We are continuing our Grand Opening Celebration today with free CrossFit and coffee at 9am. We've heard rumors of mimosas, too. Come down and find out what we'll be offering.
Josh's Holy AMRAP Batman For 3 cycles AMRAP in 4 mins of: 5 Burpees 100 m Run Rest 1 min AMRAP in 4 mins of: 7 Kettlebell Swings, 1.5/1 pood 7 Box Jumps, 24/20 in Rest 1 Min
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Tonight and tomorrow is our Grand Opening Celebration! Tonight we are offering free yoga at 4pm and free CrossFit at 5:15pm. La Troca taco truck will be here from 6-8pm and we will be offering cold drinks to accompany those tacos. La Troca takes cash or debit cards.
Tomorrow we are offering free CrossFit at 9am followed by free coffee and some of Sarah's Paleo chocolate zucchini bread. Come on down! The WOD today is a surprise! Come down to the Grand Opening and see what we've created:-) Next Friday, August 29th, ColdSmoke CrossFit is hosting a fundraiser for the 31Heroes Project. The 31Heroes Project was conceived in response to the Extortion 17 helicopter crash in Afghanistan on August 6, 2011 killing 30 military service members, as well as one military working dog – Many of the fallen were Special Operators from the Navy SEAL community. We would like to get as many people together to show our support for the 31Heroes Project, and our local CrossFit community. The WOD is schedule for 5:30pm and we would like to make this our Friday evening WOD for everyone. Please consider participating and showing your True Spirit at this important event. It costs $39 to participate, and for this you get a free T-shirt. All remaining proceeds go to support the families of the fallen heroes. You can get more information on the event here: http://www.eventbrite.com/teams/885147/.
Back Squat Wendler Week 2 5 reps @ 50% of 1Rm 3 reps at 60% of 1RM 3 reps @ 70% of 1RM 3 reps @ 80% of 1RM Max reps @ 90% of 1RM 4 rounds for time of: 5 Bar Muscle Ups 10 Overhead Walking Lunges 45/35 lbs 15 Seated Russian Twists 45/35 lbs 100m One Arm Farmers Carry, 45/35 lbs Pick up a bumper plate and keep it with you:-) Substitute 5 deadhang pull-ups for Bar muscle ups. JOIN US FOR OUR GRAND OPENING CELEBRATION TOMORROW NIGHT! Friday night free yoga at 4pm, free CrossFit at 5:15pm, and La Troca taco truck from 6-8pm. We'll provide something cold to drink, please bring cash for the tacos. Saturday morning we are offering free CrossFit and coffee at 9am. Sarah might bring her famous Paleo Zucchini Chocolate bread. You don't want to miss that! 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.
Nancy 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. |
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