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We are testing a really important benchmark tomorrow, so eat a steak tonight.
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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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Come down and join us tomorrow for a FREE Saturday class at 9am!! If you are interested in checking out a class with CrossFit The Den now is the time to do it!! Kick off Memorial Day with a BANG and you can join us for another workout on Monday at 8am or 10am for our favorite "MURPH!" See you guys all tomorrow morning!! Prepare to Squat, Press, and Deadlift tomorrow :)
TESTING NEXT WEEK (Mon,Wed,Thur and Fri)! Keep up the great work GUYS! Calling ALL athletes: Join us next Sat no am class on 5/30 for our annual StarLight WOD/ BBQ & toast to follow. All members are invited and encouraged to come. May 30th! Sat at 5pm! Bring some meat to grill or your favorite clean eating side dish! Time for some CFSWP FUN!
Good Luck Charis! It's Show Time!! We're all routing for you!!! California Regionals Day 1! Coach Charis will be competing at 1:10 and 3:30 in Lane 3. Go to games.crossfit.com to stream! #Repost from @charischan with @repostapp••• This is really happening!! Thank you to all my sponsors who helped me get here @bmbx_athletics @wodshop, @virusintl for keeping my compression game on #Fleek, everyone at @BerkeleyCrossFit @maxsgym, my friends and family you guys always encourage me to keep going and follow my dreams. Alright... Time to have some fun #CrossFitGames #SuperRegionals #CaliforniaRegionals #LongHairDontCare #CharisChan
Friday's Bridgetown CrossFit WOD: Shoulder Prep 3 Rounds 12 Scap Dip + Knee Raises 30" Lower Leg Stretch 6/6 Arm Bar 8 Minute Block 800m Run AMRAP Dips 6 Minute Block 600m Run AMRAP Chest-to-Bar Pull-ups http://bridgetowncrossfit.com/bridgetown-crossfit-wod/05/8-minutes-6-minutes/
Friday WarmUp Row 500m QuickHip 2 Rounds 6 Inchworm+PushUp 8 BootStrap WarmUp DeadLift 1) DeadLift ** Base the percentages from 90% of your 1RM Set 1 75% x 5 reps Set 2 85% x 3 reps Set 3 95% x 1++ reps 2) "Diane" 21-15-9 Deadlift 225/155# (try 60% of set 3) HSPU GroupCoolDown “There are two mistakes one can make along the road to truth - not going all the way, and not starting.” - Buddha
As much as 80% to 90% of YOUR success will come from how you approach your eating habits. This will affect not only the way you look – the reason most people workout – but also the way you FEEL with your workouts. An easy way to remember this is that FOOD IS FUEL and is meant to support your activities. Join us for our next Clean Eating Challenge at the kick off on June 7th at 3pm and look and feel your best this summer! Officially register at firstname.lastname@example.org.
Friday's WOD: TIER 1 A1. Deadlift 5RM A2. Handstand Practice B. 4 Rounds, 2:15 Each for Max Reps: Run 200m 12 Lunges Max Wall Balls TIER 2 A1. Deadlift 5RM A2. Handstand Practice B. 4 Rounds, 2:15 Each for Max Reps: Run 200m 20 Double Unders Max Push-Ups TIER 3 A1. Deadlift 5RM A2. Handstand Practice B. 4 Rounds, 2:15 Each for Max Reps: Run 200m 30 Double Unders Max Handstand Push-Ups *Part B: 1 Minute Rest Between Rounds
Memorial Day Schedule: 9:30am and 10:30am regular group class only Strength: Deload Wk Deficit DL 40% x5 50% x5 60% x5 (% based on 90% of 1RM DL) -start with standing on 45# plates and go to smaller plates from there, must be able to maintain spine pos. WOD: FGB Style 3 rds: 1 min stations Sled push Tire flips… [ 44 more words. ] http://crossfitph.com/2015/05/21/wod-friday-may-22/
That's right; body weight week continues...now with the backsquat. Definitely easier than body weight cleans...are you ready for the challenge? 5 rnds of: 25 Push-ups 20 Body wt bk sqt 25 Sit-ups http://blog.genesispetaluma.com/get-in-sync-with-the-body/
Darlene is a determined woman who made a decision to change her life and embark on a path to better health. She has put forth effort and commitment and has already achieved several goals. Today she graduated from Fundamentals! Congratulations Darlene! We can't wait to have you join us in group classes!
Happy Birthday Margit Pschick am Al Claxton For time Run 400m 21 Thruster (95/65) Run 800m 21 Thruster (95/65) Run 400m 50 Sit ups P.S Next Friday we are going to do a themed work out and the theme is going to be superheroes! http://www.maxfitnesscrossfit.com/wod-52115/