Workout of the Day

WOD

Monday's Training:

Strength:

Front Squats

1x5 @ 65% of 1RM

1x5 @ 75% of 1RM

1x5+ @ 85% of 1RM

Metcon:

"Thin Air"

4 Rounds:

40 Air Squats

30 Abmat Sit Ups

200m Run

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Saturday - #PrimalHeroes WOD at 9:30am then Snatch Clinic with Coach Joel!

Sunday - YOGA 10am!!

If you're as sore as I am after this week, YOU NEED YOGA!

Friday's Training:

Strength:

Deadlift

Build to a Heavy Set of 10

Metcon:

"Captain Insano"

3 Rounds:

20 Deadlifts (155/105)

15/10 Cal Row/Bike

20 DB Reverse Lunges (50/35)

15 Burpees

Goal: Consistent pace first 2 rounds, push through last round

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MORGAN GRIFFIN IS OUR RAFFLE WINNER!!! Congrats Morgan and have fun in Miami :)

Thank you to all who participated and donated to our new equipment fund! We appreciate you!!

Don't forget to pick up your t-shirt or tank top!

Sign up for the Primal Liftoff on Saturday, September 15th!!

Thursday's Training:

"Strict Nicole"

Rx

20min AMRAP:

400m Run

Max Unbroken Strict Pull Ups

Sc1

20min AMRAP:

400m Run

Max Unbroken Banded Pull Ups

Sc2

20min AMRAP:

200m Run

Max Unbroken Ring Rows

Goal: At least 5-6 reps each set

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We are going to do the Raffle Drawing tomorrow evening at 6:30pm! Please purchase your raffle tickets to support buying new equipment for the gym before then, and be entered to win a free two night stay in a Hilton in Miami - including breakfast!!!! It's a $280 value!!!!

We should also have out t-shirts in tomorrow afternoon! We will hold yours if you ordered one, and we will also have extra if you'd like to purchase one!

Wednesday's Training:

Strength:

Back Squat

1x5 @ 65% of 1RM

1x5 @ 75% of 1RM

1x5+ @ 85% of 1RM

Metcon:

"Everest"

For Time:

21-15-9

Back Squats (225/155)

HSPUs

Rx+: Strict HSPUs

Goal: Big sets, fast transitions

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In three weeks we will be hosting a BIRTHFIT Postpartum Series at the gym. It begins on Tuesday, September 4 and runs through September 27. It is a 4 week program meeting Tuesdays and Fridays at 10:30am. The program is designed for moms who would like to:

  • honor your postpartum body,
  • establish a solid core foundation,
  • wake up your posterior chain,
  • and enhance your posture through safe, effective functional movements that transfer into everyday life tasks.

If you know someone who is in the first year of postpartum, please let them know about this program. You can find out more information here.

Tuesday's Training:

"Jump City"

For Time:

1 Round

800m Run

80 Double Unders

21 Hang Power Cleans 135/95

2 Rounds

400m Run

40 Double Unders

15 Hang Power Cleans 135/95

3...

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Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. “By the time that (Simmons) passed, he had mentored and ministered to over 1,000 kids,” says Simmons’ wife, Lisa.

The Randal D. Simmons Outreach Foundation was established in Simmons’ honor and aims to uphold his vision. The foundation serves to empower and encourage families and at-risk youth in underserved and low-income areas. The organization hosts fundraising events to raise money for the kids Simmons cared about.

“My dad, he was a hero,” Simmons’ son, Matthew, says. “He was basically the biggest role model anybody could follow.”

Even after his passing, Simmons remains an inspiration. LAPD and SWAT-team member George Ryan, who also leads the CrossFit Striking Trainer Course, described him as a “real-life superhero.” Shortly after Simmons’ death,...

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Join us Saturday morning after class at 10:30am for a wood burning class to make your own custom cutting/cheese board with Ashley! It's only $15 to participate and we will provide snacks and champagne.

We are on week 4 of our Heroes of Summer challenge this Saturday, and we will be doing "Viola". Post on social media with #PrimalHeroes and the person with the most posts will win a prize!

Speaking of prizes, please enter our raffle for a trip to Miami!

Friday's Training:

Strength:

1 Power Clean + 1 Front Squat + 1 Push Jerk

Build to a Heavy Complex in 12 minutes

Metcon:

"Wise Men"

3 x 3 min AMRAPs:

3 Power Cleans

3 Front Squats

3 Push Jerks

3 min rest between AMRAPs

Weights: 125/80, 145/100, 165/110

Rx+: 135/95, 155/105, 185/125

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Hey guys!

We want to give you the chance to take a little getaway to Miami by raffling off a FREE 2 night stay plus breakfast for two in a Hilton hotel! Enter to win by purchasing tickets - $6 each or 2 for $10. All proceeds are going towards new equipment for the gym - probably some new plates or barbells this next go around. We will have the drawing next Wednesday, August 15.

If you didn't notice it, we just got a new airbike from Rogue called the Echo. Check it out!

Thursday's Training:

"Catch Fire"

Rx

3 Rounds:

1000m Row

200m Farmer's Carry 50/35

100 Ft. Walking Lunge

Scaled

3 Rounds:

750m Row

200m Farmer's Carry 35/25

75 Ft. Walking Lunge

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Check out the newest episode of the CrossFit Podcast about Type 2 Diabetes:

Regan Doele boldly posted "We Cure Type 2 Diabetes" on a sign outside his affiliate, Octane CrossFit, in Phoenix, Arizona.

CrossFit Founder Greg Glassman is on a mission to enlist doctors, medical professionals and affiliate owners to understand "The Mess." Octane CrossFit caught the attention of Coach Glassman because it stands behind the truth: CrossFit affiliates have cured and will continue to cure Type 2 Diabetes.

Learn more about "The Mess" here:

Greg Glassman: The World's Most Vexing Problem

•...

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We are now carrying an organic cold brew coffee in convenient 10.5 oz cans called Bolt from a local coffee purveyor Buddy Brew Coffee! There are two options; Nitro and Original. Both are freshly roasted and pack a punch - 325mg of caffeine with no artificial ingredients you would normally find in a preworkout powder.

The retail cost is $4 per can. Try one out before your WOD or grab one for your morning routine!

Follow Buddy Brew Coffee on Instagram

Tuesday's Training:

"Napalm"

Rx

2 Rounds:

10 Bar Muscle Ups

20 Bar Facing Burpees

30 Deadlifts (225/155)

40 Wall Balls (20/14)

Scaled:

2 Rounds:

10 C2B Pull Ups

20 Burpees

30 Deadlifts (155/105)

40 Wall Balls (14/10)

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