Archives for CrossFit Pride

We will be closed this Sunday 9/23 Thank You

MARK YOUR CALENDAR: 2nd annual Chili Cook off Saturday, October 20th 4pm-7pm @ CFP

WORKOUT OF THE DAY

No Mash 

No Yoga

Cycle Box 5pm

For Time:

10 Rope Climbs

15 Wall Walks

20 Deadlift 225/155

30 Calorie Bike

40 DB Snatch 50/35

50 OH Lunges 45/25

*Complete the reps anyhow

GET YOUR STRETCH ON!

Nutrition Challenge Peeps! Have your done your challenge for week 1?

Get your Bike on!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Lifting 5:30pm

3 Rounds For Time of:

Run 400m

5 Power Cleans 185/125

10 Pull Ups

Row 500m 

5 Jerks (same wt)

10 Burpee Over Bar

*30 min time cap

 

 

ARE YOU A ICE-CREAM LOVER?

 

Think you cant have this while counting your macros? WRONG! This ice-cream has protein and packed with great flavor! And the Serving size isn’t Bad either! Can’t have dairy? They also now have Dairy Free Options….WHAT?!? YUP!

 

I have seen these popping up everywhere, Sprouts, Costco, Aldi, Vons, and other grocery stores. GO GET SOME AND TRY IT!

 

Happy Birthday Dominick!

WORKOUT OF THE DAY

Cycle Box 6pm

Build to a New 1 Rep Max Bench Press

 

10 Rounds For Time:

10 Wall Ball 20/14

15 Sit Ups

20 Double Unders

Suggested Mobility: IT Band Stretch, Calf Roll Out, Pec Mash

 

THIS WEEKS CHALLENGE WOD

**YOU MUST COMPLETE THIS IN ORDER TO BE CONSIDERED TO WIN IN THE END!**

 

2.4 On the Bike

If you absolutely cannot get to a bike (we have a few non-members doing the challenge) then run a mile for time. You will all need to submit your times for this Challenge Wod to me, via text by 9/23/18 NO LATER THAN 12MIDNIGHT..

We will re-visit this at the end of the 6weeks. 

 

Also, in the gym we will have a blue basket that contains an index card with your name on it. There will be weekly challenges that you will need to complete in order to get a point for your team. These “challenges” need to be done in the gym and signed off by a coach. Find your card (if I am not there) and get the coach to initial or sign by that week that you completed. You all have been put into two groups. For Fun. Winners get a cool T-Shirt and Bragging rights! So work hard, motivate each other and GET THOSE POINTS!!!

 

Every Day I’m Brusslin

Jen S, Annette, Cory, Holly, Justin, Jen R, Gary, and Tom

 

Lettuce Turn Up the BEET

Nikki, Kelly, Rhona, Taryn, Melanie, Chuck, Mikaela, and Sebastian

One last thing…..

Setting Your Nutrition Goal

 

A few of you had the question of where to put your Macro numbers now that you have them! If you haven’t figured it out already….Here is how..

Open the My Macros+ App

Tap the three dots in the upper right corner

Select App Settings

Click on Set Nutritional Goal

Click on Add New Macro Goal

Give your Goal a name and enter your numbers provided!

 

Its that simple! The App will then keep those numbers in your main screen and as you add your food in, you will see your numbers decrease. So we want to see you within +/-5. So if 135 is your Protein goal then getting to 130 would be sufficient!

Happy Counting!

Lot’s of Back Squat PR’s yesterday WHOOT WHOOT!

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 6pm

For Time:

200m Waiter Walk 53/35 switching as needed

Then, 

150 KB Swings 53/35

Every time you break complete 5 Burpee Box Jumps 24/20

Post WOD: Accumulate 4min Plank Hold

Suggested Mobility: Foam Roll Lats, Doorway Stretch, Downward Dog

 

AND so it begins.. Check the Nutrition tab on our site under Members tab for helpful info throughout the challenge. 

WORKOUT OF THE DAY

Cycle Box 6pm

Build to your New 1 Rep Max Back Squat

 

For Time: 

15 Squat Cleans 95/65

Run 200m

10 Squat Cleans 155/105

Run 200m

5 Squat Cleans 185/125

Run 200m

Suggested Mobility: Barbell Quad Roll Out, Couch Stretch, Pigeon Stretch 1 min @ each/each side

Our Coach Evelyn lifting at this weekends, USA Weightlifting American Open in Las Vegas

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9:30am

“Falkel”

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump 30/24
1 Rope climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Chili Cook-off is coming October. Who will take home the Golden Spoon for 2018?

Last years fun!

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

CrossFit 9:30am

Yoga 9:30am

For Time:

50 Wall Ball 20/14

Run 800m

40 Pull Ups

Run 800m

30 Box Jump Overs 24/20

HAPPY BIRTHDAY GREG! ENJOY YOUR DAY!

WORKOUT OF THE DAY

Mash 5pm

Yoga 6pm

AMRAP in 5 minutes:

12 Front Rack Lunges 95/65

10 Burpee Over Bar

8 Toes To Bar

Rest 2 minutes

AMRAP in 4 minutes:

10 Back Rack Lunges 125/85

8 Burpee Over Bar

6 Toes To Bar

Rest 2 minutes

AMRAP in 3 minutes:

8 OH Lunges 135/95

6 Burpee Over Bar

4 Toes to Bar

Friday GET YOUR STRETCH ON!

 

 

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