Thursday-WOD, and Oly Skills and Drills with Zach K. at 5:30!!

Every Thursday for a bit we will be doing one of the classic CrossFit Benchmark workouts.  The Daily WOD's will be starting with the Ladies, while the 4:30 Out of The Box crew will be doing Hero WOD's- get some!  Make sure to track your WOD's as we will be coming back to these.

"Annie"

For Time:

50-40-30-20-10

Double Unders
Sit-ups

A couple of announcements/reminders..spread the word.

• The SoCo Bootcamp is back, Tue and Thurs, 4:30 at America The Beautiful Park!!
• This Sunday, a SoCo BBQ, starts around 3pm-till..potluck, so bring your best (see below for more info)
• CrossFit Skills and Drills, Tue nights at 5 and 5:30, come learn how to do what you do better!
• Oly Skills and Drills, Thursday nights at 5:30 with US National Team Member Zach Krych
• Schedule Change starting June 1st.  In the evenings we will have a 4:15, 5:00, 5:45 and 6:30 class
• We are starting a CrossFit Kids class for the summer June 4th, Tue and Thurs at 9am.
• A "SpinFit" class will coincide with the kids class so the parents out there can get your workout in too
• Coming Soon (Friday) the office downstairs is now a bonafied KIDS ROOM complete with soft couches, a TV and DVD player, chalkboard walls....and a gate to keep your kid safe and secure..haha.  Due to the size of our classes we need all kids to be in this room or outside in the back living the dream.
• The upstairs Loft will now become a Kid Free Zone, sorry parents but we need the space to workout in.  By the end of next week we will have an additional 1,000 sqft of workout space complete with 3 squat/bench racks, rings and random gymnastics strength training equipment along with all of our mobility equipment (yes, this means we want you to go upstairs to do your mobility work).  The only thing you will not be able to do is Oly lifting up there as the floors are wood and I am pretty sure if you dropped any significant amount of weight it would crash down on the kids....and that would be bad..so, no dropping weights upstairs in the loft area!

Excellent, one last thing.  We sold 170 Groupons!!  Crazy cool so we are going to be seeing a lot of new faces in the gym over the next few months.  Please take a second and introduce yourself as it can be a little intimidating when you first walk into a CrossFit gym for the first time.  With that, we will be asking for volunteers  (thanks Sheila for the idea) at every class to be a new members "buddy/partner" to kind of help them out during the workout if they need it (movement, equipment set-up, etc)- Much appreciated in advance for the help.

AND For all of you Groupon Folks out there, yes, you are required to take our 3 intro sessions before joining a group class unless you have done CrossFit before and can show proficient movement in the basic skills we use daily in our workouts.  It is included in your Groupon and we will be holding these classes on Mon, Wed, and Fri at 5:30pm.  The next class will be starting May 21st, then May 28th then June 4th.  Please show up 10 minutes early the first day to fill out waivers etc.  If you have any questions please feel free to contact me at 719-233-2697 or at crossfitsoco@gmail.com

Wednesday-WOD and SSJ Run today at 6pm!!

P = 5 x 1 Power Snatch + 2 OH Squats

F = 5 x 2 Push Press + 2 Front Squats

P = Snatch Pulls 5 x 2

F = Clean Pulls 5 x 2

For Time:

10, 10, 10, 9, 9, 9 ....1,1,1

-Games Style Push-ups
-Strict Pull-ups  (challenge yourself with the rings??)
-Dips (weighted?  evil)

Groupon Special- see WOD below

Welcome to CrossFit SoCo.  If you are purchasing a Groupon today we want to first welcome you to CrossFit and the great community that makes up SoCo.  Our required 3 day introductory classes which will teach you the foundational movements in CrossFit and prepare you for our group classes are held on M,W, and Fr the first and last week of the month.  Our next intro classes are scheduled for May 28th and June 4th.

A great video that shows CrossFit in action.  You might be thinking that CrossFit is only for elite athletes after watching this, but that couldn't be further from the truth.  CrossFit was built on the principle that every movement we do can be scaled up or down depending on your fitness level or ability.  Our coaches are versed in providing you with a safe environment to work out in so come on in and give CrossFit a try and see what all the talk is about.

Who We Are

CrossFit SoCo was built to give our members the opportunity to live a healthier, happier life and to realize their fitness goals.  Our well trained, experienced fitness team is all about quality, results and passion for exceeding our member's expectations.

   CrossFit SoCo is a 7,500 sqft fitness coaching facility in the heart of downtown Colorado Springs, CO.  We offer personal coaching, progressive coaching and group coaching using the CrossFit methodology.  CrossFit workouts are comprised of constantly varied functional movements (like pushing, pulling, squatting, lifting and running) executed at high intensity. We train everyday using the principles of Crossfit to help you advance your fitness and quality of life.

   The goal of CrossFit SoCo is to provide you with the knowledge, encouragement, support and motivation you need to achieve success.  You will be surprised with yourself and what you can accomplish.

Tue WOD

Thrusters

3-3-3-3-3

AMRAP in 20 minutes of:

10 KB Swings (american, 24/16k)
5 R/L KB one arm Thursters
10 Box Jumps

Core:  3 x 10-15 GHD sit-ups 

Friday-WOD

"The Bear"

5 rounds of 7 sets of the sequence:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press

Rules: 

1. Bar must touch the ground each sequence but cannot rest on the ground or it terminates the set. 
2. Goal is to increase loads each round to complete "The Bear" with max load.  
3. Rest as needed between sets.
4. You must power clean the bar to full standing position before squatting the weight.   

Another great South Side Johnny's Run!  

Thursday-WOD, Yoga at 4:30 and Oly Skills and Drills with Zach K. at 5:30!!

6 Rounds (not for time)

500m All out Row

2 x 10-15 Dips

Core:  3 x 5 R/L Half Moons

Yoga tonight at 4:30 with Emilie!!!

Oly Skills and Drills at 5:30 with Zach!!

If you are going to the CF Games in California this July, SoCo is looking at renting a house in Huntington Beach for Thur-Sunday.  If you would like to stay at the SoCo Party House we will be taking names and deposits next week.  Post in comments or see Kevin about reserving your spot- Thanks