Big Wednesday

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 1 push ups to wall walk 2 Iron Cross 3 Roll ups 6 med ball clean
WOD	50 squats	Tabata What Else
Focus	HSPU Backwards Kip up and kip Pull up Back walk over Backhand spring
Partner	Partner Push ups Bunk beds
Game/Fun	Stick it
Cash Out		AMRP Box Jumps 14” 1 min

Closed this Weekend

Cleaning Day

WU  Med ball cleans 5 minutes rotate with group.

WOD
5 Rounds
10 Cleans @ 75#
10 Push ups
10 DUs

Take turns having fun.

	Gymnastics
WU	Airplane, frog
WOD	4 rounds tabata pull ups
Focus	Hands stands against wall Cartwheel Ring dips + L-sit
Partner	Bunk beds Fan Flying Dutchman
Game/Fun	Vaulting Mushroom Monkey swing
Cash Out

FWOS #5

WU
3 rounds
8 Straight arm Dislocates
8 squats
4 Ring push ups or P-bar push ups
2 Straight Body ups to slow lower or jump to invert
2 cartwheels

WOD: Falls Creek
25 Box jumps choice 24", 20", 14"
20 Ring Dips, Bar Dips, or Push ups
15 Deadlifts @ 185#, 115#, or 48#
800 M run
20 BJ
15 Dips
10 DL
400 M Run
15 BJ
10 Dips
5 DL
200 M Run

Monday Funday

	Gymnastics	Strength & Conditions
WU	Joe Henry	8-12-8 KB Swings P_Bar dips Lunge steps
WOD	4 rounds tabata Push ups	5 Rounds 20 OHS 15 Kips 10 DL 5 Push ups on P-Bars
Focus	Safety Roll Hands stands HS – forward roll Backwards roll to HS
Partner	Partner Push ups
Game/Fun	Jumping from heights
Cash Out		AMRP Box Jumps 14” 1 min

Free Work Out Saturday #4: May 14th, 10:00 AM.

WU:  3 Rounds
          5 Turkish Get ups
          3 Regrabs
One 400 M run after 3 rounds

WOD:  Shoulder Press
             5-5-5-5-5

Big Smiles

	Gymnastics	Strength & Conditions
WU	Mt. Lion push ups	3 rounds 40 M Rear crawl out Jump back
WOD	4 rounds tabata squats	Run 40 M 12xs Rest 2 min in between
Focus	Hands stands HS – forward roll Backwards roll to HS
Partner	Shoulder stand on partner
Game/Fun	Vaultings
Cash Out		AMRP handstand steps or HS attempts in 1 min

May Flowers

	Gymnastics	Strength & Conditions
WU	Plank walk, inch worm	20 burpee jump 12” over reach
WOD	10 burpees	“The Dirty 30” Pull ups Lunge walk steps K-E Handstand steps KB swings Box Jump 12” Squats Push ups Regrabs P-Bar dips
Focus	Shoulder stands Rings cat, bird, lever Rolls back, straddle
Partner	Shoulder stand on partner
Game/Fun	HS Flopdown
Cash Out		Frog and Crow pose

FWOS # 3 Picture

3 rounds
400 M run
21 kettlebells @ 55#
12 pull-ups

Free Work Out Saturday #3: April 30th, 10:00 AM.

Front - Back: Seth, Ben, Ananda, and Lisa push through FWOS #2.

20 Minutes As many rounds as possible (AMRP)
400 M Run
Pull ups AMRP R=Reps
35 squats
25 sit ups
15 push ups

Whats on the schedule of FWOS #3?  Come join us and see for your self.

Child care possible.  Please contact ASAP.

FREE Workout Saturday 23rd 10:00

Poster man, recent father, and new hire paramedic at Aero Methow has been on a roll.  A week ago he set himself a new PR of 41 pull ups in a row.  Justin has been a leader in recruiting people to try CrossFit style exercises.  Last week we had a good showing for our first free work out at Justin's place in Twisp.  I am going to follow up on that success and hold a free workout at Garage Gym 307 in Winthrop.  Please contact us to reserve a spot.

