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2016 Reebok CrossFit Games - The countdown begins!!


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Trainer - Suzie Weirick


athletes eat and train they don’t diet and exercise
Focus.  Focus.  Focus.
No matter what accomplishments you make, somebody helped you.
Is there life without bacon?
A river cuts through a rock not because of its power but its persistence.
Perseverance is stubbornness with a purpose.
There is power in people who dream big and who try hard.
Respect the training. Honor the commitment. Cherish the results.
We are not a team because we workout together…
If you wait for perfect conditions you’ll never get anything done.
I can accept failure, but I can’t accept not trying.
Today, you have 100% of your life left!
The harder the battle the sweeter the victory.
Be quick but never in a hurry.
Life begins at the end of your comfort zone.
Don’t run away from challenges run over them.
Obsessed is a word the lazy use to describe the dedicated.
Never be silent just because someone else wants you to be.
Respect is earned.
The pain you feel today will be the strength you feel tomorrow.
Age is no barrier.  It is a limitation you put on your mind.
Never say never because limits, like fears are often just an illusion.
He who is not courageous enough to take risks will accomplish nothing.
Success does not come to you.  You go to it.
Think training’s hard? Try losing.
Perhaps, I am stronger than I think.
Stay strong.
Being happy never goes out of style.
A ship is always safe at the shore but that is not what it is built for.
The biggest mistake you could ever make is being afraid to make one.

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Testimonial - Athlete Profile:  Jonnai Mauch

athletes eat and train they don’t diet and exercise

Memorial Day Weekend Schedule:

Friday, Saturday and Sunday - normal schedule.
Closed for regular classes on Monday.
Murph - gym will open at 8:00 am...BE THERE @ THAT TIME!

CrossFit Classes
Tuesday May 24, 2016
4:30 pm CrossFit
5:30 pm Mobility
6:00- 7:30 pm Open gym


15 Minutes to get 3 rep front squat


10 Min EMOM

Odd: 5-10 Chest to Bar Pullups
Even: 5-10 HSPU



Focus.  Focus.  Focus.

Whether you turn to the right or to the left, your ears will hear a voice behind you, saying, "This is the way; walk in it."
Isaiah 30:21

CrossFit Classes
Monday May 23, 2016
515, 830 am and 430, 6 pm
Open Gym 615-800 am
Calisthenics 700 pm


4 Rounds For Time:

30 calorie row
15 burpees
30 wall balls 20/14
15 kettlebell swings 55/35
800m run



No matter what accomplishments you make, somebody helped you.

Phil getting some air!!

So, I've heard that everyone like the teams/partner wod's this week?!?

Thinking about putting together a little competition and having team wod's on Thursday's. Stay tuned for more information on this! I have to crunch some NUMBERS!!!

CrossFit Classes
Friday May 20, 2016
615-800 am Open Gym
8:30 am


20 minutes cycling through:

500m row
2 length overhead carry right arm
2 length overhead carry left arm
10 goblet squats
10 russian kettlebell swings
10 squat thrusts



Is there life without bacon?

Such an awesome partner wod yesterday...we shall carry on the tradition started Tuesday with another team wod for today.

In teams of three...

CrossFit Classes
May 19, 2016
515 am and 430,600 pm
700 Endurance Class


In teams of 3

Triple Jackie

3000 M Row
150 Thrusters 45/35
90 Pullups

Endurance @ 700 pm

Practice does not make perfect.
Perfect practice makes perfect.

Get ready for Memorial Day!

1/2 Murph

800M Run
50 Pull-Ups
100 Push-Ups
150 Squats
800M Run



A river cuts through a rock not because of its power but its persistence.

3,2,1, GO!!
We get to see what everyone is watching...

CrossFit Classes
Wednesday May 18, 2016
515, 830 am and 6 pm
615-800 am Open gym
4-6 pm Open gym
7 pm Calisthenics


With a partner:

5 Rounds For Time:

100m Run with KB 70/55 (together)
10 Burpees over the partner
100m Run with KB
10 Squats with the KB
100m Run with KB
10 Over and Unders with partner

Split the work as needed.



Perseverance is stubbornness with a purpose.

So it's official- a CFM member hit over 1,000# on CFT last be exact 1,055#

Tim's Total:

Deadlift 475#
Back Squat 395#
Military Press 185#

Congrats Tim!

I know some of you didn't get to finish your CFT due to time restraints. You are welcome to come in on Tuesday open gym 6-730 pm or Wednesday open gym 615-800 am and 4-6 pm to get your lifts in!

CrossFit Classes
Tuesday May 17, 2016
4:30 CrossFit
5:30 Mobility
6:00 - 7:30 Open gym

Partner Glen

In a team of 2, with one person working at a time

For Time:

30 Clean and Jerks 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees



There is power in people who dream big and who try hard.

Um. That's a lot of dumbbells.

Today's wod is CrossFit Total. Please read the CrossFit Total PDF as this really helps you to know what is expected of you during class time. This WOD is for the whiteboard. You have to perform all three lifts in one training session in order to qualify for the whiteboard - please keep this in mind when you come in for today. The gym hours will be a little different than normal - there will be a warm-up on the whiteboard BUT we will not be stretching you or waiting for everyone to be ready- CrossFit Total can be done in an hour if you are diligent and know your numbers ahead of time.

Tomorrow's hours will look like this:
Open gym from 515 am until 930 am
Open gym from 400 pm until 700 pm

That means a couple of things: If it takes an entire hour to get this done - don't expect to come in at 9:00 am or 6:15 pm and get all your work done...THERE WILL BE NO EXCEPTIONS - the gym will close at 930 am SHARP and at 700 pm Jim will begin his calisthenics class and there will be NO MORE LIFTING after that! There will also be no EXTRA work tomorrow during open gym time - it's CrossFit Total ONLY!! These numbers are important for your training and should be treated accordingly.

The one thing you'll need to make sure if is when you get to your 1RM on every lift or attempted lift you HAVE TO HAVE A COACH WATCHING for verification. Coaches that can verify are Jim, Carole, Cathy, Phil or Suzie. You only get 3 attempts at a max lift - we will closely be monitoring this! That's all folks - if we didn't see it, it didn't happen!!

Good luck and heavy lifting!

CrossFit Classes
Monday May 16, 2016
Hours listed above for CrossFit Classes
700 pm Calisthenics



CrossFit Total


1RM Deadlift
1RM Back Squat
1RM Military Press



Respect the training. Honor the commitment. Cherish the results.

According to Jim, "7:00 Calisthenics class is a riot!"
Monday and Wednesday at 7:00 pm - you should try it!

CrossFit Classes
Friday May 13, 2016
8:30 am CrossFit
Open gym 615-800 am



6 minute EMOM:
2 reps at 70%



Kettlebell Swing 55/35
200m run after each round

Sunday May 15, 2016
9:00 am Mobility
9:30 am Crossfit
10:30 am Yoga


4 Rounds For Time:

10 Hang Power Snatch 55/35
15 Push Press 55/35
2 length (60') farmer carry 70/55



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