Attention Guerrillas!!!
The end is in sight!!! We have committed you all to the strength side of programming for the past 6 weeks. We know that as we near the end of this cycle of bench, squat, dead and press, you are all ready for some classic CrossFit and put this progress to the test!!! This upcoming week concludes the cycle and we will have 10 min increments of open gym slots in the next two weeks where you will all have a chance to retest your 1 rep max. Get ready for a month of Games WODs, benchmarks and classic CrossFit!
CF Level 1 Seminar this Weekend
Saturday (8:15, 9:15, 10:15) classes held on the top parking deck. Team Challenge WOD!
Sunday (9:00, 10:00) classes held at Morristown HS Track.
Workout of the Day
Strength
On the Minute Every Minute/10 Minutes
Bench - 3 reps @85% of 1RM
Conditioning
9 Rounds
In 60 Seconds Complete
10 Burpees
Round 1 = Max Knees to Elbows
Round 2 = Max Handstand Push Ups
Rounds 3 = Max Jumping Lunges
Score = total # of reps
Post results to comments.
34 Comments
Perfect pic for a Funny caption contest people …..fire away
YES! I was just thinking that as I was looking at this picture! I’m issuing a throwdown! I will give someone a Starbucks Gift Card for the best Caption to this photo!
Let me respond to Amy’s post from yesterday’s blog. I did get a glimpse of this picture. Stefan looked like a young Knuckle Norris with a wookie strapped to his back. If you are having trouble visualizing that image please watch this clip. Then you will full understand the true magnitude of this picture and how awesome it was.
We saw in the games that stng athletes made the benchmark wods look effortless. So i am Really excited to see how the strength gains all the athletes have made will translate into the benchmark WODs! PRs will be set left and right!
Strong
Jon: Ok to maximize external rotation and lift, you’re really going to squeeze…
Dana: Ok intern…pump the breaks and say whaaa?
Dana: “Back squat that little weight? You so cray…”
Jon: “Last time I did back squats I ripped my jorts. True story.”
hahaha omg this is incredible
Well done Kara!!! Hahahah!
Jon: “Dana -Do you know the Dolphin? Does Snowflake call you at home? Do you know how Snowflake thinks? He says Aga Aga Aga aga aga”
All seriousness: 2 Great people in this pic. Funny and Funnier but badasses too!! You both bring so much energy to the box.
And to everyone – Way to focus on your strength the past few weeks. All of your hard work and soreness will pay off!!
YES AMY! ha! and you can quote him! patooey.
one of my favorite all time movies
Two of my favorite people…mostly Dana though of course.
Jon you’ve become a great coach who has so much patience, especially with tards like me. Kid can’t even count!! Such a genuinely nice guy and an amazing athlete. Can’t forget to mention that you’re so lucky to have Lindsey.
And Dana..you stay stylin girl. It’s always a blast when you’re around. Such great energy and always cracking me up. Love that you never take wods too seriously, but still come in and kickass.
and i just realized we pretty much wrote the same thing… too much time together?
Two of my most favorite people– this pic makes me SO happy!!
DK you are so awesome! SO glad to call you a friend. Always stylin’ and girrrrrrl do you look goooood or what?!
Jon– love to see you in your element doing what you do best! xo
Dana: “jon, on a scale of 1-5 how did my ass look on those backsquats?”
Jon: “…..uh….10?”
Derek…you asked for it.
Jon: Get ur elbows up like this!
Dana: You think I’m scared of you YOU BIG F*CK!
double burger…. double burger……
Dana: Jon, look, let me show you how to do this… step in and…
Jon.. what, grab the bar like this? how am i doing?
Dana.. great, but where is the bar?
I’m thirsty…
Jon: When I shake my hands like this my nipples get hard. See look.
Dana: Please don’t make me look Jon.
Kerri: No way that bitch is getting that much weight up and why does Jon tape his hands to intern?
LIKE!
LOVE!
Like!!
I love how you brought Kerri into the mix! I was hoping someone would notice her behind DK! Too funny!
Kerri Clark = awesomesauce.
DK = One awesomely cray chick! I heart you. And Jon “The Ape” Ralph.
Dana: “I’m the only one who can rock a bandana in this place and this dude’s questioning my form?
Jon: Um, I was just uh um, trying to help…um…I’ll just leave now.
Kerri: I wonder if Lululemon makes those bandanas in pink?
Like!
This photo and all corresponding posts have had me cracking up since getting into the office. What a great way to start a Thursday!
Jon, what can I say? Kid’s got mad skill! You constantly bring it every time at the gym – energy, determination, jokes, more jokes, jokes about Stefan – an overall kick ass dude.
P.S. Batman opens tonight! Can this day get any better??
Agree, Agree, and Agree!
Dana and Jon- you are both so awesome! And this picture is great- and the posts are even greater. Each one makes me laugh in a different way haha
and yay to batman! i can’t wait!!!
yep…i think it’s going to be hard to top stefan’s comment…
Jon “So what you want to do is grab the bar like this, then push your chest out and your butt back”
Dana “IN TO DEEP!”
Kerri “That’s the party I want to join”
Well guys…What can I say after all of these comments.
DK – It is so awesome to see how far you have come as an athlete. You are a fun and overall kick ass person. You always bring positive energy to the box and your drive and determination is contagious.
Thank you everyone for the captions..
JR- So step up to the bar and……
DK – I threw a WALL BALL in the well,
Don’t ask me, I’ll never tell
I looked to you as it fell,
And now you’re in my way
I’d trade my DUBBLE UNDERS for a wish,
BURPEES and PISTOLS for a kiss
I wasn’t looking for this,
But now you’re in my way
Your L-SIT was holdin’,
DEREKS Ripped jeans, HIS ABS was showin’
Hot night, wind was blowin’
Where you think you’re going, baby?
Hey, I just met you,
And this is crazy,
But here’s My BURPEE,
So NO REP me, maybe?
It’s hard to look right,
At you baby,
But here’s my BURPEE,
So JUDGE me, maybe?
JR – Ummmmmmm…
Brilliant!!!!
looks like you have a calling for song writing