Thursday August 1st
5×5 behind the neck push press
10 jerks 135/95
20 toes to bar
Wednesday July 31st
Skill- MUSCLE UPS! Come in and work with the Boss and Leisa on some muscle ups! Or Coach Kyle at night.
Even Minutes- Pushups
Odd Minutes- 5 Deadlifts at 275/185
Your score is your pushups. Pushups are regular, not crossfit standard. NO HAND RELEASE ALLOWED. Sorry wormers.
Tuesday July 30th
Back Squats- 10 @ 60%, 8@ 65%, 8@ 70%, 8@ 75%, 6 80%
10 Power Snatch 95/65
5 Ring Dips
200 M Run
Monday July 29th
12 Minutes to establish todays max clean and jerk
then every minute on the minute for 6 minutes complete 1 clean and jerk at 90%. Focus on form.
800 M Run
12 Front squats 185/135
10 Chest to bar pullups
This Saturday and Sunday (July 26th and 27th) Crossfit GSL will be closed. There will be no yoga and no wods on Saturday due to the GLMR ride that Coach Z is putting on and GSL is participating in. If you are looking for something to do you have the following options:
A) run a 5k
B) 12 min AMRAP of:
C) 100 burpees for time
They all sound delightful:)
If a bunch of you do the burpees for time and submit your time to me (with honor), we will give the winner a Shaker bottle.
Those of you that have bikes and want to participate in the GLMR, please reach out to Chelsea or Zach.
Who is ready for an amazing closing to the summer? (no one wants summer to end so that’s not what I am saying Leisa)
We are going to have a Crossfit GSL camping trip! Friday August 23rd to Sunday August 25th. You can come up for both nights, one night, a day picnic and hike, or if you aren’t very fun, not at all:)
We will be camping in the Uintahs. I am not 100% on the spot yet, as I need to know who all will be going and how many trailers and such.
More info to come, I just wanted to put it out there and see who is interested. Also, I don’t mean to sound mean, but everyone will need to bring there own food and drinks. We are an awesome gym guys, but not loaded:)
On September 14th, Crossfit GSL is sponsoring an event for the Fisher House. It is a golf tournament. It is teams of four and it is a scramble, so if you suck, oh well!
This is being held at the Stonebridge Golf Course in West Valley. This is a GREAT event for a great cause. And our very own 6AM’er Billy is helping put it on. The cost is 79 per person, but as long as we get 12 it is only 69. If we can get 20+ the price will possibly go down another 10.
I need your name and phone number on the list on my desk if you are planning to sign up. That way Billy can get us all signed up under GSL for the discounted price. Please talk to me with any questions! So far I have these people who are signing up. If your name isn’t on the list, please let me know! I need your phone number as well.
Friday July 26th
A) 3×1 3 position snatch (high hang, hang, full snatch)
B) 5×1 snatch from the worst place (you will for on the position that is the hardest for you)
25 M Sled Push (185/135)
10 Back Extensions
25 M Sled Push
10 GHD Situps
Thursday July 25th
3×8 narrow grip bench press
3×3 pause back squats
100 double unders
50 wall ball shots
3 muscle ups
CrossFit-JournalPOST Growing Up CrossFit – Gauntlet events showcase how CrossFit Kids encourages lifelong fitness through fun rather than cutthroat competition. Shea-Lynn Gioia is 12. She traveled eight hours to compete in her first CrossFit event. Shea, her parents, and her coach made the trip to CrossFit Firepower, a hub for CrossFit Kids seminars in Milton, Ont. Shea is joining 30 other kids aged 12-18 for one of the first CrossFit Kids Gauntlet competitions held o… http://ow.ly/2yCn1h