’s a little tip from yours truly.
You are women, not little parakeets.  If you try hard you can move large amounts of weight.  If you give it your all you can Clean and Snatch the Fuck out of a bar!
If you practice you CAN get a Double Under, If you push hard you can get that bike or rower moving!

My point You may ask?
Just because you are a women does not mean that you can’t workout hard and move weight.
Don’t let yourself be controlled by society saying women aren’t supposed to be lifting heavy weight or moving fast and sweating your rack off during a workout.  This is nonsense and pure BullShit!
You try hard and give it your ALL Every Fucking time you workout and the results will come quickly.
You give in and don’t try hard because you’re not supposed to and you’ll get nothing out of it.

If you’re hurt or injured that’s fine and a legitimate excuse but not giving 110%  because you’re a women is Doggie Poop and I will not stand for it!  Now give me your all every class!

Skill:
Bike
In pair’s program the Bike to 10 seconds on and 20 seconds off
Alternate back and forth for a total of 8 Minutes.  This equals 8 starts per person.  You have to go hard for 10 seconds and you have 20 seconds to switch.   Don’t go over 20 seconds of you will fuck up the start time.
Your score is total calories for the 8 minutes between the both of you.  Dn’t let your partner down.
I wanna see every women in there today Kicking Fucking Ass, not sitting around saying ” I can’t move fast cause I’m a Woman!!”
WINNER Gets to battle Mark in a Tequila Shot Battle at the party!!  Good luck with that .

Skill:
Bench Press
Week 2 Program

Workout:
50-40-30-20-10 reps for time of:
GHD sit-ups or Knees to Elbows or Ab Mat Sit ups
Kettlebell swings @70/55
*****This is important so pay attention.  Each and Every rep on a Swing should be 100% power output.  You MUST squeeze your Ass, Quads and Abdominal Muscles as tight as you can for each rep.  You MUST snap your legs straight by Squeezing your Glutes and Quads Hard!
This is a lot of reps, if you don’t do what I’m telling you you are going to end up lifting the Bell up with your back and hurting yourself.  Swings are great for your back but when you perform them like a tool that leads to YOU not being good for your back, so don’t blame the movement.
You shouldn’t be doing swings in a slow motion or half assing motion.  Ballistic and Hard!!!