Friday, February 14, 2014


Friday Skills and a 4 Rounder!

Announcements Member Wall: We will be putting together a photo wall of all Amplify members! This will help our community, new and old, so everyone can put names to faces and AM and PM classes can unite. Scott or one of the Amp coaches will be snapping a quick headshot in this next week or so as everyone comes in the gym. Yes, pre-workout, haha. So get ready for some glamour poses! Okay, don't stress... it will only be a headshot.

Massage Therapy: Pam Baker, Massage Therapist, is in every Monday from 10am-12pm and 4:30pm-7pm. She's only a $1 per minute. Muscle recovery is essential when working at high intensities!

Goal Sheets: Our goal as a gym is to have 100% participation in filling out a written goal sheet. Competitive or not, we all have some type of fitness goals. Let us know how Amplify can help you reach them.

Thursdays: Open Gym is a great time to work on your choice of movements.  The evening hours will offer different options if interested.  4:30pm Power Lifting with Lauren P., 5:30pm Mobility Work with Dan W., 6:30pm Oly Lifting with Katie M., and 7:30pm CF Football with Sean O.

CrossFit Open: We strongly encourage everyone to register for the CrossFit Open! Registration is still open and we are close to our Amp goal of 85 members signed up!  We will complete the workouts each Friday anyway! Weekly workouts begin February 27.

Saturday & Sunday, February 15-16: Galt Games competition at Atlas CrossFit in Chicago.

FRIDAY Skill Work Handstand Push-ups [wmv][mov] Pistols [wmv][mov]

EMOM for 12 Minutes: • 6 Handstand Push-ups or 15 second nose to wall HS hold on odd minutes • 6 Pistols on even minutes

Conditioning 4 Rounds with a 12 Minute Time Cap: • 20 Wall Ball Shots (#30/20) • 10 Shoulder to Overhead (#135/95)

Pistols: Range of Motion and Scaleability