2/28/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Work up to a 3 Rep Max Split Jerk (can use rack)

Then…….

Black/Blue/Grey WOD

For Time:
800m Run or 800m Row
40 KB Swings (70/53) (53/35) (35/26) (26/18)
20 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
10 Ring Muscle-Ups (10 Bar MU’s) (10 Ring Pull-Ups AND 10 Ring Dips) (10 Pull-Ups and 10 Dips with Bands)
*12 Minute Time Cap

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean
-  Justice – 110# Front Squat
–  Dana – 212.5# Front Squat
–  Brandon S. – 265# Front Squat
-  Missie – 1st Rope Climb!
-  Chris T. – Legless Rope Climb
-  Bri – 1st Rope Climb

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2/27/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 5 Touch & Go Power Cleans for 10 Sets

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 9 Minutes of:
7 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
14 Push Ups (from Knees)
21 Double Unders (7 Double Unders) (42 Singles)

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean
-  Justice – 110# Front Squat
–  Dana – 212.5# Front Squat
–  Brandon S. – 265# Front Squat
-  Missie – 1st Rope Climb!
-  Chris T. – Legless Rope Climb
-  Bri – 1st Rope Climb

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2/24/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WOD

“Open WOD 17.1″

For Time:
10 DBell Snatches (50/35) (40/20) (25/10)
15 Burpee Box-Facing Jump Overs (24/20) (20/12) (12/8)
20 DBell Snatches
15 BBFJO
30 DBell Snatches
15 BBFJO
40 DBell Snatches
15 BBFJO
50 DBell Snatches
15 BBFJO
*20 Minute Time Cap

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean
-  Justice – 110# Front Squat
–  Dana – 212.5# Front Squat
–  Brandon S. – 265# Front Squat
-  Missie – 1st Rope Climb!
-  Chris T. – Legless Rope Climb
-  Bri – 1st Rope Climb

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2/23/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Make Up/Challenge/Skill DAY

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean
-  Justice – 110# Front Squat
–  Dana – 212.5# Front Squat
–  Brandon S. – 265# Front Squat
-  Missie – 1st Rope Climb!
-  Chris T. – Legless Rope Climb
-  Bri – 1st Rope Climb

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2/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes On the Minute Complete 4 Bench Presses for 5 Sets

Then……

Black/Blue/Grey WODs

For Time:
10 Rope Climbs (5 Rope Climbs) (20 Progressions)
*5 of them legless

And/ Or

For Time:
1 Minute Max Calorie Row

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean
- Justice – 110# Front Squat
– Dana – 212.5# Front Squat
– Brandon S. – 265# Front Squat

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2/21/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every Minute On the Minute Complete 1 Front Squat for 11 Sets

Then……

Black/Blue/Grey WODs

“Open WOD 13.4″

As Many Reps As Possible in 7 Minutes of:
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – …
Clean & Jerks (135/95) (95/65) (65/45) (45/35)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) 

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!
-  Austin – 215# Snatch
-  Kira – 115# Snatch
-  Annette – 131# Snatch
-  Jason G. – 1st Bar Muscle Up
-  Justice – 55# Snatch
-  Kathleen – 140# Power Clean
-  Erik – 200# Power Clean
-  Dustin – 245# Power Clean
-  Shelley – 132.5# Power Clean
-  Annette – 160# Power Clean
-  V. – 135# Power Clean
-  Rene – 205# Power Clean
-  Steve L. – 235# Power Clean
-  Wes – 235# Power Clean
-  Christina – 110# Power Clean
-  Scott – 215# Power Clean

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2/20/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Every 2 Minutes Complete 2 Snatches for 7 Sets
*Does NOT need to be touch and go, but should not take more than a few breaths between reps

Then……

Black/Blue/Grey WODs

As Many Rounds As Possible in 15 Minutes of:
5 Ring Muscle-Ups (5 Bar Muscle Ups) (5 Ring Pull-Ups AND 5 Ring Dips) (5 Pull-Ups AND Dips with Bands)
10 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10)
15 Pistols, Alternating (Assisted) (Goblet Squats 35/26)

February “COOL” Board

***Make some goals for yourself for February

-  Missie – Strict Pull Up
-  Paul – Strict Pull Up
-  Jaime – 70# Weighted Pull Up
-  Jim N. – 1st Handstand Push Up
-  Angie P. – 165# Squat Clean
-  Jodi P. – 105# Squat Clean
-  Christina – 105# Squat Clean
-  Kira – 120# Stone 2 Shoulder
-  Chris M. – 400# Deadlift
-  Austin – 405# Deadlift
-  Nicole – 295# Deadlift
-  Rebecca – 195# Deadlift
-  Angela – 155# Deadlift
-  Ana – 165# Deadlift
-  Dustin – 450# Deadlift
-  Blake – 350# Deadlift
-  Angie P. – 255# Deadlift
-  Kira – 285# Deadlift
-  Kati – 345# Deadlift
-  Courtney – 225# Deadlift
-  Pete – 345# Deadlift
-  Brandon S. – 405# Deadlift
-  Jen – 220# Deadlift
-  Angie M. – 275# Deadlift
-  V. – 225# Deadlift
-  Ben – 435# Deadlift
-  Cherie – 205# Deadlift
-  Andrew J. – 455# Deadlift
-  Justin P. – 355# Deadlift
-  Ashley – 205# Deadlift
-  Bri – 145# Deadlift
-  Justin P. – 235# Front Squat
-  Justin V. – 410# Deadlift
-  Kelsey G. – 1st Strict Pull Up
-  Dustin – 1st Ring Muscle Up!

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Athlete of the Month: Kevin Palmer

Athlete of the Month: Kevin Palmer

Birthday: 7-13-1977…I’ll be the BIG 40
CrossFit Birthday: November 2012FB_IMG_1439078680929

How did you hear about CrossFit? My wife worked with Steve Harms at the time. He talked about it quite a bit (and pretty sure he still does) and she thought it would be something good for me.  After losing my mom in June of 2012, she knew I needed something to get me out of a slump.

How has CrossFit changed your life? Well, several things…it’s made me treat my body differently with what I put in it etc. It’s gave me confidence in myself to do and try things I didn’t think I could. It’s made me feel young (not that I’m old) again and refreshed.  It’s definitely a stress reliever for me.

Favorite & least favorite movement
Favorite movement…clean/squat clean and toes to bar.
Least favorite…snatch,  DUs, and overhead squat.  Plus everything else I stink at

Family info I’m married to defenitly my best friend going on 13 years.  We have 4 outstanding kids (2 boys, 2 girls) who are smart, funny, athletic  and the kindest around. They keep us extremely busy ALL year round. Some day I’m hoping crossfit becomes a gcp-2933part of them. I would love to enjoy my passion with them.

Something interesting about me.  I’m actually a pretty boring guy anymore. I used to race motocross back in the day, so I’ve always had a competitive side to me. I really enjoy the weekends watching my kids play sports and just having fun. I would say my wild days are long gone.

Favorite saying …”don’t be afraid to be great” and “day by day”

Favorite songs to work out to …any hip hop/rap.  I love Eminem,  DMX can get me pretty fired up too! 515 always has a good play list regardless.

Favorite TV show or movie I’m really into “This is us” right now.  I enjoy documentaries of any sort. Always got into the Sopranos way back when.

What movement or skill were you most excited about when you were able to do it? ..definitely musle ups.  I used to watch people do those and was amazed by it. There is something about being up on the rings or bar that just makes you feel like something special .

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