increase weight – Fri 8.25.17

 In W.O.D.

Strength: EMOM for 12:00:
– 1 Power Snatch + 1 Hang Power Snatch

*Increase weight every 4 minutes

Conditioning:  5 rounds for time:
– 5 Knees to Elbows (Health: knees AHAP)
– 10 Shoulder Presses – no push press (Performance: 115/85#, Fitness: 95/65#, Health: 75/45#)
– 15 Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: land in power stance)
– 20 KB swings (Performance: +53/35#, Fitness: 53/35#, Health: AHAP)


Remember to sign in for the class you plan on attending on Mindbody.  This is a way we know who will be in class and how we can best help you meet your goals.  It’s also a way to contact those should some unexpected event take place in case and change in schedule may occur.  Also, it’s a great way to maintain your motivation!  Once you sign up, now you have to go, right!?


Sunday we mentioned Coach Buck and Mikayla and their Scottish Games Training (HERE).

The Iron Thistle Highlanders are putting together an Unofficial Games locally in Vacaville.  The ITH Invitational Throwfest will be Monday, September 4th from 9am-4pm at Meadowlands Park, 6181 Vanden Rd, Vacaville, California 95687


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike.  So share with your friends!

For more information, go HERE

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