What-Eva!

Manners?
1) "What's a KB Swing?" I'd laugh if I wasn't crying so hard. wtf!
2) Half the group just started out of nowhere, like it's a flippin' fun-fair...it's CrossFit folks, ya know,..."3-2-1, Go!" double wtf!


Anyway, Eva lived up to her name...done quite rightly at speed, that's as close to a puker as you can get.


She even spawned a new rally cry...move over "Get some" "You gotta want it" "Dig deep" or even the "Rebel Yell"...yep, "Bring the Salt" now has a place as an inspirational rallying cry! Try it out...and feel the power! (var. "Bring the salt, baby" "Bringing the salt")

Wake up call!

"What are people talking about? This Corps Fitness class is a breeze....hmm, where's the coffee?"







Meanwhile, inside...1 minute w/ Posers
L-sit, Side-to Side/Med Ball, Push Up, B&T Jump, Jump Pull Ups, Jump Rope, Modified Plank, Bear Crawl, Hot Seat, Push Press






Tomorrow, Eva (5rds: 800m, 30 Swing, 30 Pullups)

We made it!!

4 weeks, lots of sweat and challenging workouts for our first kids camp. 15 started out and 11 made the final push to graduation where they finally earned their shirts and realized their goal...to finish. As the instructor, it was a rewarding experience to see the younger generation push themselves and get motivated. Unfortunately 5 could not make it but the 6 that were able to make it to graduation got their last workout as a team and finished in fine form. Thank you to all the family members who came out to support their "recruits"!

Smokehouse abs

The many uses for the Smokehouse! 1 minute 5 knee to elbows/5 lsits; 1 minute 5 hang runs/5 V-twists; 1 minute 5 side twist knee to elbows/5 bicycle crunches

What just happened?

That would be "Pods w/ Bear Crawl-Crab Walk-Side Step Transitions." Ohhhhh....that explains it.
-Burpee, JM Row, Slasher/Halo
-Weighted Sit-Up, Dead Bug, Windmill
-JJ2BT, Woodchop, DB Swing
-Box Jump, 8 Ct, Side Hurdle

Keep working...

Note: M-W 6:30 CrossFit WOD with Scott. Be sure to stop by, do the WOD, and get some great form pointers. There are always refinements and improvements to be made...

Are you butt-winking squats still? Not pushing head through, still? Turtle-necking push-ups, still? Have you gotten your first un-assisted pull-up, yet?

Are you asking "Is the thruster the one where you...?"....still?

Coming this FALL...Corps Fitness Contests...get your form down NOW!
(photo courtesy CrossFit.com)

Doh!

Fri. July 10 KB (5am, 9:30am): Blow Out Special. Welcoming back any and all vacationing KBers. (but you don't need to be a KBer to appreciate this one)! Be warned, show up ready for this one, lace 'em up!

Sunday Special (July 12, 10am, 1 punch): CrossFit Eva...with penalties.

Scenario 1: Arrive, warm up, do workout, modify/sub if needed, no questions asked. No penalty

Scenario 2: Arrive, ask "What can I sub for running, pull-ups, or KBs?" Penalty=add 10 reps

Scenario 3: Arrive, ask "What's Eva?" Penalty= add 1 rd

Scenario 4: Arrive, ask "What's the workout today?" Penalty= You'll be asked to leave!

Get your stuff together!