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Monday 06.24.13


Monday 06.24.13

Its MONDAY!!! A lot of new things going on.

One  week until we open to the public at our new location, roughly about 2 weeks for our Grand Opening(July, 6th), which you wont want to miss, it will be a fun day, we will have music, 3 different events(kids will be able to participate) and I am sure we will come up with other things.

For those of you that have been working out of my garage, I know crazy, people actually do that! First of all, you have no idea how much I appreciate your support. I am excited to let you guys know that you will be the first to workout in the new facility. So starting Monday June, 24th we will be at the new facility.

I have talked to a lot of people about not being sure they can do CrossFit and just not being ready for it, and honestly have heard every excuse in the book, which by the way I am not judging you.  Its pretty intimidating walking into some of these gyms. What I have decided to do, is this Saturday June. 29th at 8 am I will be having an introductory class, this is for people that are very new to CrossFit or that have never tried it. For any new members that plan on starting July 1st and are new to CrossFit  I highly encourage you to come check it out, this will be a free class, and we will be going over the beautiful thing called the BACK Squat. Please e-mail me at to confirm your spot. No more excuses people, everyone there will be new to this so nothing to be worried about.


On to the fun stuff.  We maxed out last Monday on our back squat and I will say that I was very pleased with the results!! So what now? How about some more back squats!!! As some of you know I read a lot, and have come to the conclusion that if you aren’t doing some sort of squatting, something is wrong. I am not going to get all geeky on tell you why squatting is important. A lot of information available on the web on why squats are important. I will share this.

Do Full Squats

Prep Work:

3 x 10 wall facing squats

3×10 Banded dislocates



High Bar Back Squat- 10,10,10, 10+ (last set should be AMRAP) rest 3 min between sets. This is our first week so pick something you know you can do for the first set of 10 and go from there, add or subtract depending on how you feel.


Conditioning– only do one of the levels for the conditioning piece.


12 min Amrap

4 Pull- ups( band if needed)

6  Push Ups

9 Box Jumps 24″/20″ (step down)


12 min AMRAP

3 Muscle Ups

6 Hand Stand Push Ups

9 Box Jumps24″/20″(step down)

*If you have Hand Stand Push Ups, but don’t have muscle ups do 4 Chest to Bar pullups


Cood Down:

4 minutes on the Airdyne



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