Monday 09.03.12

Rachel is September's WOM, and she knows how to stare down a pushup.

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TODAY ONLY

We are operating on Saturday hours: 

 8 AM and 9 AM WODs, Open Gym 10 AM to 12 PM 

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We now accept on-site credit card payments!
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1st Anniversary Party 

 7 PM 

SATURDAY, SEPT. 15 

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Meet September's WOM
Rachel "Don't Stop Til You Drop" Reifert
Read why we chose her in this month's newsletter.

Why did you start Crossfitting? I started CrossFitting because my friend was RAVING about how great it was!  I went one time, bought the unlimited monthly pass, and have been addicted ever since!

Favorite workout/exercise? I love Saturdays!  I love choosing my own WOD, or rather a combination of all the WOD's in some capacity.  

Least favorite? My least favorite workout is sandbag get-ups.

Athletic background? I am a pretty athletic person.  I come from a long line of athletes in my family.  Growing up I enjoyed running, biking, swimming, and dance.  Although I am not elite in any of the above, I enjoy them all!  I love being able to run with my two-year-old son and my dad.  My dad and I have run together for years.  It is how we would start our day.  The time we spend together exercising our minds, bodies, and jaws is very special to me and I hope one day that my son will enjoy it as much as I do.  What I love about adding CrossFit to my routine is the variety that it offers each and every workout!  The support from the coaches and fellow Warriors is amazing!

Goals within the next year inside or outside of the gym? My future CrossFit goals include increasing my 1 RM of several of the strength components. I seem to have hit a plateau, so that is something I would like to work on. I also would finally like to get the KIP down to a science! I would like to run another half marathon and do another tri. Overall just continue to keep exercise a part of my daily routine!

Advice for people just beginning CrossFit? My advice for new CrossFitters is to take one day at a time!  Each day is a new challenge that will have you leaving the gym stronger than when you came!

Just like any Saturday, on this Labor Day you get to choose your own WOD. Choices are below. Be good, do well.

"Choose Yer Labor" Day

"3 Girls, 1 Bar"

Use the same load for all weighted movements. Folks who are only a little crazy should use Fran weight (95/65), those bordering lunacy could try Elizabeth weight (135/85) and if anyone is insane enough try Diane weight (225/185)

21-15-9
Thrusters
Pull-Ups
Squat Cleans
 Ring Dips
Dead Lifts
HSPUs
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"Fran"
21-15-9
Thrusters (95/65)
Pullups
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"Elizabeth"
21-15-9
Squat cleans (135/95)
Ring dips
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"Diane"
21-15-9
Deadlift (225/155)
HSPUs.