Want to have one of these sexy lookin’ emails land in your inbox this weekend?
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Well, @offsitefit are giving away a 3-day sample week of workouts if you sign up to the mailing list by 5pm this Saturday. That’s effectively *9*! FREE workouts that you can try or bank for later when you might need a little inspiration on the road or for those days you might get caught out at home.
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How do I get on this said mailing list I hear your ask...
Head over to www.offsitefit.com - we are waiting for you✌🏽
17:48 scaled the HSPU
Handstand will definitely appear in the Open, it's just a question of when and whether it's gonna be strict or kipping. 🤸♂🤸♂🤸♂
Pistol squats is one of the movement predicted to appear for the first time in the Open. Crossing my fingers on this one. 🤞🙏🙏🙏
Train for the unknown
Prepare for the unknowable
4 Rounds for Time:
3 Ring Muscle Ups
9 Handstand Push Up
15 Burpees to Rings
Wear a Vest (20/14#)
Anyone think they can finish in under 10 minutes? Tag your Training Partner and give it a shot! 💪
Follow @ProvingGrounds for new workouts posted daily!
Clint and April have only been with CFL since August but they have already made such a positive impact on the gym! Both have amazing attitudes and Clint immediately stepped up and filled in for a team that needed a partner at Oly Luve! If you see these guys in class make sure you go introduce yourself! We are so happy to have you both. * What made you choose CrossFit Lacey? * April and I were going to a regular gym and got bored of the same workouts every day. It was her idea to look into CrossFit. We did a quick google search and found a few gyms in the area. We checked out one but didn’t get a good vibe. We saw that CFL was nearby and decided to check it out. Immediately walking in the door we could tell it was very family oriented. Melissa greeted us with open arms. Gave us a quick rundown then we were back the next day going at it lol.
* What is your favorite part about CFL? * For both of us we’d have to say the best part of CFL is the people and the community. We had just moved to Olympia from TX, and knew absolutely no one. From the day we started going to the classes it felt like home. Good people awesome atmosphere.
* What impact has CrossFit had on your life? * For the short time we’ve been coming to CFL we’ve both have seen changes physically and mentally. We both feel like healthier versions of ourselves. And we’ve already made some good memories and friendships from the anniversary party to the oly love competition. We both are looking forward to grow with CFL. #crossfitlacey#trainingday#strengthandconditioning#functionalfitness#fitfam#gainz#goals#squad#community#fitness#crossfit#family#constantlyvaried#fitlife#healthylifestyle#strongcommunity
1 338 hours ago
Part 1 - CFT
- Hang Power Snatches (34/25)
Part 2 - CFT
- Cal Row
Part 3 - CFT
- Deads (143/93)
- Strict Ring Dips
Some mid workout wall ball action from yesterday's 5:30pm class!
Our constantly varied programming means no two classes are ever the same!
The movements, the rep ranges, the weights and the time frames are all constantly changing to challenge the body and mind, so there's certainly no chance of getting bored!
If you want to try something new, challenge and take your fitness to the next level, there's never been a better time to get started! With our FREE trial week, you can come and see just how different our classes, for an entire week, for FREE! Just send us a DM or visit www.crossfit-wolfram.com for more information or to book your first FREE session!
2 2012 hours ago
“A trophy carries dust. Memories last forever.”
– Mary Lou Retton
What I love most about CrossFit is we get to do so many different things!
After I sold my soul on a 10 min EMOM
10 cal echo bike + 10 box jump overs 🤢 (Try it 🙊)
I felt like I was the whole zoo once I got to do the fun stuff! 💁🏼♂️ 🐆 🐒 🐘
Fuelled by @trueprotein 🌱
Social media is all about the 1rm. The max lift. The old “you can’t flex cardio”. But a lot of functional fitness is barbell cardio.
Get used to cycling a moderate to heavy weight barbell and see how much easier your barbell workouts become.
Finishing today’s mashup workout with some 85kg push jerks.
This was definitely the easy part of the workout for me. #wheelhouse #letitbang #thebuffalotribe
Daytona Leggings - just did a little review-ski of these guys over on my stories.
