• Tuesday, May 23rd 5pm – 8pm @908-  Make sure you check out Keith Wittenstein and the Power Dot next Tuesday between 5-8PM at 908! From Keith (aka Coach Panda) – I will be spending an evening at CrossFit 908 demonstrating the Power Dot muscle stimulator and helping people with their mobility. Tuesday, May 23, 2017 from 5:00 to 8:00pm, I will be around before, during, and after classes offering 10-minute sessions with the power dot electrical muscle stimulation device as well as various mobility tools and tricks. Please email [email protected] to get a spot.
  • Saturday, June 10 – Gavin’s Gang & The Valerie Fund Walk and 5K Run – As some of you may know, Carolyn J’s son, Gavin, was recently diagnosed with Acute Lymphoblastic Leukemia (ALL).  Gavin is currently undergoing treatment and will be for the next 3+ years.  Gavin has a long road ahead of him, but the team at the Valerie Center in the Goryeb Children’s Hospital has been a huge help and support for Carolyn’s family, making this traumatic situation slightly less daunting.  Carolyn’s family has created Gavin’s Gang, a team helping raise funds for the Valerie Fund.  It is a wonderful cause, and we are proud to be a part of Gavin’s Gang.  While Erin and I will not be around for the event, we hope that many of you will sign up and show your support for the Valerie Center who provides such wonderful care for the children who suffer from cancer and other blood disorders.
  • Saturday, June 17  – Cure For IBD 5K and 1 Mile Fun Run – CrossFit 908 will be participating in a Cure for IBD Fundraiser.  The CURE for IBD 5K & 1-Mile Fun Run & Walk benefits research towards new treatments and cures for Crohn’s disease and ulcerative colitis.  As some of you may know coach Jake was recently diagnosed with ulcerative colitis, an autoimmune condition he will have to receive treatment for the rest of his life.  In addition, one of our members Kael Reicin’s daughter has UC as well.  As a way to show our support for Jake, Kael’s daughter, and all those dealing with IBD, we will be participating in the event.  We have created a CrossFit 908 team and we will be raising money for the Fundraiser.  Kael has volunteered to match all 908 donations dollar for dollar up to $1,000.  That is extremely generous, and I told him we can most definitely get there.  In addition, the male and female winners of the 5K run get a free one-hour private training session with Jake.  There are lots of reasons to come out and support this great cause.  We hope to see many of you there.  You can click this link for our fundraising page.

Today’s Workout:

  • Strength/Skill – Overhead Squat 5 x 5 – Challenge yourself.  Technique first.  Use as light of a weight as you need to properly perform an overhead squat.  This should be taken from the ground.
  • Conditioning – “Jackpot” – 7 Rounds For Time
    • 7 Hang Power Snatch (Sx = 45#/35# – Rx = 75#/55# – CRx = 95#/65#)
    • 7 Pull Ups (Sx = Jumping / Rx = Unassisted / CRx = CTB)
    • 7 Burpees Over The Bar (Lateral – Two foot jump)
  • Finisher – 400m Carry – 1/2 Farmer’s / 1/2 Waiter’s.  Alternate as needed.
Alan working on his strict handstand push ups.