THURSDAY

It’s that time again to bring a friend on Saturday for a great workout.  Make sure to get to the gym a few minutes early so we can have them fill out their waiver!  Spread the word!  Also the softball schedule has been posted under events, so check that out and don’t forget games start this weekend and we will try to practice after Saturday gym class! *** Shirts will be in on Friday, make sure to bring 10 dollars cash.****

Casualties.

Workout of the Day

1-1-1-1-1 Snatch

Then

3 Rounds for time:

“AmBEAR”

- 10 Full Cleans (Squat) (95/65)
- 25 Meter Farmer Lunge (Heavy)
- 10 Box Jumps

WEDNESDAY

Everyone please remember that we can’t park in Jeff’s Food Mart parking lot.  We have had several complaints.  Let’s keep the peace by keeping it in our parking lot.  Also, please, please, please, show up for class on time guys.  We know Baton Rouge traffic can be hectic, but some of you are consistently late.  Having everyone start at the same time really helps with the flow of the workouts .

Box Jumps are always better outside….maybe.

Workout of the Day
Kipping work

Then

3 Rounds with 5 Minute rest in between.

“Baseline”

-500 Meter Row
-40 Squats
-30 Sit Ups
-20 Push Ups
-10 Pull ups

TUESDAY

For those of you playing softball, we have a surprise…...we have two games this Sunday at Perkins Road Park at 1 and 3.  Let’s plan to meet there at 12.  Any softball equipment would be great!  T-shirts will be in this week.  Wear black shorts with them for our uniform.  We will have softball practice this Saturday at 12 if you can make it.  Meet at the gym at 11:50 so we can caravan to the park. 

Natalie makes running look easy.

Workout of the Day
3-3-3 Press

Then

4 Rounds for Time:

-20 Back Extensions
-20 Sit Ups
-20 Knees to Elbows
-25 Meter Bear Crawl

MONDAY

For those of you interested, the International Kettlebell And Fitness Federation (IKFF) will be hosting a kettlebell and mobility seminar with Ken Blackburn April 3, 2011 from noon to 4:30 pm.  This is a great opportunity to perfect your skills and learn something new.  Registration is $199.  To reserve your spot, email .(JavaScript must be enabled to view this email address).  For more information, check out the flyer in the the gym!

Matt goes for the Rx with the handstand push up!

Workout of the Day
3-3-3 Back Squat

Then

5 Rounds for time:

-10 Push Press (55/75)
-10 Overhead Squat (55/75)
-10 Pull Ups
-20 Double Unders

SATURDAY

Just to remind everyone, the gym will be closed on Saturday and will open Monday with normal hours.  Come out and join us for the parade and enjoy a relaxing day off from the gym!  Look at previous post for details. Here is the address:

2105 Glendale (this is one block off Perkins, across from Zippy’s).  On corner of Marigold and Glendale.  Might want to show up around 9-10am.

ALSO!  One of our newest members has started a blog about her journey with Geaux CrossFit and her weight loss.  So far she has completed her intro and will be starting strict paleo Monday!  Let’s all keep each other motivated and show some love to her blog! Fat Mom to Healthy Mom

Over coming her fear and rocking out the intro!

Workout of the Day
REST AND HAVE FUN!

FRIDAY

Matt T. sent us a cool article on gluten that refers to a lot of what the Paleo diet teaches.  Check out the article HERE

Product placement anyone?

Workout of the Day
3-3-3 Overhead Squat

Then

AMRAP 10 Minutes:
-30 Double-unders
-15 Power snatches (65/45)

THURSDAY

It’s St. Patrick’s Day and we have a big birthday crew!  Amber and Brian Roberts birthday is the 17th, Matt Jackson’s birthday is the 18th and we can’t forget Adam Brister who aged a year today (16th).  So sing your best Happy Birthday tune when you see them!  Also, don’t forget to wear your green ::HintHint::

The trainers would also like to tell all the members good job!  You guys are working really hard and it hasn’t gone unnoticed.  This week Jeff E. and Mitch both accomplished their pull up goals and Ryan E. knocked out a 4:43 baseline and maxed his pull ups at 37!!  Great Job everyone!  We are shaping up nicely!  Continue the hard work!

Cat is the CEO of Wall Balls.  She’s just that good.

Workout of the Day
Bench Press 3-3-3

Then

3- Burpees
17-Sit Ups
3- Burpees
17-KB Swings
3-Burpees
17-Box Jumps
3-Burpees
17- Back Extensions
3- Burpees
17- Push Ups
3- Burpees
17-Double Unders
3-Burpees
17- Pull Ups