Today we'll be working on gymnastic skills and then we'll do a classic "Girl WOD." Nancy requires a bit of shoulder and thoracic mobility to get into a proper overhead squat. If your overhead squats just aren't up to par, you'll be substituting overhead lunges today. You can lunge in place, or walk as is demonstrated in this video. Focus on keeping a 90 degree bend in the front leg and your back knee MUST touch to the ground.
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs
Join us for our Grand Opening Celebration Friday and Saturday. Friday's events include free yoga at 4pm, free CrossFit at 5:15 and La Troca taco truck from 6-8pm (not free, please bring cash.) We'll (fingers crossed) have t-shirts for sale.
Saturday we're offering free CrossFit at 9am followed by coffee and perhaps donuts. We'll get donuts if you comment to this post. We want to hear from you!
Friday August 29th at 5:30pm join us at Coldsmoke CrossFit for the 31 Heroes Project WOD. We would like to create a team and show our True Spirit. Talk to Leslie or James if you're interested in joining.
I hope you all are as inspired as I am after hearing Coach Noah's nutrition seminar. It's time to do our first True Spirit CrossFit & Yoga nutrition challenge! Because we are interested in making lifestyle changes in addition to nutrition changes, we are going to do a lifestyle challenge. We are looking at two options and want your feedback on each. First option is the Whole Life Challenge. This is a internet-supported 8 week challenge that will start on September 13. It costs $39 to participate and success is based on a point system for a variety of lifestyle metrics. The other option is to do a similar point-based lifestyle challenge through Beyond the Whiteboard. There is no financial obligation to participate, but we will collect some cash so we can reward the winners. We would also do this for 8 weeks, and it would be more of a "grassroots" feel. Everyone who participates would need to use BTWB. Check out both options and let me know what you think in the comments section.
HONOR WEEK shirts are on sale NOW through Nov 30.
Click on the photo to order yours today!
Nov 28 - 29 Gym Closed
Dec 9-13 Podium Week
Dec 14 Holiday PR Brunch Party
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!