 Usually, Saturdays are Coach's Choice, but the PR PARTY is ATHLETE'S CHOICE!
This PR Party is focused on finishing our September Level UP Challenge. You can do a workout from any locked Fitness Level Category or you can try to improve a FL category by attempting a workout you know you can do RX and PR! Coaches will be on hand to help you set up and give you a 3, 2, 1 GO countdown. We will have coffee and treats to celebrate all of your new PRs! There is no class limit.
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 Eillisa uses the hex bar to deadlift after knee surgery. How to Create the Perfect MealEvery Friday for the past 8 years I have been sharing recipes. We all know that nutrition is the foundation of health. We know we can't out exercise our diet. We know we are what we eat. But, still. It can all go sideways so darn fast. That's why I LOVE this infographic from Precision Nutrition on How to create the perfect meal. Sometimes we just need a KISS reminder that when we pair these with that, add a bit of those, and sprinkle a little of this we have a damn good meal. IT DOESN'T NEED TO BE FANCY IT DOESN'T NEED TO BE FILLED WITH ALL KINDS OF FOOD RULES! It DOES need to work for you, and that might be keeping it simple, stupid:)  Overhead squat, power clean and bench press on the menu today:) Today we are dong CrossFit Total II a workout that counts toward your BTWB Olympic Lifts Fitness Level. This workout is structured like the CrossFit Total in that you have 3 attempts at a max effort. You must declare your attempts to your coach. One of the most common mistakes we see with athletes going for a max effort clean is not meeting the bar when you receive it. When you lose connection with the bar it crashes on you and makes your lift way more difficult that it needs to be. Check out today's Technique Tuesday video to see how to fix it. It's important to note that a squat clean is not required today or in most Olympic lifting scenarios. Power and split cleans are perfectly acceptable. Of course, you can eventually clean more if you learn to receive it in a squat, but for most CrossFitters, a heavy power clean gives you all the stimulus you need to develop power, speed and strength. Good luck!  Kathy gets braced to take weight from shoulder to overhead in the 9am class. We are starting our FINAL week of the September Fitness Level UP Challenge! This week we have workouts for these Fitness Levels: Powerlifts, Olympic Lifts, Long and Heavy. If you haven't yet unlocked a Fitness Level, NO WORRIES! I am hosting a FITNESS LEVEL PARTY this Saturday at 9am. You will have the opportunity to attempt any workout from any Fitness Level you want. We can even help structure your training session so you can complete several workouts together. Be sure to join me this Saturday so you can unlock your final Fitness Levels! We still have prizes this week when you unlock a Fitness Level Category. Remember, if you have more than 1 locked category you can earn a prize for each one you unlock. Your Coach will let you know the FL category of every WOD to help you know if it's one you need to do as prescribed. Last week Kelsi, Kathy, Holly, James and me unlocked a Fitness Level. Will this be your week to unlock a level?
You can also earn a weekly prize for the MOST EMOJIS given on BTWB. I have the ability to track our BTWB engagement and again this week Duane gave 118 emojis winning the Emoji contest 2 weeks in a row!  For the second week in a row Duane won the Emoji contest! Our September Fitness Level Challenge is designed to get us excited about our fitness after a summer of fun in the sun! I encourage you to stay engaged with your gym-mates via BTWB and to have some fun exploring your fitness. It's a time to CELEBRATE what we can do!
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Special EventsMarch 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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