Week In Preview – June 26th, 2017

“Indecision is the thief of opportunity.” — Jim Rohn

WIP Hightlights

There is a nutrition seminar Tuesday covering Digestion.  The hardest and fastest way to effect your nutrition may be a sugar detox, but it’s gonna be tough!  Got a friend or family member who wants to try out CrossFit?  We’ve got Sidekick Saturday this weekend!  Coach Mary’s Endurance class is moving!  The Fit3Ds are being set up before SOGO.



There’s a lot here!  Nutrition is the basis of health and fitness, but it can also be the hardest.  We’re here to help guide you along the way, but we can’t monitor your food 23 hours a day.  Ask questions, attend seminars, send e-mails, and we’ll be there for you!

The nutrition workshop series is taking on a new shape.  There will be baseline nutrition seminars the first and second week each month, at both locations, so you’ve got a lot of opportunities to get in and learn about what to eat and what not to eat!

In addition to that there will be more focused speciality seminar once a month at alternating locations.  This month Coach Sara will be covering digestion at the West location on Tuesday evening at 6:30.  It’s not too late to sign up!  Come to just the seminar, or get a workout in before or after in the 5:30 or 7:30 classes.

Hopefully you saw the blog post about sugar this week, and if you didn’t you can check it out here to learn more about sugar and sugar alternatives.  Then check out this post from CNN about going through a sugar detox, what it takes, how hard it will be, but also how it really is worth it.

A final word on nutrition from the week, because it was crazy this week:  coconut oil.  Okay, that was two words.

The AHA came out with a study recently saying that coconut oil is bad for all of us and it was never healthy.  That may be true in some instances, but coconut oil has a lot of healthy properties, as well as just being great to use for a lot of other things.  If you want to know more about coconut oil, or any other supplement, check out examine.com for unbiased facts about almost any supplement.


Got a friend or family member wanting to try out CrossFit?  We’ve changed our introductory process, but we also know that sometimes you just want them to try a class with you.  This Saturday at 11 a.m. we will have Sidekick Saturday where you can bring a friend who is new to CrossFit and workout with them and show them what all the fuss is about!  Fill out the Refer A Friend form first so that we can get waivers out of the way!

Did you or a friend complete a big accomplishment this past month?  First chin-up? Graduate from college?  Complete your first race or competition?  E-mail Coach Scott to add to the athlete accomplishments for June!


We are excited to announce that Coach Mary’s Endurance class, normally on Saturday morning at 10 a.m., is moving to Thursday evenings next month!  More details to come, but we hope to be able to offer more technical running to more athletes in the week AND to open up Saturday mornings for more races for all!

The Fit3Ds will be set up soon!  Coaches are learning about them and testing, and soon you’ll see them at both locations.  If you’ve wondered if you’re making the changes you need, or if you need to step up your game, this will be a great tool for that.  Talk to a coach or e-mail Coaches Scott or Jonathan to get more info.

The Week

Monday – Part Deux

Two parts to the workout today:  push hard with 3 rounds of running, light snatches, and push-ups, then work to a 1 rep max snatch.

Tuesday – Tank Top Tuesday!

Ring dip progressions and gymnastics strength work, followed by 10 sets of split jerk doubles.  Practice technique today and freeze on that catch.

Wednesday – EMOM with rest!

Leg conditioning day:  EMOM for 5 rounds, box jumps, wall balls, and calorie row, followed with 1 minute of rest.

Thursday – Ascending Chipper

Front squats, HSPU, burpees, run, and DB walking lunge.  The reps start low and get higher and higher.  23 minute cap!

Friday – Doubles and Ups

Descending ladder of pull-ups with 40 double unders in between each set.  This should be fast, with a 10 minute time cap.

Saturday – Partner Ground to Overhead

Each partner completes their set before switching.  10-1 ground to overhead at 135/95.  Should be a weight that you can do unbroken T&G from the beginning.  Scale for the stimulus!

Don’t forget that on Saturday after the WOD we will have Sidekick Saturday!  You can do both if you want, just invite a friend out for the 11 a.m. WOD and let’s have some fun!

See you on the floor!

Coach Scott

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