Friday, February 2, 2018

Workout: “Open Test”
As Many Rounds and Reps as Possible in 20 Minutes of:
50 Wallballs (20,14)
50 Double Unders
40 Box Jumps (24,20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145,100)
20 Jerks (145,100)
10 Snatches (145,100)
10 Ring Muscle-ups

Tuesday, July 5, 2016

Workout: “Isabel”

30 Snatches for time (135, 95)

Accessory: 3×20 Barbell Back Racked Good Mornings (45)


July Member Spotlight:

Brandon Erickson

Occupation:  I’m the owner of Erickson Structural Consulting Engineers.  We specialize in forensic investigations, assessments and design of repairs for existing building structures.  I love my job and being self-employed, even though it can be stressful at times.
How long have you been participating in CrossFit: My first CrossFit class was December 26, 2011.  I tried CrossFit at the invitation of my good friend Michael Jensen and loved it on the first day.  Since then I’ve completed about 1,800 WODS (#spreadsheets).
Favorite WOD:  I don’t have a single favorite WOD, but in general I like the longer WODS that test your stamina and endurance (but I don’t recommend double-Murph).
Favorite Lift: Hang power cleans (no squatting or bending over) and rowing (rowing isn’t really a lift, but it’s the one activity in CrossFit where being tall is an advantage).  I’m also partial to backwards running and double unders
Why do you do CrossFit:  My “why” has changed over time, but is generally centered around the variety of challenges and ways to measure progress offered by CrossFit.  There are so many ways to be challenged and improve.  I never lifted weights before CrossFit and I’ve enjoyed gaining strength while learning new skills.  I enjoy the process of training.  I used to train for triathlons with a race or an event in mind, but I now find that I enjoy the simple pleasure of daily WODS for the health, social and mental benefits.  I still enjoy a competition now and then, but it’s not why I train.  I often will WOD at the box in the morning and then do something CrossFit-related at home after work to de-stress.  The CrossFit lifestyle suits me well.  I enjoy working out with family and good friends.
Favorite CrossFit Moment:  I don’t have a single favorite CrossFit moment, but I do enjoy setting new PR’s in WODS and lifts and improving my skills.  Several of my PR’s have come in CrossFit competitions or the Open, which was fun.
Favorite Cheat Meal:  Deserts made of chocolate.
CrossFit Advice:   Be consistent.  Make training a priority and arrange your schedule to include daily exercise.



Monday, February 29, 2016

Workout: In 4 minutes complete:
30 Lateral Barbell Burpees
Followed by max rep Snatches (95,45)

Rest 4:00 minutes

In 4 minutes complete:
20 Lateral Barbell Burpees
Followed by max rep Snatches (115,65)

Rest 4:00 minutes

In 4 minutes complete:
10 Lateral Barbell Burpees
Followed by max rep Snatches (135,95)


The Future of Fitness

Our CFSC kids taking it outside for some fun functional fitness! Our Kids Classes are offered Tuesday-Thursday at 4pm (ages 7-10) & 5pm (ages 4-7)

Thursday, December 24, 2015

Work up to a heavy 3 rep Push Press
Work up to a heavy 3 rep Push Jerk
Work up to a heavy 3 rep Split Jerk

Workout: As many rounds as possible in 15 minutes of:
15 Chest to Bar Pull-ups
15 Wall Balls (20,14)
15 Squat Snatches (75,55)
15 Box Jumps (24,20)