CrossFit Emerald Coast

No Hurricanes Allowed!

Rest Day!

Heads up:  We will be having our regularly scheduled AM classes at 6am and 7am tomorrow (Monday).  However, we will only be having the 4pm class and will be closed for the rest of the afternoon in observance of Labor Day. 

Chris J and Medea hitting the 30" box jumps

Gone to Green

"Kelly"
5 rounds for time of:
400m run
30 box jumps, 24" box
30 wallball shots, 20#/14# (men/women)

This has been a rough week for us at CFEC:  We've had to give up another dedicated athlete - this time to the Army.  Ryan is leaving us to complete his transition from blue to green and begins his Army training very soon. 

Good luck Ryan!  Keep in touch and please come in for a WOD next time you are in town!!

Ryan giving the 1.5 pood a go

TGIF, I Think...

"Annie"
50-40-30-20-10 reps each for time of:
double-unders
situps

Joel can shrug so powerfully, he actually levitates!

Muscle-Ups Are The Easy Part!

"Nate"
Complete as many rounds in 20 minutes as possible of:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 2 pood/1.5 pood (men/women)

If you cannot do muscle ups, do 4 pullups and 4 dips per muscle up as a substitution

Joel and Bill taking it all in after the WOD

Onward and Upward

"Aliyah"
10 rounds for time of:
10 pistols, alternating legs
10 box jumps, 30" box

Sad Announcement:  Tomorrow (Thursday) is Aliyah's last day with us before she moves to the DC area.  Make sure you say good-bye to her before she leaves!

Aliyah, you are an awesome athlete and will be missed.  Thank you for your dedication and for helping us out with these crazy rowing contraptions.  Please keep in touch!

 
Bet she's gonna miss those heavy squat cleans!

The Finish

Push Press
3-3-3-3-3-3-3

Mike will be out of town from Wednesday morning until late Saturday.  If you need anything from us or would like to schedule a slot for our Free Foundations class, please contact kimberly at kimberly@crossfitemeraldcoast.com. 

Wow, Bill!  What do you feed those things??

You Know Half Squat?

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

And now for a little comic relief!  Check out this amusing segment from 'Exercise TV' -- a seemingly credible entity on fitness (with the fancy studio background and video production).  Hopefully you'll see the difference between mainstream fitness and true fitness that CrossFit delivers.  Anyone want to challenge Violet to a set of Bottom-to-Bottom Tabata Squats?  That is, of course, assuming you can survive her squat challenge shown at the end of the video!!

Up Where We Belong

Rest Day!

We do not have a Free Foundations Class scheduled for next Saturday morning (August 30th).  However, if we get enough interest and some commitment from a few people, we will easily put it back on the calendar.  If you or a friend want to get started with us at CrossFit Emerald Coast or would like to try us out, please email Kimberly at kimberly@crossfitemeraldcoast.com for more details.  Thanks!

Now that's what I call a Burpee!  Nice work Chris!

Tropical Storm This

9am Class WOD:
6 squat cleans, 135#/95# (men/women)
8 kettlebell swings, 2 pood/1.5 pood (men/women)
10 squats (yes, only ten air squats)
250m row

This was a very challenging, high weight, high intensity WOD - great efforts by all!

The rowing workshop this morning was a great success!  Many thanks to Coach Aliyah Snyder for putting together a great program!  Everyone in attendence had significant improvements in their rowing form and their workouts will be so much more effective in the future!  Please leave your comments about today's seminar - we want to hear it from you!

Rowing Workshop WOD (two person teams):
750m row
30 squats
30 situps
30 burpees
500m row
20 squats
20 situps
20 burpees
250m row
10 squats
10 situps
10 burpees

Thanks to everyone who made the rowing workshop today!

Hang Time

"Karen"
For time:
150 wallball shots to 10' target, 20#/14# (men/women)

Medea catching some air on the 24" box