New CrossFit Dig Deep Coaches

" Great achievement is born of great sacrifice...and is never the result of selfishness"  Napoleon Hill


Sorry for being so tardy in posting WOD's...been a little overwhelmed. 


* 18 July 2013
 5 Sets of:
 Front Squats x 4~5 Reps (4.1.2)
 (Rest 2-3 min between sets

 5 Rounds for time of:
 90 sec of max wall balls (20/14)
 Max Pull-ups
 (Rest 3 min) (goal of 150 wall balls and 100 pull-ups)


* 19 July 2013
 5 Sets of:
 Power Snatch + Hang Snatch (2.2.2)
(rest 3 min)

 "Isabel"
 For Time:
 30 Snatches (135/95)


* 20 July 13
In teams of 2, complete the following for time:
- 100 Pull ups
- 150 Double Unders
- 100 Wall Balls (20/14)
- 150 Double Unders
- 100 Burpees
- 150 Double Unders


New Coaches

- I want to take a minute to announce that Dig Deep will soon have (3) new...and highly skilled CrossFit coaches.  Ashlee Koster, Mike Wray and Chris Owen.  They bring a combined 9 years of CrossFit experience to our box.  They will be headed to their Level 1 Certification class in early September.  So between now and then, expect to see them helping me out to gain some time in front of the members.  It's a little different standing in the front.  :-)  Please... everyone congratulate them when you see them next.  Congratulation guys!! 

 

(Ashlee)

 

(Chris)

 

(Mike)

 

 

Upcoming Competition

There is talk of our next local competition being held at 270 CrossFit in October.  That's gives us ample time to get ready to go have fun.  Be ready....Dig Deep will represent.  Dig Deep will be holding ours after the new year.


T-Shirts

I know... I know.  I want them also.  My hands have been tied by not having a KY State Tax ID number.  The tax number arrived Friday so now I can buy the and sell items at our box.  Now, we are cooking with gas. 

 

(17 July)

 

(18 July)

 

(19 July)