WOD

AMRAP snow shovel …..not really but if you are having trouble driving please stay home and take a much deserved rest day. We are going to do our best to open for all class times however we may need to cancel depending upon the conditions. We will do our best to keep you posted on the Facebook group and on the website. You can also call the gym if you would like to make sure we are open before heading out!

WOD

10 RFT

7 pull ups

7 push ups
Then…

Snatch 5-5-5-5

Today we are introducing a new form of torture. I mean a new movement. Actually it is just a bit of a modification to an old one. The Kb G2O, or kettlebell ground to overhead: it is a kb swing with the added caveat that the kb must touch the ground between reps. This movement is a little more difficult than a swing due to the increased range of motion and the tendency to break the lumbar curve and round the lower back. You will have to fight just a little bit harder to maintain a good position. Best of luck to you!

WOD

5 RFT

3 Muscle Up

30 Wall Ball

9 Kb G2O

The 4:30 class has been rocking the past 2 days! Monday we had 13 participants and yesterday we had 10 people come in and just get after it. I absolutely love the “organized” chaos that happens at 4:30 every day.

The CrossFit Games are coming up. We are NOT a gym that makes a big deal about competitions, and certainly don’t want to force anyone into anything that they are not comfortable with, but we are still going to participate. Why?  We do it because we are not just a bunch of individuals who come in and work out on our own. We are a community. Every day we row, run, lift, pull, press, suffer, huff, and sometimes bleed together. This year we have a legitimate chance at qualifying a team for the regional competition, and you can be a part of that. Whether or not you feel like you are good enough, we are proud of what you have done and want to show the rest of the world. Registration opens up soon, so don’t be shy. Put it out there and really find out where you stack up. It’s not about where you finish, it’s about getting there.

Jason and I have both been a part of another CrossFit gym. For many of you, there is no “measuring stick” for which to compare yourselves to because this is all that you know. You are an amazing group of people. Every day you come in here and give all you have to give. Even when you are sick, missed a meal, or have generally had a bad day, you just do the work. The result of that is that you all see some pretty amazing gains. The things you see happening around you (and in you) every day are not typical. They are a direct result of your resolve and commitment. We try to recognize achievements and accomplishments, but sometimes we miss things. Even if we don’t say it enough we want you to know that we are proud of each and every one of you and the progress you have made. The things we see here at Conviction CrossFit are not normal. We are an exception here, and I love it!

WOD

OHS

5-5-5-5

2 max efforts on a 500m row – rest as needed between

Extra fun: TBA

Check out Tomi getting her 1st rope climb yesterday!

Good news Conviction CrossFitters: we have added a 6pm class on Mondays and Wednesdays!  The new class time should allow a few more people to be more consistent with their WODs and maybe even attract a few new people. Catalyst Class consequently will move to 7pm instead of 6pm.

Also, we will no longer be hosting yoga on Thursdays at 11am. For info on yoga, contact Mary directly as she will still be teaching out of her home.

WOD

20 Burpee

20 Deadlift 95/135

50 Mountain Climbers

50 Reverse Wall Ball 14/20

20 Hang Power Clean 95/135

20 Pull Up

Strength

Press

5-5-5-5

Only two more days of “project suck it up”. Keep it up guys you are all doing great! I know several of you are very close to making the push up goal. You will get a few of the push ups out of the way with the WOD. I’m pretty sure that I am sick of push ups.

WOD

4 RFT

Row 200m

20 Med ball push up

20 Butt 2 ball air squat

20 T2B

Days like yesterday make it fun to be a coach. The workout wasn’t too technical, but it definitely wasn’t easy either. Just one movement. Over, and over, and over. You all did great. It was so much fun to see everyone go for that extra round, and usually get it! Special shout out goes to Matt Anderson who got 15 rounds Rx’d. Definitely the performance of the month on that one!

WOD

6 RFT

10 Push Up

10 Pull Up

10 Sit Up

10 Air Squat

WOD

Death By Power Cleans 95/135!

WOD

3 Rounds for Total Reps

1 min Kb swing 35/55

1 min sprawl

1 min sit up

1 min wall ball 10/20

1 min rest

Strong

Deadlift

5-5-5-5

WOD

15-12-9-6-3

C2B Pull Up

Box Jump 24/32

WOD

Power Cleans

5-5-5-5

AMRAP 5

3 Power Clean 105/155

6 Push Up

9 Air Squat