Workout of the Day

WOD

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Gift guide for a health-conscious family member/friend or yourself!:

Stuff we sell:

  • Fundamentals - 6 classes to learn all of the basics of CrossFit- $199 (can split with someone)
  • SFH products - high quality protein and fish oil to help you recover from your workouts
  • Vital Proteins collagen peptides - perfect for getting healthy skin, hair, and nails, as well as joint and tissue repair and better digestion!
  • Jump rope - speed ropes that can be sized individually

Stuff you can buy online:

  • Rogue Fitness gift card - shop for your own wrist wraps, barbell collars, chalk, wod clothes, even...
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Friday - holiday party at 6pm at the gym, bring a dish and/or drinks to share, family/kids are welcome, wear a onesie!! 4;30pm class is the only evening class that day.

Saturday - stick around after class for a rope climbing skill session with Coach Christina at 10:30am

Sunday- join us for an active recovery yoga session with Michelle at 10am

Thursday's Training:

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.

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As we welcome more and more moms and dads to our gym, (Congratulations to Nathalia and Marcus for the birth of their son Lucas a few days ago!) we want to make sure you all know about the BIRTHFIT Postpartum series that we are proud to host with BIRTHFIT Regional Director, Brooke Tompkins. You can learn more about her here.

The postpartum series is 2 classes per week over 4 weeks:

Now that you've brought a baby into the world, it's time to rehab your body, mind, and soul. In this eight-session group training series, you will:

  • honor your postpartum body

  • establish a solid core foundation

  • wake up your posterior chain

  • enhance your posture through safe, effective functional movements that transfer...

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We are about a month out from the Granite Games Throwdown at Burg CrossFit on January 12. Here is some info:

The Granite Games Throwdown gives athletes an opportunity to challenge themselves and have a blast doing it!

Our 3-person, same gender team setup allows you to step out onto the competition floor with your best lifting buddies to experience the best of both worlds: all the fun of competition, without that nerve-wracking feeling of going it alone!

Pick your division…

Scaled: For those who are new to competing, share a common goal of functional fitness, and are working toward mastering their skills.

Intermediate: The perfect fit for athletes who love the thrill of competition and have a passion for functional fitness.

HERE ARE ALL OF THE WORKOUTS! https://thegranitegames.com/workouts/2019-january-throwdown/

Registration:

...

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Jared here. I've been tasked to update the blog this evening. Nothing important to say, so enjoy this video.....it's a classic!

https://www.youtube.com/watch?v=zJ3HOY27_10

Monday:

5x5 Back Squat

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"Freddy Krueger"

21-15-9:

Kettlebell Swings (70/53)

Burpees

^spicy!

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TAMPA, Fla.— As a former hedge-fund owner and manager of the Fidelity Magellan Fund, Jeffrey Vinik is used to making giant bets in financial markets. Now he is part of a $3 billion wager to revive Tampa’s once-moribund downtown.

Mr. Vinik is teaming with Cascade Investment LLC, the investment firm of Microsoft Corp. co-founder Bill Gates, in the city’s biggest-ever development, known as Water Street Tampa.

The 50-acre project includes two luxury hotels, office towers and apartment buildings with amenities such as roof gardens and fitness centers. The first element opened last week: Sparkman Wharf is a waterfront entertainment venue with a beer garden and a collection of shipping containers housing eateries by some of the city’s best-known chefs. Office space will come online in 2020.

“It’s going to transform this market,” said James...

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Our very dear athlete, Ashley, is leaving us on Friday to work and live overseas. She has been a member and good friend of CrossFit Thumbs Up since 2013. She always has a positive attitude, she is personable and friendly, she has come to most of our events, and supported the gym through all of our transitions.

I really can't say enough good things about Ashley, and I am truly sad to see her leave. Jared and I created this gym to share our love of fitness with people, I don't think we ever grasped how the people would affect us and touch our lives. We are so thankful for the community that has been generated at the gym, and Ashley has been a huge asset in creating that community.

So Ashley, thank you for being a true friend and a loyal gym member. We will miss you!

Thursday's Training:

"Farewell Ashley"

5 rounds for time:

4 Hang Power Cleans (165/115)

16 Wall Balls (20/14)

32 Double Unders

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Our Holiday Party will be on Friday, December 14 at the gym! We will kick it off at 6pm, so we will only have a 4:30pm class that afternoon. It will be potluck style so please bring a dish and drink to share. The theme this year is "onesies" so please wear one if you have one! It doesn't have to be holiday themed :)

Bring your family & friends! It should be a good time and you can head to Elmer's after if you are in the mood!

Wednesday's Training:

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50's/35's)

15/12 Calorie Row

Score is Slowest Round

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You guys, I totally forgot to update this last night! I am so sorry to leave you hanging!

Anyways, today was day 3 of the burpee challenge, I was glad to see a lot of you doing your burpees at the gym. Keep it up for the next 28 days and get a prize at the end!

There is a competition going down on January 12, 2019 at Burg CrossFit - the Granite Games Throwdown! It is for scaled and intermediate teams of 3. We have two teams that are solidified so far and a few more people interested so please Register for it! We will make it a gym event and plan on attending that Saturday so you may as well find a couple other people and compete!

You can see the workouts posted so far here.

Tuesday's Training:

Strength:

Push Jerk

Build to a heavy...

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On Saturday we will be taking a bike ride down the Riverwalk (weather permitting). We will meet at Armature Works on the front lawn at noon, then begin our ride to the brand new Sparkman Wharf! We plan to be at Sparkman Wharf by 1pm if you would just like to meet us there. If it is raining, please check the Facebook event for updates/cancellation.

On Sunday we will have Yoga at 10am. Free for all members, friends only $12!

Friday's Training:

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

AMRAP...

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