Exciting things happening tomorrow! Open gym runs from 9-12 with the Bring-A-Friend wod from 11-12. Then get home and clean up because it’s time for the Paleo Potluck Holiday Party! It will run from 2-6 pm! Bring a dish to share and bring the family and have them join the fun!
We will have a special Holiday wod for you…and the Friend wod will be something all can do and “enjoy”…or at least it will give them a taste of CrossFit.
Please welcome CJ to the CFReclamation family! He finished his Reclamation wod today and left a cool sweat angel outside…on a nice sunny December afternoon! Kudos CJ!
Class will run long
Couple days till our Paleo Potluck this Saturday. Be sure to whip up your favorite Paleo dish and swing on by… there will of course be refreshments of an adult nature.
We saw some interesting captions posted on the whiteboard today. Thanks for the good laughs!
60 Double Unders
30 Box Jumps
15 Push-Press #95/65
10 Minute AMRAP
8 Hang Power Snatch #95/65
12 Sumo Dead-Lift High Pull #95/65
Be prepared for class to run a little long as we’ll be working Snatch technique for a bit before the WOD.
As promised.. we have some big announcements of things to come. January promises to be packed full of events and happenings at CrossFit Reclamation. Get ready, cause its gonna be a whirlwind of a month.
To kick off the new year, we’ll be doing our first Paleo Challenge. A simple nutrition based competition that will entail weigh-ins.. tapings and baseline workouts. Is your New Year’s resolution to lose weight or get in better shape? Well a Paleo Challenge is just the solution… oh.. and there might be a cash prize as well!
Thats right… CrossFit Kids is back. Starting on the 10th of January, our kids program will resume its normal schedule of 4pm on Tuesday and Thursday’s.
As many of you know, our Endurance program will be kicking off in the New Year. Looks like we’ll be doing a tentative meeting and Pose Clinic on the 21st of January. Thats’ a Saturday so be sure to mark your calendars. We’ll start with a one hour meeting regarding the expectations and follow up with a 2 hours Pose Clinic for those who want to refine their Pose skills or learn them anew.
Thats right.. you read that correctly. CrossFit Reclamation is in the hunt for a yoga instructor to start some classes here at the gym each week. We fully recognize, as many of you should also, that our range of motion and flexibility needs some work. We have come across no better compliment to CrossFit than Yoga. Since we’d be arrested if we drove a van around kidnapping all of you and forcing you to attend a Yoga class elsewhere… we figured we’d bring it to you. Look for this towards the end of January or beginning of February.
Okay.. thats enough for now. Now for the moment you’ve all been waiting for.
3 Rounds of -
1 Minute of Over Head Walking Lunge #45/25
1 Minute of Push-Ups
1 Minute of Wall Balls
1 Minute of Pull-Ups
1 Minute of Air Squats
1 Minute of Rest
Five days to go till our Paleo Potluck. This Saturday… clear your schedules cause its gonna be a blast. Also, don’t forget, that our open gym on this Saturday will be run differently. From 9am t0 11am we’ll be hosting a regular open gym, and from 11am to Noon we’ll be having a workout that everyone can bring their friends and family to try out with you. Have a friend or relative thats been wondering what sort of “cult” you’ve joined? Bring them down from 11 to Noon and show them.
Also… stay tuned this week for some announcements regarding the New Year. Gonna have some big haps at CrossFit Reclamation. Get ready!
Guess what time it is…?
100 Burpees for time
Thats right… its’ back!
A reminder to all and an intro to some. Open gym on Saturday’s is from 9-12. Come in and work on your weaknesses. Not sure where you’re weak? Pick one of these…
Cardiovascular/Respiratory Endurance – Basically..being able to breath during a workout
Stamina – Having something in the tank to do the last bit of the WOD
Strength – Being able to move weight
Power – Being able to move weight quickly
FLEXIBILITY – Improve range of motion of a joint… P.S. this is the only one that can change all nine other characteristics of fitness
Speed – To quickly cycle through a movement
Coordination – Move multiple joints together… with one common goal
Agility – Can you move from one type of movement to another smoothly? Like a squat into a push-up.. into a jump (a burpee)?
Balance – Can you stay on your center of gravity?
Accuracy – Can you move your body in a particular direction or intensity?
If you happen to be a miracle of modern fitness and aren’t deficient in any of the above… by all means.. relax. Otherwise… get in here!!
As promised, we have an update regarding the Paleo Pot-Luck on Saturday the 17th of December. That’s a week from this Saturday if you’re counting on your fingers. The schedule will look something like the following.
9-11am Regular Open Gym
11-12pm Workout with a friend – Feel free to bring a friend by who has been wanting to try a workout. We’ll be putting everyone through the workout… scaled as necessary of course.
Take a couple hours to head home and freshen up….
2-6pm Paleo Pot-Luck
8 min AMRAP
8 Push Press #75/55
12 Kettlebell Swings #53/35
24 Double Unders
Christmas is right around the corner everyone…. as I’m sure you could tell from the balmy, wintery conditions we’ve been having lately. To celebrate, we at CrossFit Reclamation would like to invite you to our Paleo Potluck on December 17th. This is less than two weeks away and we’re sorry about the short notice… however Christmas snuck up on us too! So mark your calendar for that Saturday. We’re looking to do a lunch time pot luck, probably following a really fun workout. More information will be coming in the next day or so. Thanks!
10 Minute AMRAP
5 Squat Cleans #135/95
10 Box Jumps 24/20
15 Deadlifts #135/95