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9/3/15 WOD- Warmup: CF x 1, group shoulder warmup strength: push press 4 x 4 @ 80% metcon: tabata intervals (20 sec on, 10 sec off, 8 rounds total) of- kettlebell swings, sit ups, wall balls, double unders. Complete all intervals of one movement before moving on to the next. 16 min total. Post loads and reps to comments.
We’re happy to announce that we now have a limited child care service! Member Shawna Norton will be present to watch and entertain your children on a pre-arranged basis. To be clear, she is offering this service to her fellow members who want the convenience of being able to train with their children at the gym- this is NOT a professional child care service and does NOT obviate parental responsibility. All arrangements/coordination/payment will be made directly with Shawna. To sign up for this service, simply go to the following link, fill in your contact info/sign the waiver, and start coordinating with Shawna! Coach L https://docs.google.com/spreadsheets/d/18zPCfpR1uDaXMOm9-Dx7-vpr0fBtfVvuVTQzF13-__I/edit#gid=0
8/25/15 WOD Warm up: CFx1 + gymnastic warm up Midline/gymnastic strength: a) 4×10 floor levers b) 4×15 GHD hip extensions c) 4x 10 wall walks d) 4x 12 ring rows *All movements are meant to be down in superset. Not for time but done in succession after the others until all work is finished. met-con: “Rahoi“ Complete as many rounds as possible in 12 minutes of: 24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
8/4/15 WOD- Got some new Kill Cliff drink options in stock for you all… cold brew coffee! Be sure and read the August events and announcements, including info about the next T-shirt order and the athletes of the month! Warmup: CF x 1, group shoulder mobility strength: push press 4 x 4 @ 80% metcon: “Annie” 50-40-30-20-10 reps of double unders, sit ups, for time. Post loads and times to comments.
Here is all the info for competitors for the intragym competition next Saturday- when to show up, rules, WODs, teams, everything. PLEASE read carefully, let me know if you need to cancel/have questions, and spread the word to your fellow competitors! http://www.crossfitelysium.com/4th-intragym-competition-important-info-for-competitors
Just in case you were waiting to sign up for the 4th intragym competition… sign ups will close tomorrow. We’ve got a great prize pool, including Exo protein bars, coffee from Caffeine and Kilos, gift certificates from Movement Rx, Nomad Donuts, the Primal Power Method and Chris’ Ono Grinds, and gear from Shakas and Snatches and Position! The winning team will have their names immortalized on a plaque for the awards’ wall, and lunch will be provided by Chris’ Ono Grinds. All ability levels welcome. Sign up at the mindbody link under “seminars”. https://clients.mindbodyonline.com/classic/admhome?studioid=9077
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