Sat. Nov. 28th, 2009

Here's a great way to start a weekend!

Each week we seem to be increasing our membership. With this said, it has become more challenging to blend beginning members into our daily classes. I have done research on what other CrossFit facilities are doing. The successful programs seem to revolve around a 3-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements. To solve this issue, we will be starting a beginner course called On Ramp which will begin this coming week.

**On Ramp course – NEW CLASS OFFERED!!
-4 week introduction course designed to teach the beginner proper mechanics and fundamental movements to ensure success in our CrossFit classes. The on ramp course gradually exposes each client to the intensity of the workouts with an emphasis on proper nutrition for this type of activity and our daily lives. Upon successful completion of the On Ramp course, clients will have access to our group classes. Begins Dec. 2nd (6pm-7pm) – call/email for details.

Today's W.O.D.
"The 300"
25 - Pull Ups
50 - Push Ups
50 - Dead Lift - 135#
50 - Box Jumps - 24"
50 - Floor Wipes - 135#
25 - DB Squat Clean & Press left hand - 35#
25 - DB Squat Clean & Press right hand - 35#
25 - Pull Ups
for time

Check out these guys over at CrossFit Central doing "the 300":
http://www.youtube.com/watch?v=ouZFwzABvw4

Today's hours: 9am

Thurs. Nov. 26th, 2009

HAPPY THANKSGIVING!!

It seems like everybody has a general idea of what the true meaning of Thanksgiving is and why we celebrate. I'm not going to attempt to give a lesson on the "where Thanksgiving comes from." But what I will say is what Thanksgiving means to me. This is a day that has always been important to me because its an opportunity to spend time with family and friends and to give thanks for what I feel is important in my life. I was fortunate to grow up in Montana in a fairly large family which is still very close. Our tradition is simple and seems to surround getting as many of us together.....basically eating, watching/playing football and enjoying each others company. It's close to the last day of deer and elk season so if you haven't filled your tag....it's your last chance. This year, not only do I give thanks for my family, health, and career, I feel extremely fortunate to be given the opportunity to meet each of you and to teach CrossFit. You have all become my friends and I am grateful for that. Our group will continue to grow and I look forward to everybody's continued improvement. I appreciate everybody's patience as we transition into our new building. Today and tomorrow I'm on shift at the fire station. My family is in Montana so I will celebrate Thanksgiving with my second family. A reminder - we will be closed today and tomorrow and will reopen Sat. morning at 9am for a workout. If anyone has any questions or comments, please let me know. I wish everyone a happy and safe Thanksgiving and will see you in a couple of days. - Mick

Wed. Nov. 25th, 2009

Today's W.O.D.
25 Burpees
15 BW Back squats
AMRAP in 20 mins

Today's hours:
6:30am - 7:30am
8am - 11am
2pm - 3pm
6pm - 7pm
otherwise by appt.

Tues. Nov. 24th, 2009

Today's W.O.D
SDHP - 95#/65#
Box jumps - 24"
Knees to elbows
21-15-9 for time

Today's hours:
9am - 11am
2pm - 3pm
6pm - 7pm
otherwise by appt.

Mon. Nov. 23rd, 2009

Today's W.O.D.
"Fran"
Thrusters - 95#
Pull-ups
21-15-9
For time

Today's hours:
6:30am - 7:30am
9:30am - 10:30am only

Tomorrow's hours:
9am - 11am
2pm - 3pm
5pm - 7pm

Sun. Nov. 22nd, 2009

Well, back to the rainy weather. We returned home last night from everyone's favorite place, Las Vegas. Our combat challenge team competed on Wed, and even with a costly penalty, we made it to the finals on Fri. Although we had a decent showing, we lost to last years champions, Team Dr. Pepper. We had a great time except for the fact that I lost me cell phone in a cab on the way to the competition......nice job Mick. So if I have not returned any messages, that's the reason. I had it insured so no real loss overall except for inconvenience. Thanks to Mike and Derek for holding classes this week. I will be following up with them to see how things went. I will be closed today but will be open tomorrow morning for a 6:30am class. I am on shift so the classes may be limited....I will update as things change.
This week is Thankgiving so we will be closed Thurs. and possibly Fri for travel. Again, I will update as needed. Let me know if anybody has any questions. I will have a phone activated by this afternoon. Have a great Sunday!!

Mick