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We are doing an exendurance order on Wednesday ( Supplements ) . I choose to use these supplements from this company because I feel they are the best in the CrossFit industry. I have tried a lot. Free and paid for. Pharmacy grade, clean and effective. Below is a little tid bit about each one.

Also , the sales rep is giving a free shirt or tank for every order, so let me know your shirt size too on the order sheet. Sheet is out till Thursday afternoon. No minimum for the shirt or tank, just buy something.

Exendurance pills – take 3 a day morning and night, I usually take 2 and 2 unless I am competing on the horizon. $45

These pills buffer lactic acid pain. It works great . Reduces soreness tremendously. This is their flagship product and the product that put this company on the map.

Protien – whey protein supplement. Clean. Tasty. Comes in Vanilla and Chocolate. $60

Fuel 5 – Clean carbs for pre workout. Has a little kick ,but not overkill. Great for nutritional needs ( RP BABY ) and also a good fuel for your workouts. $45

Creatine – a brilliant creatine product. Take this regularly and you will get stronger in your lifts and ability to generate power from your muscles. $30

Hydrate – a good source of hydration and electrolytes while you workout or recover. $30

Omega 3 – A great supplement for joints and overal bodily functions. $25

I personally take the creatine, exendurance pills and omega. Lately I have been taking the Fuel 5 and notice a good jump in my game when I WOD. If you have questions ask the coaches. Real FOOD is always number 1 and supplements are just that ….supplementing your nutrition.

WOD 8 . 28 . 17

“Cliff Hanger ”


4 strict pullups

8 power snatch 115 / 75

32 Double Unders



We are coming up on the end of this strength cycle. Time to test the one rep max back squat. Performing a one rep is a great qualifier for strength, however it is not the only qualifier. Especially when talking about CrossFit , one rep maxes are not the only number to judge yourself by. Moving a barbell one time is a lot different than moving a heavy barbell 21 – 15 and 9 times. Both are needed in fitness and that is why we train both sides of the coin. One rep maxes are part of the strength component just as much as stamina or power. So even though you may not lie on the floor with your tongue out after this session, the adaptation is still powerfully important to your overall fitness. Have a good setup, Take a deep breath and push the earth as hard as you can and lift the weight of the world on your shoulders!

WOD 8 . 27 . 17


Find a one rep max Back Squat

4 – 3 – 2 – 1 – 1 -1 -etc.

Building from 50 – 60%


” Dog Races ”

Relay style with a partner.

100m Run

250m Run

400m Run

250m Run

100m Run



Reminder that we will be closed Saturday for the barbells and brews event. Come to Enegren and get your WOD in. Hope to see you all there!

WOD 8 . 25 . 17


Overhead Squat Complex

7 Sets of 1 Snatch Balance + 2 OHS

Build as needed


” Death by Calories ”

EMOM do 1 calorie on the row, bike or ski erg.

Every minute add 1 calories until failure…

( Props to all athletes that choose the Assault Bike for this one )



This weekend is Barbells and Brews! Come join us for a fun workout , cool t shirt and refreshing brew ( includes free beer ticket ). Proceeds go to our Solid Foundation program for the 2017 – 2018 school year. We offer at risk – youth kids free crossfit at crosstown.

Come to Enegren Brewery at 1100 am – 1 pm Saturday. If you cannot make the date, you can always still buy a shirt. Hope to see you there.

WOD 8 . 24 . 17

” Oregan Trail ”

8 Rounds

250m Run

12 Sumo Deadlift high pull 75 / 55

12 V – Ups.