Coach Jeff    

Day 2

	Gymnastics	Strength & Conditions
WU	Joe Henry	3 rounds 3 rolls 6 shoot threws 9 rows
Strength/ Stretch	Handstand for time
WOD	3 rounds 3 rolls 6 shoot threws 9 rows	5 Rounds 20 Jumping Pull ups 15 Jumping Dips 10 Vaults 5 roll up kips
Focus	Front handspring Parkour moves Jumping landing w/ roll out
Partner	Table stack
Game/Fun	Stick-it Vaulting Walking on Hands
Cash Out		Handstand for time

Day 1 April

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ inch worm	Progressive: Pull up, Push up, Squat
Strength/ Stretch	L-Sit team 1:00
WOD	3 rounds 10 squats 5 push ups	Rounds 5 pull ups 10 push presses 15 squats 20 sit ups 200 M run
Review	Handstands
Focus	Vaulting
Partner	Shoulder stand
Game/Fun	Obstacle Course
Cash Out	Max rep pull ups	AMRP Box Jumps in 1 min.

Ilo's Head Scoot

We have some children with exceptional skills, this one stands out.

Sister Power

Eamon does garage parkour

Day 4

	Gymnastics	Strength & Conditions
WU	3 minutes Dive roll Spring board 3 pull ups	3 rounds 5 Pull ups 10 Push ups 15 squats
Strength/ Stretch	Headstand
WOD		5 Rounds 12 Deadlifts 9 hang cleans 6 push ups
Focus	Kip up Handstand Flop down
Partner	Flying Dutchman	Discussion on Paleo Diet
Game/Fun	Stick-it Vaulting Walking on Hands
Cash Out		High road low road

Day 3

Damon, Teague, and Madison catch their breath.

	Gymnastics	Strength & Conditions
WU	3 rounds 10 Box jumps 5 Hand stands	Turkish Get Ups 6-4-2 KB Swings 12-8-4
Strength/ Stretch	P- Bar L-Sit 1:30
WOD		21-15-9 Pull ups Burpees
Focus	Cartwheels  Round offs Walking on Hands
Partner	fans	Discussion on Paleo Diet
Game/Fun	Stick-it
Cash Out		Pyramid of Death BJ x 5 each

Day 2

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ inch worm	30 seconds for each
Strength/ Stretch	Walking T	Ring rows P-Bar push ups Squats
WOD	3 rounds 3 pull ups 6 box jumps	5 Rounds 15 Deadlifts 65-75# 15 Ring Dips Jumping 200 M run or 25 situps
Focus	Handstands
Partner	Rising Sun
Game/Fun	Obstacle Course
Cash Out		DU for 2 minor Singles for 4 min

Day 1

	Gymnastics	Strength & Conditions
WU	Joe Henry w/ jump	1 min progressive 1 push up, 2, 3, 4, 5 2 sit ups, 4, 6, 8, 10 3 squats 6, 9, 12, 15
Strength/ Stretch	Back bridge
WOD	V-sit	AMRP 15 min 1 forward roll 3 pull ups 6 push ups 9 box jumps 12”
Focus	Pull ups Forward roll Wall walk ups Jumping and landing
Partner	Table
Game/Fun	Around the World
Cash Out		K-E AMRP 1 minute or Triangle push ups

Derek Alumbaugh: 1st place Apple Cup Giant Slalom Ski Race

I have coached Derek for five years in gymnastics, strength and conditioning training.  I have always been impressed with Derek's drive to master technique and and push through workouts.  This Fall Derek made dramatic gains in his fitness and was so focused.  I had a feeling he was going to do some great things.

John Devlin: Pull-Up King of CrossFit Cashmere

John trained at our gym until he had to move to Cashmere where he joined the local gym and blew everyone away by setting a new gym record of 42 pull-ups in a row.

P-Bar Pirouettes

Improving times, reps, and weights lifted are motivating.  So is learning new skills.  I often incorporate skill work to create interesting workouts I look forward to doing.