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announcement

Power Outage - Stay Tuned For Updates

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Power Outage - Stay Tuned For Updates

Hey Folks - We're experiencing a bit of technical difficulty at the gym...it appears the power has gone out. We're working to better understand a resolution, but please stay tuned. We may have to cancel all evening classes except 5 and 5:30. 

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Reminder - Holiday Fun Today!

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Reminder - Holiday Fun Today!

Quick reminder that we'll hang out after the 2-3 CrossFit workout and have a drink to celebrate the holiday season. We realize everyone has a super-busy schedule and tons of holiday parties they are obligated to go to, so we made this one as low stress as possible. come do the workout (or not, early crew starts the party at 2) bring your favorite bevvy and maybe one to share. Mark will make some Egg Nog that he promises will not be Paleo or any attempt therein.

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Holiday Fun This Weekend at Primal

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Holiday Fun This Weekend at Primal

This Saturday, we'll hang out after the 2-3 CrossFit workout and have a drink to celebrate the holiday season. We realize everyone has a super-busy schedule and tons of holiday parties they are obligated to go to, so we made this one as low stress as possible. come do the workout (or not, early crew starts the party at 2) bring your favorite bevvy and maybe one to share. Mark will make some Egg Nog that he promises will not be Paleo or any attempt therein.

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Workout of the Day - December 16 2013

Testing and Recovery Week

This is the last week of our Deadlift and Bench Press Ladder Cycle. We'll be testing the major lifts and revisiting a couple metcons from the past 9 weeks. Great work and best of luck! We hope to see some solid PRs.  

Warmup

2X: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2x Samson Stretch

All Classes

Hamstring and IT band stretch w/band x 1:00 ea.
Hip Flexor Wall Stretch x 2:00 ea side

Advanced

Deadlift- 1RM

Bench Press 1RM

Intermediate

Deadlift- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Bench Press- Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

Barbell Club

Snatch - 75%x2, 80%x1, 85%x1x3
Clean & Jerk - 75%x1+1, 80%x1+1, 85%x1+1
Clean Pull - 90% (of cln) x2, 95%x2x2
Back Squat - 75%x3, 80%x2, 85%x2x2

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Client Spotlight - Kim Kovach

Every month we feature a Primal client's picture on the home page of our website. Also, we like to ask them a bit about why they come to Primal Fitness. For December, the honor goes to CrossFit connoisseur Kim Kovach. Often seen in the evening classes, Kim has been with Primal Fitness since the summer. We asked her a few questions about Primal Fitness and this is what she had to say.

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Workout of the Day - November 29 2013 - Modified Gym Schedule

Gym schedule today is as follows:

  • No morning class
  • No open gym
  • Evening Classes at 5, 5:30, and 6PM only

Warmup

2X: 60 Jumping Jacks, 10 DB Stiff Legged DL, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

All Classes

Samson Stretch: 1:00 ea leg
Scorpion stretch 1:00 ea side

Advanced

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

3 rounds with minimal rest:
15 Situps
10 Ring Rows

Intermediate

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, @ 7-8 RPE

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

3 rounds with minimal rest:
10 Situps
7 Ring Rows

Barbell Club

Snatch - 60%x2, 65%x2x2, 70%x2x3
Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat - 70% x 3 x 5

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Happy Thanksgiving! (Gym Closed)

The fine folks at Primal Fitness hope you have a great Thanksgiving! The gym is closed today. 

Gym hours for tomorrow (Nov 29) are as follows:

  • No morning class.
  • No open gym.
  • Evening classes at 5, 5:30, 6PM only.

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