The festivities, such as they are, will mostly take place in the evening session (4-7 pm). If you can only make it out earlier in the day, that’s perfectly fine as well.
It really is hard to believe it has been almost one year since we officially opened last December 1. In some ways time has flown by, but at the same time, you all have put in a LOT of hard work in that time. Our community is growing and getting stronger in the process, which is the whole point of the gym’s existence. Many of you have made some significant healthy lifestyle changes in the past year, and some of you have come to some unexpected realizations as to what you are actually capable of physically and mentally. That’s exciting stuff to see as coaches, and we are grateful to be a part of that process. Let’s see what the next year will bring!
We will be doing a skills competition over the course of the day as part A of the workout, so you can try your hand at the various events. I’m not going to tell you what they are, but I will say that you will have a choice of what you’d like to try. Some will be tests of skill, some strength, and some conditioning. Pick your poison.
Part B — We’ve had some requests for Baseline, but I’m thinking it’s time to revisit a CrossFit classic workout, Fran, instead.
“Fran” – 21-15-9 reps of thrusters (95/65 pounds) and pull-ups.
If the prescribed weight is more than, say, 60% of your max thruster, it can be scaled. This workout should be short and hard (i.e. in the 3-5 minute range if at all possible).
Compare to 04/06/2013.
As mentioned before, there will be cake. We strongly advise waiting until after “Fran” to partake of it.
Happy anniversary Steinbach Crossfit! I’m sad I can’t be there today to partake in the festivities but I hope everyone has a wonderful time and that someone has some cake for me! Thanks Colin, Hilary and Jay for everything you guys do. I know for a fact that I wouldn’t be where I am today without you. Enjoy!
Thanks, Laryssa! I’m sure someone will take one for the team and have some cake “for you”.
Fun workout today…and cake after!
A) I’m not going to say what I picked for part A as some of you haven’t done it yet, but my scores were 14, 1:58, and 13.
B) Used 55#, did power cleans/push presses instead of thrusters. 2 blue bands for the pull ups. 11 something minutes.
Fun is right, Colleen!!
A) I’ll do the same as Colleen and just post scores. 1:50 (PR), 6′-3″, and 0.48
B) Used 55# for thrusters and ring rows instead of pull ups. 8.13
Happy Anniversary Crossfit! I love being a part of this community!
A) the day is done so I’ll mention the skills too
Double unders – 186; Broad jump – 8’1″; hand stand hold – 1:19
B) Fran 5:26 RX’d, not bad considering how poor/non existant my intake of food was today.
A big thank you to everyone who came out today and has been part of our community (past and present). It has been a sincere joy to get to know and work with all of you.
A. You guys made me smile with your mysterious scores :). Mine were handstand hold 1:11 (PR), pushups 18 (PR) and 500m row 1:46.4 (PR!) Awesome, but I couldn’t wrap my head around it or celebrate too much until after Fran. I’m more excited now :).
B. Fran using 65# and green plus thicker red band. Head to head with Hillary, but she did her pullups Rx’d. We tied exactly at 6:52. It was awesome having that extra competitive push. Well, awesome and intimidating. But it helped. Someday I’ll do Fran as prescribed too.
I love my CrossFit Steinbach family! Thanks for a wonderful year and may we all have many more!
A) Double unders – 52, handstand hold – :54, horizontal ring rows – 10
B) First time with Fran today…7:07. Used 50# for thrusters and thicker blue & red bands for pullups.
Happy one year anniversary Crossfit Steinbach!
What an awesome day! Happy anniversary. Today was super fun with all the festivities.
For the first half I did
handstand hold 2:08 (pr),
broad jump 6’4″ (pr),
and shuttle run 15 laps
Oh and then there was Fran, I used 45# for thrusters and a red and blue band for the pull ups! finished in 6:49. That Fran I tell ya, she’s something else. But it was a fun time.
Yummy cake for a rewarding treat afterwards.
I’m glad I can be part of such an amazing group of people.
A) 132 for the double-unders, 1:52 500m row and 8 horizontal ring rows.
B) Fran 6:52, a 1 minute PR. Very happy with that. Thanks, Mara, for being a great Fran buddy.
It was so great to see so many people out tonight. Thanks for coming to the gym and being a part of Crossfit Steinbach. I love our community. I look forward to every evening I’m there after work and am always disappointed when I can’t make it.
Congratulations Crossfit !!