IMG_9747PiccoloVsAndroid17CrossFit WOD 1. Skill Test: max air squats in one minute

2. "Piccolo" As Many Rounds As Possible in 20 min: 15 Calorie Row 20 Kettlebell Swings - 1.5 pood M/1 pood W 25 Box Jumps - 24" M/20" W 30 Abmat Situps

COMP SQUAD EXTRA: Strength Focus work for the day

IMG_9744Strength Focus

Snatch Grip Deadlift 5X3

What is Piccolo?  Depends on who you are...if you grew up in the 1990's this would be your definition:

Piccolo - a Dragon Ball Z character -is the Namekian reincarnation and final son of King Piccolo as well as the final villain in the Dragon Ball series, and a protagonist in the Dragon Ball Z and the Dragon Ball GT series.  A wise, expert strategist who was originally a ruthless enemy of Goku, Piccolo later becomes a permanent member of the Z Fighters during Dragon Ball Z, specifically when he forms a close bond with Goku's son Gohan after training him in preparation for the impending arrival of the Saiyans and other future threats.

A perhaps more sophisticated definition might be that a Piccolo is a half-size flute, and a member of the woodwind family of musical instruments. The piccolo has most of the same fingerings as its larger sibling, the standard transverse flute, but the sound it produces is an octave higher than written. 

IMG_9653 IMG_9628 IMG_9697 More new faces join our ranks!  Laura is visiting for the summer from CF 480, it was Nate's and John Kelty's and Matt Pitts' first class with us today!  Welcome!  And THEN we got to meet baby Clara! IMG_9681 IMG_9679 IMG_9687IMG_9733 IMG_9727 IMG_9718 IMG_9704 IMG_9685 IMG_9683

IMG_9745Nola was pretty excited about the box jumps!


Tomorrow evening, June 12th at 7pm, Liz Miller will be presenting her capstone research on exercise and its benefits and impact on anxiety at the gym.  We will shift the class schedule to the last class starting at 6pm, and her presentation will begin at 7pm.  We will then have a BBQ to celebrate her high school graduation, all her accomplishments, and wish her well as she head's to UofA!
IMG_9663Also tomorrow, Tara is giving another movement clinic from 1:30-2:15ish.  She is looking for 8-10 athletes who want help on improving their deadlift, sumo deadlift high pull and med ball clean technique. This clininc will be similar to the one she did on presses a few weeks ago and would LOVE to help anyone that is willing to come. Hope to see you then!