Stand in Line

Wednesday Jun 21 2017

Tonight at 5:15pm Yoga with T in the WODMother's Den. Come July Yoga will be added to our regular class times with some new membership options. 

Our new CrossFit Kids and CrossFit Teens schedule has started for the summer! We're running Kids every Monday & Wednesdays at 12:30-1:00pm and Teens from 1:00-1:45pm. 

CrossFit Kids:
We take kids and teach them how to control their bodies in space. Coordination, teamwork and proper posture is introduced at an early age to promote good habits through puberty and adulthood. Weighted exercise will never exceed 20lbs, but they will lift things because kids do need to know how to properly pick things up. So letโ€™s teach them how to do it right through drilling and playing games that teach as well. Another bonus for you parents is after weโ€™re done with them theyโ€™ll sleep like babies!
CrossFit Teens:
Every day your son or daughter will be working on mobility, weight lifting, completing the WOD, post WOD stretching and discussing nutrition. Your son or daughter will be proficient in all weightlifting movements, gymnastic movements (pull ups, push-ups, rope climbing, rings, etc.) and they will know how to run. Once your child understands the details of movement they will enter a whole new world of growth.
Our goal is to make your kids the strongest, fastest, smartest athlete on and off the field, court, mat, pitch, etc. We will accomplish this through drilling, lecturing and intense workouts.

The cost for CrossFit Kids/Teens is $75 per month for non members, and $50 for current members. 

Email to sign up or if you have any questions. 

1.) Stand in Line
3 person team
Row 1500m (rotate every 250m)
150 Toes to Bar (rotate every 5 reps)
150 Alternating Wallballs 25/16lb (rotate every 5 reps)
10 Tire Flips (2 teammates flip one rests and rotate teammates)  
Row 1500m (rotate every 500m)
note: partners stand in a line behind the person working until their turn
Pick one extra credit
*2.) The Balances
Pressing Snatch Balance 3-3-3-3-3
Heaving Snatch Balance 2-2-2-2-2
Snatch Balance 1-1-1-1-1
Note: rest as needed between sets
*3.) 5 rounds
10 cal AirAssault
20m Handstand Walk
5 Deadlift 355/275lb
*4.) 5 rounds
10 Toes to Ring
10 GHD Sit-ups

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Laura VanderKelen 673d

This sounds like so much fun!!

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Betsy Soletski672d

Such a fun workout...only thing that was missing was having Grant on my team:(

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Grant Soletski672d

I'm sowry. It will never happen again!

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23:47 with sister Carli
20:06 with Kayla! ๐Ÿ˜Ž
^120 snatch balance. Assault, hs walk, dL ec
30:28rx with holly and angel!!!
So fun! Snatch extra credit, hips to rings and ghd(mod hips to rings for hands), 3 rounds of 10 back squat and 10 cal assault
RX w/Holli and Zeamer (mod half the t2b for toes to rig) Snatch extra credit Toes 2 rings and GHD extra credit Pause front squats (3 secs down, 3 sec pause, 3 secs up) That wod was FUN!!
Slept in and scheduled a massage ๐Ÿ‘๐Ÿป
(Sorry Rachael!๐Ÿ˜‚)
20:24 with Justin & Gracie
Scaled g's row to 50/100m and 1# wb but she did full t2b and tire flips. For me toes to almost bar but good rhythm and 12# wb. Medium tire with JT & small with g.
27:11 w/ Ross and Christy
Mu progressions, rxed chit chat
31:30 with 2 noobs... almost but not really T2B.. fun!
Did #3 20 sec handstand holds, 275 DL... no fun
23:15 w/ Jess and Donny ๐Ÿ˜€
24:22 lauren and Shaw ec snatch sequence
Derek and Ty
That was a FUN WOD!๐Ÿ’ช๐Ÿฟ๐Ÿ‘๐Ÿพ๐Ÿ˜ซ
With Lucky Chucky and Sly Ty
with Zach and Reese
28:10 mom club 8 kids between us.
Washing silverware, changing diapers, and brushing toddler teeth for time. Crushed. With Jamie and ash :)
With the awesome Plennes couple! Balanced some snatches for EC.
28:09 Team Real Houswives
Hilary & Shimmy. 14# WB. Airdyne and handstand holds for EC.
23something (might have blacked out after the row)
Hartinger and Schmitty kept me moving at a scorching pace! Good times!
20:06 with Alyssa ๐Ÿ™‹๐Ÿผ
Pressing snatch balance 85#/heaving 135#/ snatch balance 185#pr
Kelowna Crossfit
Sled Push x8 (45#) WOD: 55 cal row, 45 wb (12#), 35 burpees, 25 (box jumps 20"), 15 push ups, 10 du
26:11 w/ Tina and Timm
First time using 16# wb. EC toes to rings, ghds.
26:35 with Shawn and T
25:20 with Pauly and Liz
The Balances - 35-125#
24:22 RX with the fabulous Chris and Tyler๐Ÿ’ช๐Ÿผ
EC snatch balances and assault/HS walk/DL. Also did some strict GHDs in the mix
Partner WOD at home with Ryan
Bike 1 mile each, 50/50 T2B, 50/50 air squats, 50/50 du's, Bike 1 mile each
With Chad and Ryan don't remember our time sure it was good!
21:17 with Andy and Super Human Salata!!!
22:28 w Troy and Cam
*3). 5 Rds 10 toes to rings; 10 GHDs
I think 23:38 but I'm deferring the official time to Buntin and MJ.
That was a lot of fun
25:20 with Wifey and Liz
Laura and Liz used 16# WB, I used 25# WB / 1:27 for 500 meter row / *3.) from yesterday - 95,105,115,125,135,145,155,165 fail,regroup,one more high pull and hit 165# / 5x3 Pressing Snatch Balance - 95,105,115,125,135# / 3x2 Heaving Snatch Balance - 145,155,165 ran out of time :(
Andy & Nate --super fun. EC with Chuck and Derek:
with Michelle B/not sure of time
Did air squats instead of wall balls as shoulder got really tight from not doing enough mobility :(
Did some work with Karl and my hetero life mate Charlie
Completed #4
26:35 Team One for the Gimperz
Shawn & Laura, a few mods (me:K2Eish/#14/baby tire). EC: 4/5 rounds AB/WW-HSH/BS #115.
Completed with the killer B's
22:28 with Cam and Omar
XC: 5 rds of 10 toes-to-rings & 10 GHD's
19:10 with Dubious D and Lucky Chuck
Loved the workout! Snatch work after.
With Reese and Greg