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Last Day of STP
Today is the last day for this round of STP guys!  We’re doing quite well so far, so if your friend and family well hasn’t run dry just yet bring the rest of them by!

Town Hall and BBQ
Remember that our first Town Hall meeting is tomorrow at 11am!  Take this opportunity to come by and let us know what is on your mind!  Since it also falls on the last Saturday of Elements we’ll also be having our monthly workout and BBQ.  Come by for the meeting and hang out for the food!  The combo of these two events is a great way to meet the rest of the CFLV family!  Be sure to take advantage!

WOD:
AMRAP 3 Minute Rest 1 minutes
AMRAP 6 Minutes Rest 2 minutes
Complete For Time

5 Hand Stand Push-ups
10 Pull Ups
15 Sit Ups
20 Wall Ball (20/14)
25 Kettlebell Swings (53/36)
30 Box Jumps (32″/24″)
800m Run

Share the Pain
Awesome first day of STP guys!  Simply awesome and a great way to come back to the gym!  We had a total of 22 STP participants, 17 of which were unique.  We also had a great turn out for the Kids class with a hefty dose of 6 kids!!  2 more days left, today and tomorrow, to keep them coming by!

Exercise Science
Tony Leland of CrossFit Vancouver gives his thoughts on why CrossFit is an excellent training regimen.  Aside from coaching at CrossFit Vancouver, Tony is also a professor and senior lecturer in the School of Kinesiology at Simon Fraser University.

Quality Matters – Tony Leland

WOD
4 Individual Rounds
Round 1 & 3
250m Row
20 burpees
15 Toes to Bar

Round 2 & 4
500m Row
15 burpees
20 Toes to Bar

Yay for sharing!!  Come get some free workouts.  I know the workouts this week look a little challenging but rest assured we will make sure your friends are capable of completing the workouts.  You just need to make sure to finish before they do

-Town Hall is this Saturday.  I have already heard some people can not be there and they have given me a piece of their mind already as to what they would like to see.  If you can not attend let Joe, Vili, or myself know what you would like to see done differently.

-GrassFed beef orders need to be submitted to me by the end of the weekend with payment by the end of next week.  I need to get at least 12 people please

-Vegas Fit War is October 15th come out and support everyone and just have a good time outdoors during October.

-Congrats to the following people for finishing elements:
Krista Auguston
Jake Soteros
Abdhi Raissi
Sean Malek
Ali Kaveh
BJ Santillian
Wayne
Gloria Lopez

WOD
800m Run
30-20-10
Box Jump (32″/24″)
Walking Lunges
400m Run
30-20-10
Double Unders
Air Squats
800m Run

-Share the Pain starts Wednesday and goes through Friday! You know what the WODs are so send your friends on the days that you want to share the pain. They will then know what its like to CrossFit

-If you are interested in the grassfed Beef order please sign up via the fridge list. Get the money to me by next Monday

-Town Hall is this Saturday at 11am

Muscle-up Substitutions from crossfitoneworld on Vimeo.

Show up even if you cant do muscle ups we will figure out what to substitute for you.

WOD:
20 Deadlifts @ Body Weight
3 Muscle Ups
18 Deadlifts
3 Muscle Ups
16 Deadlifts
3 Muscle Ups
14 Deadlifts
3 Muscle Ups
12 Deadlifts
3 Muscle Ups
10 Deadlifts
3 Muscle Ups
8 Deadlifts
3 Muscle Ups
6 Deadlifts
3 Muscle Ups
4 Deadlifts
3 Muscle Ups
2 Deadlifts
3 Muscle Ups

Quick one since Joe is out of town and I haven’t had much sleep because of training the last few days for Search and Rescue.

-I need to have a grass fed beef order by October 3rd. If you are interested please put your name on the sign up sheet on the fridge.

-Town Hall is this Saturday starting at 11am. Joe, Vili, and I would like to hear feedback from everyone on what we can do to improve CrossFit Las Vegas. We need to hear from you so we can make CrossFit Las Vegas better. Of course there will be a super cool WOD.

