Goal Setting

Sep 29th, 2015

Category: CrossFit

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

DISCUSSION 26 Comments

  1. Lcone 10/01/2015 at 2:43 pm

    BS: 200
    WOD: 15+12Rx

  2. Kady Chochrek 09/30/2015 at 2:48 am

    280 back squat PR 🙂 WOD – 15 Rx

  3. Evan O 09/30/2015 at 1:29 am

    Squat: 335#
    WOD: 15 + 5 Rx

  4. Cassidie Cade 09/30/2015 at 1:18 am

    strength: 155
    WOD: 18+1 Rx

  5. Joel 09/30/2015 at 1:01 am

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

  6. Allie 09/30/2015 at 12:50 am

    back squat: 105#

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

  7. Nick Brown 09/30/2015 at 12:43 am

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

  8. KB 09/30/2015 at 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 🙂

  9. Pat Hopkins 09/30/2015 at 12:02 am

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

  10. Brendan Cottam 09/29/2015 at 11:18 pm

    Back Squat -350
    WOD – 18 + 8 RX

  11. Trevor Crean 09/29/2015 at 11:09 pm

    Sq: 245#
    WOD: 18+56 Rx.

  12. Chad Michael 09/29/2015 at 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

  13. Ben Brauer 09/29/2015 at 6:16 pm

    Squat: 365#
    WOD: 18+25 Rx

  14. sarah c 09/29/2015 at 2:55 pm

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

  15. melstec 09/29/2015 at 2:13 pm

    Strength: 165×5
    WOD: 18 rx

  16. Crowley 09/29/2015 at 1:30 pm

    back squat: 275#
    wod: 18+46 rx

  17. Molly 09/29/2015 at 1:11 pm

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

    Happy to have Kelsey back this morning!

  18. Jason 09/29/2015 at 1:04 pm

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

  19. Brian M. Maser 09/29/2015 at 1:01 pm

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

  20. Nick Alonso 09/29/2015 at 12:50 pm

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

  21. Eddy 09/29/2015 at 12:36 pm

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

  22. Frawls 09/29/2015 at 12:33 pm

    Strength: Outlaw Squat Program
    WOD: 18+26 Rx

  23. Jule 09/29/2015 at 12:29 pm

    BS: 235#
    WOD: 15+24 Rx