Verdict is a definite, yay! but if you want to know more, I covered them in a bit of detail with words like awesome and brilliant. #vocabularyonpoint
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Enjoy watching me fumble around with my phone, I need a better mirror selfie set up in future ✌🏽
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400-300-200-100 Meter Run
40-30-20-10 Pull Ups •
Goal is to finish in under 12 minutes! Tag your Training Partner and give it a shot! 💪
Follow @ProvingGrounds for daily workouts!
5 40721 October, 2019
N E W • C H A L L E N G E S // there is nothing easier to do than those things at which you excel // unfortunately, this is not where the growth happens.
This week, take on a new challenge. If you’re a runner, get in the pool. If you’re a swimmer, go run. If you usually lift weights, try calisthenics.
Find something you don’t own, and start making deposits on it.
A ROUTINE is the usual series of things you do at a particular time.
If you are currently reading this post whilst on your lunch break. It is highly likely you will be doing it tomorrow, Wednesday and the remainder of the week.
From November 1st why not start a new #routine . We run classes throughout the day to suit everybodys lifestyles however the ones that suit you will be the ones around #lunchtime .
We even have you covered for those with a 1 hour lunch break...
☆TRIBE30 - 30minute high intensity exercise. ❤Rate⬆️ Time to sweat. Time to release those endorphins and feel good about yourself. After the class you can shower and head back to work ready for a productive afternoon.
☆ We also offer CrossFit at 1330 for those who have more time and love the 60 minute class with one of our coaches. #constantlyvaried#functional#highintensity 》
Any questions let us know👍
This is a conversation I have more often than I care to mention.
Just because social media is generally full of everyone only posting their heaviest lifts, it doesn't mean that that is how they train all the time.
Most of any elite/professional athlete's training, provided it's being done properly, will be somewhere in the 65-85% range, but that will never get posted online because it's not impressive and no one will really care. No one should be lifting for maximal weight all the time, you'll simply fry your central nervous system, and likey injure yourself in the process.
Take some time to research proper strength training programs, or find a strength/weightlifting coach that understands proper programming, and then stick to the program! Do your reps and your percentages, and the big numbers will come, plus, your body will thank you in the long term!
Go check out the original post from @squat_university
1 1021 October, 2019
What are you doing with your Monday?
Here @crossfitwolfram we're starting the week right and working hard towards our goals!
Whether you want to be stronger, have better cardiovascular output, or just want to be a bit fitter that you are, our constantly varied, all abilities classes will help get you towards your goals!
Not sure where to start? Not a problem! Come and try an entire week for FREE, and our fully qualified, expert coaches will guide you through every step, right from the warm up to the cool down!
There's never been a better time to come and get involved, so drop us a DM or visit www.crossfit-wolfram.com for more information or to book your first FREE session!
Attempted a heavy single for a power snatch after a while and beat my previous record by 7lbs and that too quite comfortably 😳 That's 127lbs and I feel like I could still go a bit heavier
In the second video I'm doing some Strict Muscle up skill work: 2 Ring Pulls to Sternum + 2 Transitions with some assistance
After a hiatus, She’s back! 💗
I try to apply functional movement patterns in any way possible to assist in mums quality of life. Although sometimes she gets frustrated with me (and I equally get as frustrated with her) it’s only because she wants to get it, I want her to get it and believe she can. (Training family requires a whole new level of patience) 🤣 .
In the end she pushed me away and wanted to give it a crack herself.
It gives me so much satisfaction that she is building more confidence within herself and is proud💕. In general as a coach I have asked myself the question before, have I made this too hard for them?
I have realised though sometimes they may not Be quite up to the variation of the movement I had in mind.... but we can always scale it back rather then cruising through and it being comfortable- regardless of the “level” someone is at. It can involve lots of trial and error and trying to work out where that fine line of uncomfortable and comfortable is.
1000 DUs for Time
5 Pull Ups
10 Push Ups
15 Air Squats
Perform 1,000 Double Unders for time. Additionally, perform one round of Cindy every 3 minutes, including at the very start of the workout 😈
Who thinks they can do it in under 20 minutes? Tag your Training Partner and give it a go!