Saturday, 1/5/13

Join us for a night of CINEMA and FUN to help Make Like a Monkey Productions raise enough money to make a film print of its short movie, The Artist & The Olympian.  We’ll show the movie and get a chance to ask the cast and crew (including Donny Shankle) lots of questions.  This event is taking place tonight (SATURDAY NIGHT) at 7pm.  Tickets (by donation) are here!

ADVANCED OLY, with Jim, 9-11am.

HYBRID/ADVANCED OLY, with Jim, 12-2pm.

BRING A FRIEND, with Erin, 11am.

The above is what it sounds like, friends come for free even if they’ve never done CrossFit ever before!


Wondering where the Endurance classes on Saturdays have gone? Coach Ave will be coaching more hours DURING the week, but she has JUST begun a program to learn how to assess some of the mobilization issues she saw while coaching – she’s going back to school for Massage Therapy! Over the next year you’ll hear lots about what she’s learning and you’ll see her during the week so ask her how things are going – she will be missing you guys on the weekends but we are super proud of her for stepping out to grow her knowledge-base as a Coach… and VERY excited for her to practice :)


DYNAMIC WARM-UP: Learning the Air Squat, and moving the Goblet Squat. Followed by, Musical Medballs with High Knees and Butt Kicks, 5-10 minutes depending on class size.

ACTIVATION: Single Leg Squat Hold, 1 minute per side.

SKILL WORK: Box Jump, 5-10 minutes.


To be completed “stadium-style” in teams that allow for easy organization of athletes:

Goblet Squat, 20 reps.

Medball Slam, 20 reps.

Box Jump, 20 reps.

We’ll complete two to three rounds of this depending on team and class-size.  The time to rest between the rounds will be as needed. 

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