WOD

Super proud of Tim and Dinah – check it out!!

“Jesse,
I did it! Finished the Seattle Marathon in 5:00:06. I’m taking a few days off to rest up and heal, but I can’t wait to get back in the gym. Thanks for all the running drills and POSE emphasis – it REALLY helped. My form started going at 15 and was gone by the time I hit the hills at 20. Still – now I know what it’s like to go long and I’m pretty sure I’d do this again, only faster next time and with good form throughout so I don’t get hurt so bad!
Take care,
-Tim”

“Hey Jesse-

Thought you would think this pic from the marathon was funny – I was just a few seconds from the finish. Check out the gritting teeth! I don’t know about running position, but I am leaning!”

Furthermore!! As if we needed more 🙂 The Pineapple Classic 5k obstacle course was run by our Local’s Crew, they finished 14th!! I’m super excited you guys! Keep it up!

Hooray! It’s rainy 🙂

Gym opens at 11:00 for class. Get ready for a rainy windy “Helen” to kick off the 20 WOD challenge, details forthcoming!!

Clan Chieftan out

YAY Turkey Day!

Cornucopia is on!!! I hope to see you all out here for the merriment 🙂

7am
8am
9am
Closed by 10:00 🙂 I’ve got places to go and things to eat y’all!!!

Friday we’ll open at 11:00 and be open all day after that. See you soon!!

20 WOD Challenge starts tomorrow!

Clan Chieftan

Hey everyone!

Unless something changes weather-wise we’re gonna close up shop on Wednesday.

Here’s the reasoning: today is cold and cold. Tomorrow will be the same, this will keep the ice in place and keep driving difficult and silly for most of us. Weather report says Thursday will be warm yet snowy, which means driving is safer yet slow. So, take Wednesday off, come in and get after the Thanksgiving “Cornucopia” WOD on Thursday 7, 8 or 9am, then go home and eat your fill 🙂 Friday we’ll open at 11:00am for class and the start of our 20 WOD Challenge, which will prove to be a ton of fun!!

I’m sorry for closing the gym down, there’s always a crew of people who are ok with making the trek out during bad weather who feel quite put out by us making the decision to close down be it for a day or even an AM. For those people who plan on coming at a certain time to do whatever the gym has in store for them, I applaud you. Here’s what we’ll do, I’ll post a workout tomorrow on our site, just like the ole’ CrossFit.com that will be doable from home. Do that and shower and feel happy, okay? Thanks!

News Flash!!

The mats we’re buying for next door are on sale!! OMG.

That means I need your pledges in cash money form ASAP 🙂

This price change will allow for the money we’ve been pledged to completely outfit the new space!!! Yippee! Luck favors the prepared!

Thanks!!

Yes yes y’all you heard it! I’m here 🙂

If you can’t make it, here’s some homework 🙂 I’ll post an update about tomorrow tonight. Thanks!!

Home workout for today, for those of us who live far enough away to make coming silly: do the mobility WOD in the video, listen to KStar he’s a good dude, and he’ll get your hips opened up. We did Tabata Sit-Ups followed by Tabata Push-Ups yesterday, if you missed that, do it. If you did it yesterday, how’s your pecs? 🙂

Once you’ve done mobility, and your make-up from yesterday, if you need to, grab your broomstick, or swiffer or whatever you have do some pass throughs both ways, clear some space and do some overhead walking lunges, get loose. Get a clock analog, preferably, and put on some music.

Here we go: 1 Minute Overhead Walking Lunge, 1 Minute Overhead Squat, 1 Minute Plank, 1 Minute Dip Support 5 rounds for reps. Subtract 10 points each time you break on planks or dip support.

Rock on!