Goal Setting

Swiss Can Run!
Swiss Can Run!

Goal Setting Sessions
Anyone who does CrossFit has a goal (or several) that they are working toward every time they step into this gym. You wouldn’t show up as often or work as hard as you do if you didn’t! We want to make sure that we are doing everything we can to help you reach your goals AND have the best time possible every time you step foot in this gym. Going forward, we’ll be offering opportunities to sit down with your coaches for one on one sessions to discuss these goals and help formulate a plan of attack.
We’ll be holding the first round of these meetings this Saturday, October 3rd with Coach Tully, from 12:00pm – 2:00pm.  To sign up for a session, please:
1. Fill out this brief questionnaire.
2. Schedule a time for Saturday HERE.

If you’re unable to make it in for a time on Saturday, please fill out the questionnaire and we’ll be in touch to schedule a session another time. Let’s crush these goals!

Strength
Back Squat
2-2-2-1-1-1

WOD
12 Minute Ascending AMRAP
3 Burpees
3 Wallballs
3 Medball Sit ups
6 Burpees
6 Wallballs
6 Medball Sit ups
9 Burpees
9 Walballs
9 Medball Sit ups…

*Hold medicine ball at your chest – not going overhead with the ball.

L1/L2 – Regular abmat sit ups

Conditioning Class: WOD
EMOM 20
Odd – 15/12 Calories on Airdyne
Even – 100m Sprint

Conditioning Class: Core
2 Rounds for quality
9 Strict toes to bar
6 Around the worlds (3 each direction)
3 Dragonflags

26 Comments

  • Lcone

    10/01/2015 @ 2:43 pm

    BS: 200
    WOD: 15+12Rx

  • Kady Chochrek

    09/30/2015 @ 2:48 am

    280 back squat PR 🙂 WOD – 15 Rx

  • Evan O

    09/30/2015 @ 1:29 am

    Squat: 335#
    WOD: 15 + 5 Rx

  • Cassidie Cade

    09/30/2015 @ 1:18 am

    strength: 155
    WOD: 18+1 Rx

  • Joel

    09/30/2015 @ 1:01 am

    Back Squat: 205# Slowly getting back in the mix
    WOD: 18 even w/ 14# WB

  • Allie

    09/30/2015 @ 12:50 am

    back squat: 105#

    WOD: 15+24 10# med ball, wallballs are a work in progress

  • Nick Brown

    09/30/2015 @ 12:43 am

    Back squat. 335lb *20 lb PR
    WOD 18 +6

  • KB

    09/30/2015 @ 12:32 am

    Wod 18+7 Rx 1st t Rx Wod and I beat Melstec by 7 reps I’ll sleep like
    a baby tonight no worries Mel I’ll go back to being the queen of level 1 tomorrow 🙂

    • Joel

      09/30/2015 @ 1:01 am

      Great work KB

  • Pat Hopkins

    09/30/2015 @ 12:02 am

    Squat: 275# (5#PR)
    WOD: 18+18 RX

  • Brendan Cottam

    09/29/2015 @ 11:18 pm

    Back Squat -350
    WOD – 18 + 8 RX

  • Trevor Crean

    09/29/2015 @ 11:09 pm

    Sq: 245#
    WOD: 18+56 Rx.

  • Chad Michael

    09/29/2015 @ 8:09 pm

    Burnt Toast:
    -20 rep BS Day 1 @ 60%: 200#
    -3×5 Push Press: up to 200#
    -WOD: 12:46 RX
    Extra: 50 GHDs w/ 30# DB

  • Ben Brauer

    09/29/2015 @ 6:16 pm

    Squat: 365#
    WOD: 18+25 Rx

  • sarah c

    09/29/2015 @ 2:55 pm

    155 squat (PR) 18+8 (green ball)

  • melstec

    09/29/2015 @ 2:13 pm

    Strength: 165×5
    WOD: 18 rx

  • Crowley

    09/29/2015 @ 1:30 pm

    back squat: 275#
    wod: 18+46 rx

  • Molly

    09/29/2015 @ 1:11 pm

    BS: 155# (failed at 166).
    WOD: 18+16 Rx

    Happy to have Kelsey back this morning!

  • Jason

    09/29/2015 @ 1:04 pm

    Strength: 315# 10#PR
    WOD: 18+13 Rx

  • Brian M. Maser

    09/29/2015 @ 1:01 pm

    BS: Hatch Squat Program (worked up to 281×6)
    WOD: 18+26 Rx

  • Nick Alonso

    09/29/2015 @ 12:50 pm

    BS: 275 failed at 295
    WOD: 18+21 Rx

  • Eddy

    09/29/2015 @ 12:36 pm

    Back Squat: 285# (PR)
    WOD: 18+5 Rx

    • Nick Alonso

      09/29/2015 @ 12:50 pm

      Great PR Eddy

      • Eddy

        09/29/2015 @ 2:34 pm

        Thanks Nick!

  • Frawls

    09/29/2015 @ 12:33 pm

    Strength: Outlaw Squat Program
    WOD: 18+26 Rx

  • Jule

    09/29/2015 @ 12:29 pm

    BS: 235#
    WOD: 15+24 Rx

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