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Trainer - Suzie Weirick

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Great things are done by a series of small things brought together.
Do or do not… there is no try.
If you light a lamp for someone it will also brighten your own path.
Never give up on something that you can’t go a day without thinking about.
A negative thinker sees a difficulty in every opportunity.
Never give up.  Great things take time.
If you want to get fit, you have to give away ONLY 1 thing! Your EXCUSES.
It’s not how good you are it’s how good you want to be.
Eat like a caveman, train like a beast.
Every day may not be good, but there is something good in every day.
Start where you are.  Use what you have.  Do what you can.
Train your mind to see the good in every situation.
Don’t let anyone EVER dull your sparkle.
Know your limitations and then defy them.
Create the life you can’t wait to wake up to.
Determination determines your destination.
To err is human, to forgive, divine.
Because when you stop and look around this life is pretty amazing.
We must take adventures in order to know where we truly belong.
Sometimes the hardest thing and the right thing are the same.
You are what you do, not what you say you’ll do.
Believe in yourself a little more.
I’m thankful for my struggle because without it I wouldn’t have stumbled across my strength.
True strength is in the soul and spirit.  Not in the muscles.
Fall down seven times, stand up eight.
Commitment is what transforms a promise into reality.
Nothing in life is permanent.  Be humble.
Have more than you show and speak less than you know.
The humble man makes room for progress.  The proud man believes he is already there.
Pride is concerned with who is right.  Humility is concerned with what is right.

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Testimonial - Athlete Profile:  Jonnai Mauch

Great things are done by a series of small things brought together.

I can't find a picture...so please forgive me it's late and I'm tired;0)
I'll take pictures tomorrow at the gym!

CrossFit Classes
Monday August 29, 2016
515, 830 am and 430, 600 pm
Open Gym 615-800 am
Calisthenics 700 pm

WOD

In teams of two, with only one person working at a time, complete the following:

200 Wall Balls 20/14
3 x 200 M Overhead Carry 45/25 plate
200 Push-Ups
3 x 200 M Overhead Carry

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each 200 M

 


 


Do or do not… there is no try.



CrossFit Classes
Friday August 26, 2016
615-800 am Open Gym
8:30 am CrossFit

WOD

15 Min to work on clean - 1 rep heavy for today.

Then:
15 Min EMOM

1: 10 Squat Cleans 50% (above)
2: 5 Wall Walks
3: 35 Double Unders

Sunday August 28, 2016
9:00 am Mobility
9:30 am CrossFit
10:30 am Yoga

WOD

30 Power Cleans 225/155
30 Burpees Over the Bar
30 Calorie Assault Bike (sub 50 Cal Rower)

 


 


If you light a lamp for someone it will also brighten your own path.



Introducing Coach Grant:
This pic is priceless...I wish I had a video- because as Jim would tell the class the stretch, Grant in his bossiest baby blabber was telling them the same thing.

CrossFit Classes
Thursday August 25, 2016
515 am and 430, 600 pm
Endurance @ 700 pm
Yoga @ 700 pm

WOD

Front Squat

15-20 Minutes to build to a Heavy Single
Heavy single - may not mean 1 rep max- what can you lift one time today?

3 Rounds For Time:

400m Run
15 Front Squats 115/75
15 Box Jumps 24/20

12 Minute Cap


 


 


Never give up on something that you can’t go a day without thinking about.



Thanks Angela - I stole your picture;0)

And your words...

Two weeks left!
The granite games are calling Debbie Campanello and Carole Ann Turnbo's names! If you want some paleo BBQ sauce ($10)or paleo pizza($15), let them know! This week Carole is offering just the crust for $6 if you want to build your own! Get it while the gettin's good!

The t-shirts and tanks have arrived and are at the gym for pick-up. Thank you to all of you for your continued support!!

CrossFit Classes
Wednesday August 24, 2016
515, 830 am and 6 pm
Open Gym 615-800 am and 4-6 pm
Calisthenics 700 pm

WOD

Push Press

9 x 3 @ 65%

30-45secs rest between sets

For Time:
800m Run
30 Burpees
30 Kettlebell Swings 70/55
30 Walking Lunges
800m Run

 


 


A negative thinker sees a difficulty in every opportunity.



A positive thinker sees an opportunity in every difficulty.

You choose!

CrossFit Classes
Tuesday August 23, 2016
4:30 pm CrossFit
5:30 pm Mobility
6:00 - 7:30 pm Open Gym

WOD

Back Squat

12 x 2 @ 75-80% 1RM


15 Minute AMRAP:

5 Deadlifts 225/155
10 Toes to Bar
15 Wall Balls 20/14

 


 


Never give up.  Great things take time.



CrossFit Classes
Monday August 22, 2016
515, 830 am and 430,6 pm
Open Gym 615-800 am
Calisthenics 700 pm

WOD

Bench Press (Normal Grip): 15 Minutes to Build to a Heavy Single

For Time:

50 Thrusters 115/75*

*Every minute on the minute perform:
5 Deadlifts
5 Bar over Burpees

1st minute is free – start on thrusters
10 minute cap

 


 


If you want to get fit, you have to give away ONLY 1 thing! Your EXCUSES.



CrossFit Classes
Friday August 19, 2016
8:30 am CrossFit
Open gym 615-800 am

WOD

Take 12 minutes to build to 85-90% of your 1-RM Back Squat

For time:

Row 1000 Meters (800 M Run)
followed immediately by:

Three rounds of:
30 Double-Unders
20 Kettlebell Swings 55/35
10 Strict Handstand Push-Ups (Sub - seated DB Presses)

Time cap = 15 minutes

 


 


It’s not how good you are it’s how good you want to be.



REMINDER: There is no open gym today - open gym has been switched to Wednesday's AM!

CrossFit Classes
Thursday August 18, 2016
515 am and 430, 600 pm
700 Endurance

WOD

Every 3 minutes, for 15 minutes:
Push Press x 5 reps

Goal is to establish today’s 5-RM.

Then:

Every minute, on the minute for 16 minutes:
Even minutes – 20 Double Unders 8 T2B
Odd minutes – 8 Tall Box Jumps
(you pick the height – jump up and step down)

Endurance @ 700 pm

WOD


Tabata Abs

Then:

Buy In:

Run 400M
Rest 1:30

7 Rounds
Run 200M
Rest .30

Cash Out:
Run 400M

 


 


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