Birthday Bash VIII RAFFLE!
Win a stinger sled from @purestrength Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #purestrength #workout #suwanee #birthdaybashviii
Birthday Bash VIII RAFFLE!
Win a barbell from @lynxbarbell
Tickets at $20 each or 3 tickets for $50. Money goes towards the North Gwinnett Co-Op Christmas fund. #crossfit #lynxbarbell #barbell #workout #suwanee #birthdaybashviii
This is the LAST week (Friday 1/20) to get your order in! The black skull hoodies will not be coming back anytime soon - just saying. Remember you can order online or pay at the gym. Also, don't forget to fill out an order form whether you do it online or at the gym.
Coach @strongwc hits another hard fought snatch during today's #opentest! A little over one month until the first WOD is announced, who's getting pumped for The Open?!? #kitsapcrossfit #openprep2017 #strongerthanlastyear #joinourteam
1 You know you want in the squad! Starting January 23rd, we are doing a paleo challenge!Let's get back at it with our diet and prepare ourselves for the upcoming fun & competitive CrossFit Open. For 30 days, I challenge you to eat strictly paleo. No cheat meals, snacks, drinks... no cheating at all!...
Did you know: Registration for the 2017 CrossFit Games Open is now live! To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway… You can be eligible for a $20 credit towwards your April membership dues with the following: a.) Reg...
Posted by Mallory on January 16, 2017 Watching Katy and Travis compete this weekend at Wodapalooza in Miami is exciting. It kind of feels like a stage mom moment. I know these people, they’re my friends, I workout with these people on a daily basis and to watch them online giving it all they have is...
Happy Birthday Richard! If any of you happen to see Richard tomorrow in the gym, please wish him a happy birthday. Also, go ahead and thank him for having us revisit the 16.4 Open WOD :D
Check it out on the blog.
1.17.17 Posted on January 17, 2017January 17, 2017 by CrossFit Amethyst Happy Birthday Richard ! We hope you have the most wonderful birthday. Also, Thanks for turning 55, it finally gave me a reason to program a WOD that I’ve been avoiding ;). Coach Led Warm Up Back Squat CrossFit Open 16.4 13 Minu...
3 rounds for time:
21 KB swings 53/35
12 Pull Ups
Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!
Tuesday 1.17.17 Open WOD 16.2 Progressive AMRAP – 4 Minutes to Complete Each Round 25 Toes 2 Bar 50 Double Unders 15 Cleans 135/85 If you complete the round in under 4 minutes, you earn 4 more minutes to complete the next round. The number of cleans decreases each round while the weight increases Th...
We are about halfway through the
Winter Sport Season..........
Which means that our second Winter
CF kids and teen session is almost
The start date is FEb. 6th.
Grab your spot today, call
===Workout of the day for Tuesday, January 17, 2017===
Coach Led Dynamic Warmup, Mobility & Stability
Dynamic Shoulder Warm-Up: Crossover Symmetry
Skills & Drills: Standing w/hands in extended position and handstands.
Many of our movements end in a position where you are standing tall with your arms fully extended. Snatch, Press, Push Press, Push Jerk, Split Jerk, Thruster, Wallball, etc… If you flip that, you’re doing a Handstand. A Handstand is the ability to support your bodyweight in an inverted position. It’s very similar as holding a heavy barbell over your head. If everything is working in unison, together, you can do it and do it well. Today, we want to ensure your mechanics are correct so that you can achieve success.
We want to eliminate all the bows, bends and breaks. This could come in the form of an arched spine/lower back or shoulder that are rolled forward. It could also look like elbows that are not locked out or a head that is staring at the ground instead of infront.
Use this time to discover what your body is doing and if need be, now to put yourself in a safer and more stable position. Lots of folks can get into a handstand or press weight above their head and most can stand to improve their technique and/or mechanics to do it safer and more efficiently.
Metcon: 12 Minute AMRAP
10 Toes to bar (V-Up MOD)
15 Air squats
Fitness, Performance, Competition: Please use scaling options and/or modifications to these movements that will best suit your ability level and fitness goals.
Coach Led Mobility Warm-Down: Time left.
"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings."
Good time to get on a customized macro Flexible Eating Program...
2017 goals! make them happen.
Check out out our first Spotlight Athlete of 2017! Congratulations Hailey we are so thankful for you! You are such a hard worker and you get after it every day at 5:30am! We are so happy that you are apart of our NCF community!
"If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is."
If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is.
Oct 3rd is the last time we did this WOD!!! Bench Mark time, how have you improved? #crossfit #crossfitanacortes #sweatangels #wod #everyone #positive #improvement #smilesomeoneiswatching #youcandoit #getinhere #seeyousoon