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THROWDOWN MOVEMENTS AND INFO 2015 CrossFit Sunset Throwdown Any questions please email Coach MAC — Jason@crossfitsunset.com PURPOSE For some of us to push ourselves in new and different ways and to discover an intensity we did now know. For others, to test ourselves against other athletes in the gym to see how we measure up in a competition setting. For all…HAVE FUN! INFORMATION 6 Workouts You will start either on SIDE A or SIDE B. On each side you will have 3 workouts to complete. Each workout has a 4 min cap with 2 min rest between workouts. You will have more rest time between SIDE A and SIDE B. Movement List *this is not all movements…but ones you may need to decide between RX and FUN **this is subject to change NOTE TO POTENTIAL RX ATHLETES: Push yourselves. There may be a movement or 2 that is on the list that may not be your best. That’s okay. As long as you can do the majority of the movements then challenge yourself. Any questions talk to MAC. RX GHD Situps KBS 28kg/20 Wallballs 20/14 (M/F to 10 ft target) HSPU (RX style—plates and a abmat) Clean 61kg/43 Goblet Squat 28kg/20kg STO(shoulder to Overhead) 61kg/43 Double Unders Ring Muscleups OR 4 CTB pullups per MU (to be clear what this means-we expect RX athletes to have MU…but if you do not or are not proficient you have the option to essentially do 4 CTB pullups instead of 1 ring muscleup. Is this a fair tradeoff…nope but the alternative is just to stare at the rings…work on muscleup 😉 FUN Slam Balls (you may not know what this is…but you can all do it) Wallballs 16/12 (M to 10 ft target…F to 9 ft target) Jump Rope Singles Clean 43kg/30 KBS 20kg/12 STO(shoulder to overhead)-43kg./30 Goblet Squats 20/12
ANNOUNCEMENT!!! It is with a heavy heart that I announce that October 24th will be my last day as Owner/Head Coach at CrossFit Sunset. I have spent a long time coming to this decision, but feel its time for me to move on to the next chapter of my life. As far as whats next…Well if it were 5/6 months ago, I’d be saying I was moving back east to start a new life. However, as many of you know circumstances have changed and that will not be happening. Therefore, for now I will remain in LA where I will be able to take on personal clients again–Very Excited!. I am also putting the finishing touches on my counsutling program/seminar for coaches and personal trainers. A program that will help them become better trainers, understand their clients needs(its just not about losing weight) and how to grow and invest in their business. Its an exciting venture and I’m looking forward to its launch! These past couple months have been a roller coaster. I have learned a lot about myself and what I want from my life. I am nervous, but excited about whats next. CrossFit Sunset will be joining the Depot CrossFit family come the 24th. I am glad that my “baby” that I put my blood, sweat and tears into will be in the hands of Liz Montano. Thank you to EVERYONE that has made Sunset what it is today. It has been one hell of a journey… Any questions please contact me directly….. Alright.. Here we go!!!!!
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Three different workouts on tap tomorrow! Which means you can do a super-long extended session to use up all those classes you have left before December (; http://foundationcrossfit.com/2015/11/saturday-1128/
You all ROCKED the 12 Days of Thankfulness today!! Wow! Way to show up and get it done right! Tomorrow we will be here bright and early at 8:30am for another fantastic WOD, so let's see you there! Also, don't forget that our boot camp starts Monday!! Don't wait until after the holidays to reboot....change starts NOW!
The 10am CrossFit Amethyst crew right back at it after a day off for Thanksgiving. #CrossFitAmethyst #bestcommunity #wod #blackfriday #teamwod #partnerwod #backsquat #StantonStrengthMethod #onlygettingstarted #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovefitness #lovelife
Black Friday Gobble Fest! http://crossfitpuyallup.net/black-friday-gobble-fest/
Lift. Flex. Improve. Learn. Have fun. Get amazing photos. Don't miss your chance to sign up for this awesome day of fun at Mahoney Crossfit on Saturday, December 5th!! For the brand new beginner, to the experienced athlete, come learn how strongman is helping people learn better weightlifting technique, and helping them develop more strength. For men and women. We'll be practicing: atlas stones, axle barbell, the log, circus dumbell, keg press/farmers carry. We've hired a professional photographer who will be there taking photos while you train. The photos will be free online after the event. Trust us. To see photos where you are doing this kind of training is just awesome.
Hey Gorillas! Happy Thanksgiving! It was great to see everyone workout together and hear what we are most thankful for! On top of everyone's list of things to be thankful for (besides the bacon, pie and wine comments) FAMILY was the most notable! There are many types of families: immediate, extended, work...etc. Today though, I want to personally Thank my CrossFit Family! As we approach the end of the month and the season of Giving, I want to thank everyone who makes CrossFit Amped a home to me and many others. We are blessed to have each other and I look forward to seeing each and everyone of you on a daily basis! You are the lifeblood that keeps CrossFit Amped pumping! Thank you to our owner Robert Sax for all your hard work and keeping this family intact!
The Iron Bar Gym wishes you a Happy Thanksgiving! Here are our Holiday hours for the weekend: Thursday 11/26: One class only at 9:30am Friday 11/27: 9:15am class, 3:30-7pm Open Workout Saturday 11/28: One class only at 10am (Lakewood Memorial Workout) Sunday 11/29: Closed
This year (and every year), I'm thankful for being a part of the coolest damn group of people in the world. Thanks for all you do to make CrossFit Sandpoint what it is. (Even if you just "like" a post on here from time to time). I'll see you tomorrow at 10am to help you atone for your decisions today. Have a great Thanksgiving!
11/27/15 8:30 Class Only Hero WOD #15 Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift. [ 34 more words. ] http://crossfitevviva.com/2015/11/26/112715/
Happy Thanksgiving! We are so thankful for our MCF fitness family! Eat, drink, be happy and maybe try to back squat family member or KB swing a kid today...kidding! Turkey burner at 9:30am tomorrow...now go eat that Turkey! 3, 2, 1...Eat!