CrossFit Bismarck

Team WOD, 06-02-12

30 Min AMRAP of:
5 Burpees Pull ups
5 Ring Rows
5 Push ups
Team of 2. One is going for a round, the other rests and then switch.
Cathy, Chris, Jon, Jess R, Brett, Alexis, Danni, Lila and Ryan were there. They absolutely killed it. You guys did awesome and you made today worth it! Thank you Crossfit!

Stuff

Hey Everyone,
I'm running some new folks through the Foundations program tomorrow morning at 7:30, 8:30, and 9:30.  If you can't make the team WOD in the afternoon, come in and join a Foundations class! 

At 7:30 I'll be coaching overhead squats, medicine ball cleans, lunges and wall ball.

At 8:30, it's thrusters, burpees, kipping, box jumps, rowing and the GHD.

At 9:30, it's knees to elbows, sumo deadlifts, cleans and snatches.

If you would like to work on your skills and get in a fun wod, pick one and come early!

Also, you'll notice we're adding a swim team strength WOD a few mornings each week.  Loic will have about 7 of his athletes in this summer to lift, so we will keep them in a specific hour for safety. 

B. 

More Murph!

Wow thanks for the great showing this morning for another go at "Murph"!   Have a great Memorial Day everyone and thank you to all of you that serve our country!

Murph 2012

You guys are awesome!!  That was a great Saturday!  If you missed Murph as I did, I'm going to open up after work Monday morning at 7:15 for another chance to get it done!  Come join me...

Athletes of the month

Good morning fellow Crossfitters!

Help me congratulate Jacque Laetsch and Ryan Welder for their recent achievements. Because of their dedication to get better, they have earned the athlete of the month award.

Over the last few months, Jacque has been working very hard towards new skills. She can now do a cartwheel, handstand (see picture), and lift very heavy. We are very proud of you Jacque. Keep it up Jacque!

Ryan Welder is no stranger to Crossfit. Member for a while, it is only recently that he has decided to be even greater. He challenges every wod he does. He is also very coachable and not afraid to learn new techniques. All of his lifts gone way up and he is trying really hard to Rx all the workouts. Congrats Ryan!

Building Update!

Hey all, check out the new spot!  I'm thinking of keeping the dirt floor....hoping to be in now the first of July.  And don't forget the Oly class tonight at 6:30!

Schedule Update

Hey All, the schedule has been updated for the week.  Sorry I missed a few hours tomorrow and Friday.  And don't forget the paintball war and bbq on Sunday!  Check out the flyer at the gym!  I will send additional info tomorrow.  If you plan to attend, and/or have an extra gun you can get hold of, please let Loic know.  Email him at coachloicjoseph@gmail.com  

6000m Row Team WOD!

Weekend Fun

Hey Everyone,
What another awesome week!  Thanks so much for making this so much fun!  Hey we've got a team WOD cooking for Saturday morning at 9am.  Loic is going to program us up something cool!  He promised it will be easy so I'm thinking it will be 4 lunge steps for time.

No Sunday WOD...Happy Mother's Day all you mothers!

B.

Here's my ode to all you moms...

 

Hours today

Hey Guys, Loic has to lock up at 9:45 this morning....come in early!!

B.