-Share the Pain is this week on Wednesday, Thursday, and Friday. Bring me more poor souls to torture. I posted the WODs for those days on the gym whiteboard for all to see.

WOD
5 Individual Rounds
5 x back squats
5 x push jerks
15 x toes to bar

You can use 50-60% of your 1RM back squat OR Body weight for both back squats and push jerks. Post individual times.

The gym is closed this weekend.  Come to CrossFit 702 do the sectional WOD 11.4 and then afterwards its a celebration.  CrossFit 702 turns 1!  We will be having a paleo potluck/bbq, beer/chocolate milk.  Come have some fun after we get done beating ourselves up.

HERE is the tentative heat assignments for tomorrows affair:
Heat 1: 12:15
Heat 2: 12:35
Heat 4: 12: 55
Heat L: 1:15

If anyone else shows up we will fit you in wherever on the spot.

11.3 WOD results

What everyone has been anxiously awaiting. Here are the results.  Please ensure you submit your scores by 5pm PST for them to be counted. I will ensure they become valid by Monday evening.  WOD 11.2 Submission is also still open so if you forgot please do it immediately!!!

Again HERE is all the scorecards used today and validated by judging done at CrossFit Las Vegas. It’s a big file so right-click and save as. HERE is the scores in an easy to read format.

Congrats to Zach Forrest and Michele Iacullo for being the top scoring athletes on Saturday!

Please register for the next event at CrossFit 702 HERE. It also happens to be their 1 year anniversary, so there will most definitely be Paleo Potluck and beer (Chocolate Milk for the kiddies) involved post WOD!!!!

Any questions email Click to reveal email address

Good Night!

Push up looks good........

Alright the heats for Saturday can be found HERE

Anticipated heat schedule is as follows:

PLEASE BE WARMED UP AND READY TO GO BY YOUR POSTED HEAT START TIME. Gym will be open at 11:00 so you can come in early if you must. Please fill out the waiver if you are not a member of CrossFit Las Vegas.

Hey everyone thanks for coming out.  Sorry for the initial problems with the heats.  It wont happen next week I assure you.

Congrats to Zach Forest and Jenn Hill for be our top scoring male and female athletes.  AND congrats to all the athletes.  This workout wouldn’t have been as successful without the great judging staff we had today.  It’s hard being a judge but regardless of how you were scored or how you scored it was great.   Big Thank You to all the judges.

Results from Open WOD 11.2

For Next week you have a whole week to sign up via the same form that was used today. Go HERE for the Week 3 WOD registration site so I can get the heats figured out by Friday Night 7pm. Even if you are not competing please fill it out.

HERE you can find your results in a simple table.
HERE you can find ALL the score cards that were used during the workout. This is a big file……I recommend right-click and save as.
HERE you can find all pictures from the event.

If you have any problem email Click to reveal email address with questions.

Cheers!

Setup in preparation of sectional WOD 11.2

Well Share the Pain has come and gone. Unfortunately Jose made a last-minute push and brought his posse in so unfortunately I think you all are in for it. The good news is that today is the open WOD

AMRAP 15
9 x Deadlift (155#/100#)
12 x Push ups
15 x Box Jumps (24″/20″)

Here are the following heat times. We may or may not need all these heats but this is contingent on how many we get. Times are subject to change as this is tentative. Show up at noon for updated heat list.

1. 12:10 – 12:35
2. 12:35 – 1:00
3. 1:00 – 1:25
4. 1:25 – 1:50
5. 1:50 – 2:15
6. 2:15 – 2:40
7. 2:40 – 3:05
8. 3:05 – 3:30
9. 3:30 – 3:55

HEAT NUMBERS AND POSITION can be found HERE. For those that are not competing in the CrossFit open we have it setup so we can run 8 non registered athletes at any of the times listed above. Come, cheer, support, and afterwards we can BBQ!!