FIBERGLASS // 10|10|17

We will be placing an order for FNX supplements this week. YOU HAVE UNTIL SATURDAY TO PLACE YOUR ORDER. If you’d like to try something, fill out the order form at the gym VAPOR MEMBERS RECEIVE 20% OFF RETAIL PRICE. That’s 20% off the prices listed on their website. I’m exited to try the AM Protein blend & the pre-workout!!

We are excited to see how you like them & will make a plan to order FNX and/or PROGENEX as you (our members) would like!!

If you want / need Progenex, go ahead and order from their website this month on your own.

strength | skill

behind the neck push press / 5 x 5

 

wod | FIBERGLASS

On a 20 min running clock, every 5 min, complete:

10 UNBROKEN deadlift #185 / #135

200m sprint

10 UNBROKEN deadlift #185 / #135

*score is combined time for all 4 sets

Posted in WOD

FNX // 10|9|17

Tomorrow between the 5am & 6am classes, Brennan Fjord (CrossFit Games athlete) will be at the gym with samples of a new product line he & Adrian Conway (both members of the Ute CrossFit team that just won the CrossFit games) developed. He will leave samples for those who aren’t morning athletes.

Brennan & Adrian are both formerly Progenex sponsored athletes, so they know the standards their products are up against. They offer a wide variety of supplements (pre & post workout, BCAA’s, etc) with several flavor options.

If you have questions about how to make supplements work for you, or what you should be using, attending while Brennan is here to ask questions would be a good idea. I’ll get info about placing orders & pass it on.

HERE is a link to thier website – specifically their “best sellers.”

strength | skill

back squat 4 x 3 @ 75%

 

wod | FNX

5 rounds for time:

12 reverse lunges #135 / #95 (front rack)

8 power cleans

12 ttb

Posted in WOD

PRANKS FOR NOTHIN’ // 10|6|17

wod | PRANKS FOR NOTHIN’

  • teams of 2
  • 1 person working at a time
  • both partners must run together

100 burpees

400m run

200 air squats

400m run

300 push ups

400m run

200 air squats

400m run

100 burpees

Posted in WOD

DUNK THE SKUNK // 10|5|17

strength | skill

squat clean / 4 x 3

 

wod | DUNK THE SKUNK

every 4 minutes for 20 minutes / 5 rounds

use 1 barbell with 50% of your SNATCH 1RM

6 snatch

4 bar facing burpees

6 squat cleans

4 bar facing burpees

Posted in WOD

RATCHET // 10|3|17

NO YOGA TOMORROW.

strength | skill

deadlift 5 x 5

build to your heaviest unbroken set of 5

 

wod | RATCHET

every 2 minutes until tapout, complete:

8 burpee box jumps

8 thrusters #95 / #65

8 deadlift

  • max 20 minutes
Posted in WOD

PICKLEVILLE // 10|2|17

Check your email for an awesome OCTOBER SPECIAL we are offering our Vapor members.

NO YOGA WEDNESDAY.

strength | skill

build to todays 1RM snatch

if you completed a snatch 1RM during benchmark week, complete 5 x 3 reps at 70% WITH PERFECT FORM – NO PRESSING.

 

wod | PICKLEVILLE

50-40-30-20-10  Double Unders

10-8-6-4-2  Handstand Push-Ups

5-4-3-2-1 Strict Pull-Ups

 

Posted in WOD