Happy Labor Day!

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Join Team Thundersquat! in a free workout today! Come in at 10 am to do Team Series Event 2 as a Partner Workout!

Event 2:

Male/Female pair 1 completes:

30 thrusters (M) 30 pull-ups (F)

30 thrusters (F) 30 pull-ups (M)

20 thrusters (M) 20 pull-ups (F)

20 thrusters (F) 20 pull-ups (M)

10 thrusters (M) 10 pull-ups (F)

10 thrusters (F) 10 pull-ups (M)

Then,

Male/Female pair 2 completes:

30 thrusters (F) 30 pull-ups (M)

30 thrusters (M) 30 pull-ups (F)

20 thrusters (F) 20 pull-ups (M)

20 thrusters (M) 20 pull-ups (F)

10 thrusters (F) 10 pull-ups (M)

10 thrusters (M) 10 pull-ups (F)


“Donny”

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Heidi gets her first Pull-ups yesterday!

“Donny”

21-15-9-9-15-21 rep rounds for time of:
225 lb Deadlift
Burpees


Athlete Spotlight: Kelsey C .

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Name: Kelsey C.

Hometown: Paxton, IL

Age: 26

Occupation: Marketing Specialist for Claire’s Corporate

When did you first start CrossFitting? September 2013

When did you first start training at CFC? September 2013

Favorite WOD: starting to really enjoy all squats, pull-ups, double-unders.

Least Favorite WOD: box jumps and clean and jerk (even though I’ve only done it a few times, I can’t seem to get the rhythm down)

Tell us about your sports & fitness background: I played sports all through high school, worked out some in college – mostly just cardio and free weights. I didn’t know much about really lifting weights until I joined CFC. I also took up running half marathons the last 2 years.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel?: I kept hearing about Crossfit and wanted to know what the hype was about. I saw a Groupon for CFC and it was close to my new job so I thought I would give it a shot. My first WOD was back squats and I was amazed at how far I could actually get down! I even remember Liz telling me “you’ve got really nice form!”

What sort of changes have you seen in your body, health and fitness since starting CF? (before / after): I have seen a lot more definition in my body since I started at CFC. Overall I have a lot of energy, motivation and feel more confident about my body.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?: Besides changes in my body, I am definitely more motivated!

Please share with us any favorite CrossFit / CFC moments: One of my favorite moments at CFC was the fundraiser WOD for Elba and her husband! There was so much energy in the room and everyone kicked butt. The grilling out and drinking afterwards was also fun! I would like to see CFC do more weekend events like that. (good team building)

Any advice for people just getting started? Stick with it! You will be amazed at what you are capable of. A year ago I thought it was impossible for me to even do half of the stuff I can do now. Its satisfying and gives you that “hurt so good” feeling that you won’t want to stop. Oh, and don’t be embarrassed. Everyone cheers you on!

What are your hobbies, interests and/or talents outside of CrossFit?: I love to spend time with family and friends, shop, read books, organize and expand my graphic design skills.


Team Workout

With a partner, complete as many rounds as possible in 12 minutes of:
30 Double Unders
15 Power Snatches, 75/55 lbs

Only one partner moves at a time.


CrossFit Basics Class

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Don’t forget that our CrossFit Basics on ramp course starts this Wednesday! If you know someone who may want to ease into CrossFit this is a great class for them! Look for the class under the On Ramp tab on our online schedule.

Learn more about the CrossFit Basics Class.


Two years

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It’s Kelly G’s two year anniversary with CrossFit Caliber. Let’s celebrate with her first CrossFit WOD!

21-15-9 rep rounds for time of:
Ring Dips
165 lb Front Squat

Post:
Rope climb practice with the Spanish & Russian wrap.
Then one rope climb every minute on the minute for 8 minutes.


Pull Heavy

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Weighted Pull-up 5-3-1+

Or scaled:
Ring Row hold for time x 5
Green Band Pull up hold for time x 3
Chin over bar hold for time

Rest 5 minutes between rounds

Post:
Ladder:
1st minute: 10 meter shuttle run, 5 squats
2nd minute: two 10 meter shuttle run, 5 squats
3rd minute: three 10 meter shuttle run, 5 squats x 3

and so on until you cannot complete the number of shuttle runs and squats required.