Cornucopia Cup is tomorrow!! So no classes obviously but come by and cheer on your fellow CrossFitters! We can also use some more judges so if you are available all day, then be at the gym no later than 9am tomorrow to help out. Otherwise all competitors can start checking in at 8:30 and the first WOD will be at 9:30. After the competition we will be having a celebration at the Union Bar in Hillman City at 5 pm, so go home, shower, and come out and drink and be merry.
Here is the day’s schedule:
Check in starts at 8:30
Orientation – 9:10
Standards and Warm up WOD1 – 9:15
Women Beginner WOD 1 – 9:30
Men Beginner WOD1 – 9:45
Women RX WOD 1 – 10:00
Men RX WOD 1 – 10:15
Standards and Warm up WOD2 – 10:30
Women Beginner WOD 2 – 10:45
Men Beginner WOD 2 – 11:05
Women RX WOD 2 – 11:25
Men RX WOD 2 – 11:45
Break or catch up 12 – 12:45
Standards and warmup WOD3 - 1:05
Women Beginner WOD 3 – 1:20
Men Beginner WOD 3 – 1:35
Women RX WOD 3 – 1:50
Men RX WOD 3 – 2:05
Awards – 2:45
Union Bar Celebration – 5
I might play this before the first WOD…
See you all tomorrow!!
Just a quick heads up if you didn’t see the email that got sent out tonight, there will be only one class on Monday September 2nd at 10am! It will be a fun Labor Day WOD, expect it to be long, but fun. Bring friends and family!
Also a reminder that this Friday starts test week and yes, we will be 1RM our back squats, so make sure you are there for that!!!
100 Russian Twists
EMOM 5 Sit Ups
20 Min AMRAP
5 Bent Rows
5 Hang Cleans
5 Push Press
5 Front Squats
5 Squat Thrusts
5 burpee penalty for putting the bar down.
Click here for all the updated info. CFRE members will be getting a discounted price, talk to Darrick about signing up.
- Snatch + Pause Overhead Squat – 70% x 3+1, 75% x 3+1 x 2, 80% x 2+1 x 2
- Power Clean + Power Jerk – 75% x 2(1+1), 80% x 2(1+1) x 4
- Push Press – 80% x 5, 85% x 3 x 2
10 Min AMRAP
15 KB Swings (53,35)
5 Pull Ups or 1 Rope Climb
2 Push Press (135,95) clean from the ground
So I am working on a bunch of specialty classes and I would like to know which ones you guys want first. Keep in mind that CrossFit RE will be hosting these, so all our members will be either getting in for free or at a discount depending on the workshop. So leave a comment telling me which classes are most important to you. Continue reading
First off, I know you are all going to sign up for the Whole30 challenge starting on Friday and then you are all going to be coming to the kick off BBQ on Saturday at noon. Continue reading
This is a reminder to tell all your friends, family and co-workers about our grand opening this Saturday at 12noon-4. We would love to get a bunch of new people there from the neighborhood and really start expanding our gym community. We already have a ton of prizes to give away and food and drinks from a few local spots. We are really excited about this (if you couldn’t tell) but need your help to spread the word. So thank you in advance for letting people know and also if you didn’t know, if any of your friends sign up for the gym you can get either a free month or $100 cash. Amy Brumbaugh already has 2 months free!! Crazy!
Just wanted to give you all a heads up going into next month that we will be changing up the schedule a little bit to make room for new On-Ramp classes. Continue reading
So one of my business coaches said, “Make sure you don’t just open a gym, make sure you launch your new gym”. Continue reading
Here is what it looks like today! We are moving flooring in at 11am tomorrow and then meeting at the house/garage at 12noon to load up the rest of the flooring and equipment and get it moved over. If any of you can come help that would be awesome!! Continue reading
So I have spent my whole life “jumping off cliffs” in a sense. The thing with jumping off cliffs is that the move is always the same, close your eyes, plug your nose and jump far enough away from the cliff so you wont hit it on the way to the water. Continue reading