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Another awesome week is in the books. Have an amazing weekend, and I will see you all Monday, and of course GO HAWKS!!
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Arlington, WA 98223
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The Superman Rock. Today on Freestyle Connection Coach Carl Paoli talks about how adding motion to the superman body position helps develop basic pushing and pulling at spinal level and therefore direct application into athletic performance in higher level movement patterns. http://freestyleconnection.com/superman-rock/
AnnouncementsCFIM is closed until further notice. We will let you know when the BOX is back up and runningCrossFit Iron Mary’s – CrossFitA.NO CLASSES UNTIL FURTHER NOTICE Due to flooding the gym will need to be stripped and cleaned thoroughly. Sorry for any inconvenience, we will get it back open ASAP!+
AnnouncementsCFIM is closed until further notice. We will let you know when the BOX is back up and runningCrossFit Iron Mary’s – CrossFit EnduranceBack Squat (1 x 3)15 Minutes to find a 3RM+Metcon (3 Rounds for time)3 RFT Time and Reps 5 Deadlifts 285/195 15 Strict Chin Ups :60 Max Wall Balls 20/14Score reps in comments
TESTING WEEK What do you see in 2016? What motivates your training? Is it big numbers, GAINZ? Is it an aesthetic body, JACKED and TAN? Need more ENERGY to chase your kids around? Maybe you want to jump start your way to a HEALTHIER life? Let’s...
More Airdyne for Jim and Xin! They love it. **Get registered for the Rodeo today!!!! www.tjsrodeo.com. We are extending the deadline to register and guarantee yourself a cool Rodeo t-shirt till this FRIDAY, OCTOBER 9th. After that, you'll still be able to register for a little while, but you won't get a t-shirt. Just do it now. You won't regret it. [ 1233 more words. ] https://tjsgym.wordpress.com/2015/10/05/tjs-gym-workouts-for-the-week-of-oct-5
Monday, Oct 5 - http://www.vaultcrossfit.com/2015/10/monday-oct-5/
WOD for Monday 10/5: 1) Mobility/Warm Up- 6 min AMRAP of: 10 Squats, 10 Pass Thrus, 5 Burpees, 10 Reverse Pass Thrus, 20 sec. Deep Squat Hold 2) Strength- Front Squat 1 Rep Max 3) WOD 1- Death By Front Squat (60% of your 1RM)/Death By Abmat One leads to the next *30 min Cap 4) Cool Down
Interested in trying out CrossFit? Our CrossFit Basics class is for individuals who are committed to making a dramatic change in their life with the support of a strong community, regardless of your past or present fitness level. In this class, our trainers focus on the basic movements and slowly introduce intensity to the workouts. Call 425.299.3817 or send us a private message for more details.