What is fitness and who is fit?

Momma Jaclyn rocking out the shoulder press!!


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"Ring the bells that still can ring

Forget your perfect offering

There is a crack in everything

That is how the light gets in..."  Leonard Cohen

A great turn out for our nutrition session today. There was a lot of info in a short amount of time. If you have any  questions you know where to find us!

Here is the website for the nuts and dried fruit:

Rancho Vignola: New Crop Nuts and Dried Fruit

Remember Nutrition session today 9am

The health benefits of eating dark chocolate ... oh yeah life is good :)

Fun Friday

5 rounds

16 Pullups
12 Kb swings
8   Box jump burpees

Remember our nutrition information session on Saturday 9am

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10-1 Overhead Squats
10 Hallow Rocks after each round of OVHS


"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

Once developed, the overhead squat is a thing of beauty – a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it.  "                                       ... Greg Glassman

10min AMRAP

20 Jumping pullups
40m single arm OVH walking lunge

...trying to take the big guy down

21-15-9
Deadlifts
Box jumps

This Saturday at 9am we will be putting on a nutrition information session... sign up board at the gym

The Many Heads of Gluten Sensitivity (click to read more)


7 rounds of:

7 burpee wall balls
7 lateral ball throws
7 squats holding med ball

Fun Friday

 3 rounds

50 double unders
21 kb swings
12 pull ups


What does pulling 500lbs look like....

Five rounds for time of:
10 Toes to bar
10 reps  Power snatch,
10 Wall ball shots

www.crossfit.com

Real men wear pink oh yeah!

Back at it...

10am:

 "Victoria" 

As the shooting started, teacher Vicki Soto, just 27, hid 16 pupils in the cupboard, and when the gunman came into her room, she told him the class was in the gym. He murdered her, then turned the gun on himself. The children survived.

Vicki was a crossfitter and a true Hero

 5 rounds (teacher for 5 years)

10 Thrusters 95/65# (Rm 10)

14 Box Jumps 24/20" (Day)

12 SDLHP 95/65# (Month)

12 Burpees (Year)

27 KB Swings 53/35# (Age)

1pm:
cross country skiing and kick sledding:

 Ray- the masked skier :)

Tylene ready to go, Saige and Reeve waiting for a 'kick" start

 my first snowshoe run of the season ;)

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Wednesday January 2nd schedule:

10 am Wod - Badlands Underground

1pm - meet at the Interpretive Center Cypress Hills (Elkwater) -
          for snowshoe or cross country ski fun

Thursday January 3rd: 
All regular classes resume

Happy New Year

Remember- New Years Day Wod 1pm!


New Years Resolution Statistics

Newest Hi Tech Workout  check this out! we have one of these at the underground!! who knew :)

New Years Schedule...

Jan 1 -  WOD  1pm... Yep Steve it might be painful-so easy on the Norcal's tonight ;)
Jan 2 -  10 am
             1pm - snow fun in Elkwater - let me know if you can come
Jan 3 -  Regular schedule resumes!! Oh yeah 2013 bring it on!!

HAPPY NEW YEAR EVERYONE!!

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"On that snowy bright December day
She came and took my breath away...

When I was lost you carried  on
When I was weak you kept us strong... "

Physical Skills:

Accuracy, Agility, Balance, Cardiovascular Endurance,

Coordination,

Flexibility, Power, Speed, Stamina,

Strength.

Birthday WOD's!!!

Sam:

~~~~~~~~~

Rae:
Midnight toboggan runs for time :)

Happy Birthday Girls!!