Archive for the ‘Welcome’ Category

DON’T FORGET

Posted: May 29, 2011 in Welcome

Memorial Day Murph

Don’t forget that there is only one workout tommorow, and that is Murph at 9:00 am.

Some of you may be thinking that this may be too much for you.  Don’t, we will tackle this challenge from a number of angles

Fire Breathers: Go for it straight on,  Full 100 pull ups, 200 push ups, 300 squats  sandwiched between two one mile runs.

New to the game or just a little cautious:  Grab a partner, take turns pushing your parnter and punishing yourself.

Maximize the fun by running as a foursome.

Can’t run right now?, not a show stopper, just get ready to row a “wet” Murph.

So now that we have all the excuses out of the way, we are going to have a great time and follow it up with some cold treats to cool down with afterword.

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AND THE WALLS CAME DOWN (AGAIN)

Posted: May 29, 2011 in Welcome

THE NEXT STEP IN OUR PLAN FOR THE ULTIMATE FITNESS TAKEOVER!!!

It took 7 dedicated athletes. 2 coolers of beer and lots of cool power tools till 2:00 am.

THANK YOU to Jim and Lynn, Russell and Micki, Greg and Tiffany (it was Greg’s night with the kids) and Steve.  GREAT JOB and GREAT FUN.

Greg's solutions cut straight to the point.

The last piece of wall needed a little extra "encouragement".

Steve and Jim making a few "adjustments to the wall ball wall. They assure me it is still the same height.

Ready for business at the Saturday 9:00am.

WARM UP:  Run & Skip

CASH IN:   Push Up – Lunge Combo

STRENGTH:  

WOD:  “CrossFit Total”

"The CrossFit Total is the sum of the best 
of three attempts at the squat, the press, and the deadlift, the 
three most effective lifts in existence for developing and testing 
functional strength." Coach Mark Rippetoe

Jim did it by the book this morning; way to go Silverback!

GOAL

FOCUS

EFFORT

WARM UP:  Ultimate Stretch

CASH IN:   Screaming 7’s: Box jump x 7, Push Ups x 7, Wall Ball x 7 (3 rounds)

STRENGTH:  Clean x 2,2,1,1,1 @ 100%

WOD:

 Wall Ball 20 to 2 (10 sets) combined with Pull Ups 10-1 (Dead Hang)

CASH OUT: Sit ups x 2 min

Just wanted to make sure everyone had a heads up!

FUN de MENTALS I  7:00 am SaturdayThis is the first of two introductory classes for our new athletes, (more experienced members are welcome as well).  Here we will explain the Crossfit Methodology in depth, establish sound techniques and baseline strength measures.  Then hang around a few minutes and hit the Saturday WOD.

Saturday FREE Workout: 9:00am If you have been wondering what that guy or gal at church or the office can’t shut up about.  Or maybe you have been watching us on the internet, this is the best opportunity to come out and meet the Silverback Nation and see if it’s for you.

Volunteers Needed: Still working toward a big relaunch.  Are you handy with a screwdriver or paintbrush?  Most of the heavy lifting is over, now its the fun stuff, stay after the WOD and we will put on the Pat Green and  cold drinks while we get some work done.

ROUTINE IS THE ENEMY

Posted: October 5, 2009 in Welcome

 

Do you have a workout routine? Maybe that’s the problem.                            

Do your workouts produce real and sustained increases in stamina, speed and strength…is that important to you?

Do you have a plan to achieve your fitness or has it become repetition lacking results?

We offer a program and professional coaching for every fitness level:

Constantly varied, functional movements, performed at high intensity designed to challenge and improve you across a broad spectrum.

Check out our “Mission”                           Check out our “Results