OGER CrossFit posted on Facebook
Reminder! Tonight’s 7pm class will be YOGA with Ashley. No WOD. Come get your mobility on!
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
4.3.14 Strength: Deadlifts – 6-5-4-3-2 Battle: Wallball Ladder! On a Tabatta clock shoot for max reps in 20 seconds. Move up during the 10 second break then repeat 4 more times. Weights are: Men – 10, 12, 14, 16, 20 Ladies – 6, 8, 10, 12, 14 Go through the ladder 3 times with 2 minutes of rest between each round. Score is the total reps from all 3 rounds. HOW EVER: During the “rest”, you owe the difference in reps x2 between the first ball and the last ball. SO if you shot 10 reps with the first ball and only 5 with the last, that’s a difference of 5 so you owe 5×2=10 burpees!
OGERs!! If you are interested in local sustainably raised meat… Joel Hallet has a new offer! See his note below: Howdy. I’ve reached out to you folks in the past. We are running a small, sustainable livestock farm named Hallet Family Farm, just south of Auburn, WA, out near White River Amphitheater. We are going to have pasture raised chickens available for pickup at our farm this spring and summer. Our chickens are raised on GMO free feed from a local feed mill (Patriot Farm and Feed). We give them access to pasture daily, with regular rotations to fresh ground, and we are integrating them in to a diversified livestock operation which includes geese, sheep, cattle, pigs, and rabbits. I know how important high quality Omega-3 rich protein sources are to serious Crossfitters so I want to let you guys know that we are taking orders now and would greatly appreciate your help getting the word out to your club members! Details are linked in a Note on our facebook page. Here’s the link! https://www.facebook.com/notes/hallet-family-farm/gourmet-pastured-broilers-for-sale/676997532357285
OGERs!! GET YOUR 14.4 Results into the system! And, make sure that they actually submit! Flag ASAP for Coach Phil if your scores are not already validated and you have already submitted!
OGERs!!! WOD for 3/24/14! Strength: Strict press ~ 5×3 Battle ~ OGER DANCE 20-10-5-10-20 Hang-clean (75/55) Push-press OH Lunges Burpees equaling the set you’re in every time the bar hits the floor
Our event calendar lets you create your own event listing for any type of event - throwdown, adventure race, seminar, you name it. For free. In 2 minutes. It's as easy as writing a Facebook post. And you can embed the calendar right on your website.
Try it today!