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Recovery Day 03.27.14


Recovery Day 03.27.14

Man I have a lot to share today.

Well we are going into the last week of the OPEN. This Thursdays match up is going to be AMAZING! You have 5 top CrossFit athletes going head to head on 14.5!  Like we have done for the past 4 weeks we will be streaming live at the gym. Starts at 5pm. Should be a good show.

On a Different note if you haven’t noticed we have been stocking up the lobby area with some CrossFit gear. Shorts for men and women headbands, wrist wraps, and we have other stuff coming in.  Feel free to run any other ideas of apparel you would like to see us provide. If at any time you need anything please feel free to grab one of the coaches.

Also we now are carrying FitAID recovery drink. If you haven’t tried it your missing out, it not only taste good, but has nothing artificial added.

So this Friday Renate and Tiffany from Serenity Day and Spa will be at the gym around 3:30ish giving sports massages

Last but not least we would like all of you to come out this Friday evening around (4:30sih) to celebrate all your hard work these last 5 weeks of the open. I will bring some carne asada, and hamburgers. If you all can just bring drinks of your choice, and any side dish you wish that would be awesome. Let’s end this OPEN season and celebrate all your PR’s. I need one or two volunteers to run the grill, drink of your choice on me:).

Everyone that has been judging and helping us during the OPEN thank you so much we wouldn’t have been able to pull this off without your help. Brenden, Jose and Myself appreciate it and can’t say how thankful we are.



Friday: 3:30- 6:30

Saturday: 10:30-12:00

Sunday: By appointment only

Monday: Normal class times no later than 12:00pm.

Remember we will need help judging so if you can be their for the above times(Friday and Saturday) that would be awesome.

Lets have fun and make this an awesome experience!!

If none of the times work for you that we have mentioned above please don’t hesitate to e-mail me.


Thursday’s are a scheduled recovery day. Not everyone is following a 3 on 1 off 2 on 1 off schedule(yet). A lot of you guys are doing 2 times a week, some 3. So you ask yourself if Thursday is a scheduled recovery day what will I be doing? You can make up one of the workouts that was programmed during the week. For those that will be coming in you can either make up a workout you missed, or work on any skill you feel needs improvement . Feel free to ask questions, work on technique…. If you are following a 3 on 1 off 2 on 1 off, and come in we recommend to do something light and work on mechanics of the movements. Active recovery of some sort, mobility work is good.



3 Responses

  1. Dirk B

    Recovery day… Did some light movements today.
    10,5,5,10 burpee – roman dead lift 45#.
    45# 3×20 push jerk – 3×5 jump c2b.
    500m row 1:40 then 1:40 on Goldie rested 1min… 500m row 1:50 then 1:50 Goldie.
    50 sit ups. Then some stretching.

  2. Brynnen

    Training for STP on the rower. I did 3 sets of 7minutes on the rower with a 3 minute rest between sets. Tried to keep a 2:02 pace. Ended up averaging a 2:10 pace. Rowed 1695 the first set.
    1660 the second set
    1625 the third set.
    Rolled out my low back between sets. Felt good.

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