Our New Place Is Open!!

Beth's Bday WOD. "The Dirty 30 minus 1!!" Great way to end our last class on 4th and Front:)

Yippee!!  We have completed the move thanks to all of your help.  There is no way we could have finished the move on time with out you guys.  Thank you so much!!  The new gym is so amazing and can’t wait until we are completely settled!!  Tomorrow is our first day at the new gym and the address is 1921 United Way Medford, Oregon 97504.  We are pumped and looking forward to what amazing things will happen between those four walls.  Once again thanks to all of those who helped and gave of their time we are so grateful for all that you do.     

Directions To New XFA Gym!                                                                                                                                                                                                                                            Click on the link:

http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=1921+United+Way+Medford+Oregon,+97504&sll=37.0625,-95.677068&sspn=40.732051,92.724609&ie=UTF8&hq=&hnear=1921+United+Way,+Medford,+Jackson,+Oregon+97504&z=16

X-WOD

15 min AMRAP

5 Push Jerk 155lb/100lb

30 Double Unders

 

WOD

5 Rounds of:

3 Power Snatch @ 75% of 1RM

6 Ball Slams

9 Push ups

X-WOD Runs: Run ALL 4

Run: 1 mile Hill climb, Incline between 6-12%. First 1/2mile, Run backwards,2nd 1/2 mileRun Forward.

Run: 3x( 200m + 400m+ 600m)

Run: 4x200m hold within 2-3sec, Rest 60sec between intervals then,

2x400m hold within 2-3sec, Rest 60sec between intervals.

Rest 3min

Sprint 5sec on, 30 sec off, Complete 600m in this rep scheme. Extra steps taken to slow down on each sprint must be walked back to your stopping point during the rest.

Run: 5K: run 15min, 10 milers run 40min

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5 comments
  1. Holly said:

    Paleo Chocolate Cupcakes (jensgonepaleo.blogspot.com)

    2 Cups Blanched Almond Flour
    1/4 Cup Organic Cocoa Powder 1/2 tsp. Sea Salt
    1/2 tsp. Baking Soda
    1 Cup Agave Nectar (1/2-3/4 cup makes them plenty sweet enough!; says can also use 1/4 cup raw honey)
    2 Large Eggs
    1 T. Vanilla Extract

    Bake at 325 for around 20 minutes (I don’t remember how long I cooked them for!)

    FROSTING:
    For the Frosting/Ganache:
    (makes enough frosting for 12 cupcakes)

    1/4 cup coconut milk
    1 T. coconut oil
    4 oz. Green & Black’s Organic Chocolate Baking Bar (*I used “Enjoy Life” chocolate chips which are gluten-free, dairy-free, peanut-free, tree-nut free, soy free, egg free and casin free. I got them at Food4Less)
    1/2 tsp. vanilla extract

    In a saucepan, melt all ingredients over low heat. Whisk until combined.

  2. Lu said:

    Those were seriously HEAVENLY HOLLY!!!! Thank you for sharing.

  3. Cristal said:

    Dang Holl when did you become the Paleo Queen?! You go lady! They looked beautiful! Just like you;)

  4. Monique said:

    Those cupcakes were to die for! Thanks Holly. 🙂

    Cristal, we miss you!

  5. Monique said:

    question on this run…rest between?

    Run: 3x( 200m + 400m+ 600m)

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