Virgin Ropes No More... Box Party... Competition Saturday

"You can have excuses...or you can have results... BUT....you can't have both!"


* Fridays WOD:

A) GOAT Session
     15 Min to practice any 3 skill movements you prefer...making one of those ring dips.

B)  8 Rounds of:
      - 400m Run
      - Rest 90 seconds between rounds.  Track individual intervals

 
* Saturdays WOD:

A) Partner banded runs (200M)

B) 7 Rounds for time of:
     10 Deadlifts (225/175)
      2 Rope Climbs (x5 pull-ups as alternate)


Dig Deep Box Party

I am announcing the first ever CrossFit Dig Deep box party on Saturday,September 28th.  This will be a "Non-Paleo" party so we can get to know each other better...play some volleyball, corn hole, etc and relax.  We have a great area both inside and outside to have fun.  Yes, kids are allowed.  Why is this designated as a "non-Paleo" party?  Because the next day we will kick off our "60 Day Paleo Challenge".  This challenge will take us up to Wednesday, November 27th...the day before Thanksgiving.  That way, we can end the challenge successfully and you can have a nice Turkey Day with your families.  Yes... you can bring either Paleo or non-Paleo to this Party. 

We will also create an electronic "Paleo Support Group" on Facebook and add everyone that signs up for the challenge.  The support group will be there to share recipes and pictures of your favorite Paleo meals.  This is a lot of fun and you will have the support of your Dig Deep family to get you through the tough times so you can look great and feel great!   

Lastly, we will have a mid challenge "Paleo Only Party" on Saturday, October 26th...so we can share some of those great new foods and get ready for the final 4 week push.   More to come. 


Competition Saturday

A friendly reminder about the competition this Saturday at CrossFit Murray.  The comp is for individuals only and they have both an "RX" category and a "scaled" category.  I urge anyone that wants to do this to go have fun.  I will not be entering this one, but I will be there to watch.  I have been in many of these in Hawaii and trust me...regardless if you compete or just go watch, you will have a blast...and leave super motivated!  If you want to participate, let me know. 

Greg, Ashlee, Morgan & Erica do the partner banded runs.  "Pull Greg!!!"

 

 

 



 

12 July 13

 

 

 



 

13 July 13