2 rounds of:
10 lateral lunges
10 self hugs
10 squat to stand
10 arm circles
2 rounds of:
10 1,2 touch
10 BB Press
Run 800m together
60 Air squats total
50 Sit Ups total
40 Push Ups total
As most of you know we (Andrea, Andrew, Barry and Brian) are heading up to the Gymnastics certification today, so we are leaving you in the hands of the Uncle Manny, the ever so able Olympic Weightlifting stud! He will be doing a body weight boot camp style workout today some come get after it this morning! Have a great weekend and we'll see you guys on Monday.
Glen and Shannon became members when we very first opened in May and July respectively. From the start they have been extremely supportive and encouraging in our CrossFit community. Watching these two grow, get stronger and more confident in the moves has been a pleasure. You know they like CF when they go on vacation and search out boxes to try! Both Glen and Shannon are a pleasure to coach because they are eager to get more efficient, do things right and be safe with the movements. You need members like these two who are consistent, provide feedback, ideas and constantly rally around what we're doing at the gym. You guys are great! It has been awesome to see the progress you two have both made over the last year and I look forward to seeing where the next year takes you. Keep up the hard work!!!
How long have you done CrossFit and what was your reason for joining?
Alright you guys, we're trying something a little different when ordering shirts this time. Rather than collecting the money and putting in the order and trying to keep track of everyone's shirt, we decided to have custom ink take the orders, keep track of purchases and send the whole order to us after the deadline which is June 13th. Since this is the first time ordering the shirts this way we thought we'd pledge the money we make from the shirts to new equipment like wall balls and kettle bells. You can go online at https://www.booster.com/cfpv to buy your shirt. Go check it out!!!
I thought I had a cool idea, it wasn't thought out very well though. We don't need the money for equipment, we buy new stuff all the time anyway! We're going to donate the proceeds to West ans South Albany High School's Athletic Programs since we have over a dozen active athletes at both schools.
Don't forget we have Yoga again tonight at 7:15 p.m. It was an absolute hit on Tuesday so if you missed it or want to do it again, please come on down and get your yoga on!
10 a.m. CLASS!!! PLEASE DO NOT park along side of the building across from us, they will be moving and need access over the next few days. We have plenty of room on the side of our building in the gravel Thank you in advance!
Lastly, there will be NO OLY CLASS this Saturday!!! Don't forget...
Yoga was a success!!! We had a great turnout and heard a lot of positive feedback. Thank you Alyssa! If you missed it last night be sure to swing by Thursday night at 7:15 and check it out. Again, this isn't power yoga, we're trying to increase your mobility and help you guys stay injury free. Feel free to bring a friend but it's $3 for non-members!!!
ALSO--> this Saturday there will be NO Oly class, just a regular 10:00 a.m. class.
This Saturday there will be no Oly class, we will have our regular scheduled class at 10:00 a.m. but we'll be in Portland at the Gymnastics certification learning new and different ways to get you guys in better shape via body weight movements.
ALSO--> Do not forget that tonight will be our very first Yoga class at 7:15. Come one come all, don't forget to bring your mats!!!
Don't forget we only have one class today at 10:00 a.m.!!!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
We have Oly class at 9:00 a.m. this morning and regular class at 10:00 a.m. Don't forget that Monday is Memorial Day and we will only be having one class at 10:00 a.m. Have a great weekend!!!
Olympic Weight Lifting
ANOTHER super awesome student we have to say goodbye to!!! Katie came from CF Train and already was a bad ass. We had the pleasure to watch her name fill up the PR board month after month. She always has a great attitude, is one of the few students who would WOD on test days, and is an easy athlete to coach. She never shies away from a challenge I'd put in front of her when finding weight for a workout or attempting a PR on a lift. It is with great sadness we have to see her go but know that she is headed to bigger and brighter things and I'm sure she'll probably find a box to join when she settles down. We will miss you dearly!
How long have you doing CrossFit and what was your reason for joining?
Just a reminder that we have normal class schedule tomorrow with OLY class at 9:00 a.m. and class at 10:00. Don't forget to bring a friend!!!
Memorial Day is Monday so don't forget to set your alarms and get down to the box at 10:00 for "Murph"!!! Check your previous times and let's aim to smash them...
Lastly, we will have yoga next Tuesday and Thursday at 7:15 so bring your mats, water and get ready to get mobile...
Don't forget that class is normal schedule this Saturday with OLY Class at 9 a.m. (we'll be working on the snatch) and regular class at 10 a.m. ALSO--> Memorial Day we'll only be doing one class at 10 a.m. and just like most CF Boxes around the globe, we'll be doing "Murph". If you haven't done it before it consists of a 1 mile run, 100 pull ups, 200 push ups, 300 air squats (done in any order, and wearing a weight vest if desired) followed by a 1 mile run. Let's Go!!!
We tackled Nancy a few months ago and a lot of people killed it! I want to get after her again and see where we are making improvements, plus it's going to be a beautiful day and hitting the road a little bit feels nice. Let's go!!!
Just to keep you all in the loop, we will be having one class on Memorial day at 10 a.m. We will be doing "Murph" that day so mark your calendars and if you'll be around come join us...
ALSO--> we just wanted to share that on May 31st, 4 of your CFPV athletes will be going up to the CrossFit Gymnastics cert and will be bringing back all kinds of fun drills and skills to share with you guys to help you all get better with body weight movements.
Over the weekend we had several athletes and local friends compete in the Oregon Ironman at Chinook Winds Casino in Lincoln City! Not only did they all do awesome but we had a great team of supporters there to cheer them on. Nice work all of you!!!
ALSO--> Our sister affiliate CF Train went to regionals and absolutely SMASHED it. They ended up coming in 14th out of 30 teams! They are definitely contenders and wouldn't be surprised if they are on the podium next year, great work you guys!!!
Good morning!!! We have a super fun WOD lined up for you all today. We are going to get after a 5k fun run style workout, you'll run specified distance and then complete a task before taking off on another run. The longest distance you'll run is 1200m at a time so there is no need to worry if running isn't your strong suit. Let's get in here and get after it!!!
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