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We are testing a really important benchmark tomorrow, so eat a steak tonight.
Happy Saturday to you all, congrats on making it thru another week! I would just like to remind everyone that this coming Tuesday is the start of the May On Ramp program. If you are interested in seeing what CrossFit is all about, this is the place to start! There are still a few spots left to those that are interested in the program, for questions or more information please email Spencer@Pilchuckcrossfit.com. Have a good weekend everybody!
Just a reminder that since Thursday’s On Ramp class falls on the 4th of July, we are moving Thursday’s class to tonight at 7PM. There are still a few spots left in the introductory program, if you would like to join the July On Ramp program, make sure you contact Spencer@Pilchuckcrossfit.com before it’s too late!
Don’t forget tomorrow is the first night of June On Ramp! Class starts at 7PM, if you could show up a few minutes early to get going on some paperwork that would be much appreciated. There are still some spots open for the class, so make sure you call or email Spencer@Pilchuckcrossfit.com to reserve your spot. First class is always free, so come check out what CrossFit is all about!
Heat schedule for tomorrow has been released, you can find it at Games.CrossFit.com. Here are the basics, ladies start tomorrow at 10AM with “Jackie” and males start after at 11AM. Events 2 and 3 begin again in the afternoon starting about 3PM ish.
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Arlington, WA 98223
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ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS! - CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar. - WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
Prehab/activation: SMR - rhomboids / low back Banded hip flexor stretch 2x10 hip thrusts 2x10 scap retraction on rings -then- 5 x 250m row sprints - rest 2 mins between attempts, post best and worst time -then- AMRAP in 12 minutes: 15 push-presses (75/55) 12 back rack in place walking lunges (75/55) 9 pull-ups
Competitors Program Week 1, Day 2: 5x5 @ 75-80% weighted ring dip -alternating with- 5 attempts for max time in an L-sit -then- With a 15 minute running clock: Run 1200m* Followed by max rounds of: (1,2,3...) Hang Power Clean (175/120) (1,2,3...) Burpee over the box jump (24"/20") *do the long 800m course, then around the building twice -then- Every 30 seconds for 8 intervals: 1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds. Then, rest 3 minutes and repeat once more.
This week is a special one! Why you ask?! Well because Our Box owner, Jennifer Correia, the one that brought CrossFit to Los Banos, is clebrating her Birthday this Sunday the 26th and guess what 30 burpees are due! so jump on her ass to get them done and hey, why not have her step it up a bit and make it for time????
CrossFit 530 is closing. Friday will be the last day of business. All billing has stopped and will be refunded on a prorated basis. We sincerely thank everyone for their contribution to our CrossFit community over the last several years and wish you all health and happiness.
Training 141020 Strength: Back Squat 3 @ 7, 3 @ 8, 3 @ 9, plus one down set (load drop) Conditioning – 4 Rounds for time: 400m Run 4 Deadlifts, 115#/75# 4 Power Cleans, 115#/75# 4 Push Press, 115#/75# 4 Front Squats, 115#/75# Post results to comments.
CrossFit translates to all aspects of life, hopefully it influenced these guys aim over the weekend. Here is four of our 38 North boys on a camo heavy bonding trip into the wild. And the WOD for tomorrow is.......... "The CrossFit Total" 15 Min to find 1RM Back Squats -3 attempts 15 Min to find 1RM Press-3 attempts 15 Min to Find 1RM Deadlift- 3 attempts add highest rep from each movement together to find total
In teams of two, with only one teammate working at a time, perform the following within 28 minutes: 6 x 100 Meter Row (Each partner rows 100m AND resets it to Zero) 50 Burpee Box Jump Overs (24"/20") 10 Rds of Cindy (5 pull-ups-10pushups-15 squats) 6 x 100 Meter Sprint Run (50m down and back, then partner goes) 10 Rds of Cindy (advanced do Chest to bars) 50 Burpee Box Jump Overs MAX Double Unders Score is number of double unders you complete. It will be very difficult for most teams to even make it to the double unders. *for the run sprints, instructor will set up cones outside 50m apart, where each teammate will run down and then return and tag their partner. ** advanced player please perform chest to bar pull-ups