Janis Sherif, The open WOD, Steven Hodgson

Another exciting day at 306.  first off Janis Sherif posted an impressive 103 burpees on WOD 12.1 for the CrossFit Games Open.  This puts her into the top three in the World as of today.  Way to go Janis.
  
Remember we are only opening tomorrow at 10 for the Open WOD.  It  will take about an hour and a half to two hours to get everyone through.  So come do the WOD, and cheer your fellow athletes on, and enjoy all that is CrossFit. 

As well, big congrats to Steven for getting his first Muscle Ups today.  306 rocks!! 

Record Attendance, Laura.W, Oly Nights

Record breaking day at 306! We had 71 athletes train here today.  It seems that not even 100 thrusters can scare away these athletes.  Great showing by everyone today.
Big congrats to Laura W. for beating both coaches on today's WOD and posting an impressive 7:32.  Well done Laura!
On another note we will be suspending the Friday night Oly classes until the conclusion of the open.  Rest up and come and deliver your best performance every Saturday morning.

Happy Sevens

Another day, another couple personal records! Chris Robinson, awesome work today on those Overhead Squats! I would've put that wod RX'D, but Chris stayed true to himself and said he missed a couple of those Chest 2 Bar Pullups. I love the honesty, and I think that will push him even harder the next time a wod comes up with Chest 2 Bar Pullups. Awesome work buddy!

Another beautiful Overhead squat I witnessed today was Rayelle! I knew you had it in ya to do a little bit heavier, and I'm glad you did because you made those squats look like butter. Way to go Rayelle 

Congrats to Chad and Eric for getting their first butterfly pullups! And to Dano and Amanda for linking their butterfly pullups! Everyone is progressing and getting stronger each day and its awesome to see!

Keep going 306

Jesse Buydens, Joanne Smallbones, Chandra Gerich

Well the ladies of 306 re-wrote the board today.  Impressive deadlifts with three ladies hitting PRs.
Jesse Buydens 305
Joanne Smallbones 300
Chandra Gerich 290
Congrats ladies!! Way to represent!

Long weekend schedule

A couple changes for this weekend coming up. Since Monday is Family Day, the gym will be closed all day. Have a great day, and enjoy it with family and friends! Sunday's classes will be the same as usual.

Tomorrow, Saturday will be one time slot, 11-1 and a Benchmark wod. Make sure you bring your smiles because we will have a photographer shooting pictures during the class! See you all tomorrow at 11 am

First Cleanse Day...

Well today is my first cleanse day and it is going well.  I was able to do my strength program today and I still have energy.  I am not too hungry, yet;), but the snacks and tea make it easier for me to get through.  I think having no coffee is more of a challenge for me as I do love my coffee.  It is very doable, so when your day comes up, try and keep busy.  I think that I am going to swing by Cafe Sola today to get some yummy citrus green tea.    

Mr.Woo, Micheal Bugg, and Tyler Pochynuk

Another great day and more milestones reached.
Jeff Woo made it on our benchmark board posting one of the five fastest times of the day for Elizabeth as Rx.  Great job Jeff!
Let's all welcome our new members Tyler Pochynuk and Micheal Bugg.  Congrats guys for completing your first WOD at 306.

Valentine's Day Special.... a.k.a The Valentine's Massacre

Well, as the day comes to an end, looking at todays board and seeing all those amazing times and alot with an "RX'D" beside it, it is just awesome to see how far you all have come in such a short time! You all should be extremly proud of yourselves, I know I am. At the end of the day it is just a workout and you all came in and tackled this dirty WOD like champs!! This is why I love my job, and love being apart of such an amazing community and you all are rockstars!!!

Way to go Reebok CrossFit 306!!!  

HAPPY VALENTINE'S DAY :)   

Sarah Robbins, Nicole Wunderlich, and Pam Fooquette

Congrats to Sarah Robbins for posting an untouchable 22 reps on her Tabata round of Jumping Lunges.
Please welcome our two newest members Nicole Wunderlich and Pam Fooquette. 

Dustin Ratzlaff

Congrats to Dustin Ratzlaff for completing his first Rx WOD at 306. Dustin has come a long way from his first WOD at 306 and continues to improve on a daily basis. Way to go Dustin love watching you progress.

Cleanse and Zone/Paleo Info

Well, we have another cleanse group starting and we have another group transitioning in to Paleo/Zone.  So, I thought that it would be fun if we joined in on the fun and blogged about it this time around.  I know that I have had more sugar creep into my diet in the form of dark chocolate (yummy) and I need to cut my cravings, so time to cleanse and get back on track.  I am going to cleanse and blog about my experience in the Diet & Nutrition area.  I will post my tips on getting through the cleanse days as well as meal and snack ideas.  

As many of you are going into Zone/Paleo, Courtney is going to go strict Paleo/Zone as well.  She will also post about her journey, what she is eating and how her training is affected.  Sometimes, it is helpful to do these things together and support each other with tips, meal ideas, etc.  The truth is that keeping a perfect diet and training is hard...for everyone, so we hope that you find our stories helpful and we hope that you share yours with us.

All communication regarding the cleanse group will be posted through the website, so be sure to check in to see news and updates.  Happy training!       

Big deadlifts at 306

Halfway through the day and already some exceptional performances.  Most notably Phyllis Fowler and Brenden Werkamp.  Phyllis who a month before her 65th birthday posted a 135lbs deadlift!  Lookout she is only getting stronger with age.
Brenden Werkamp surprised himself and posted an impressive 45lbs PR and hit the 400 mark!  What will the rest of the night hold.  Can't wait to see!

Devon Neudorf

Congrats to Devon Neudorf, completed his first Rx WOD at 306 today.  Already making good use of that PR bell!

Team to beat

Congrats to Laurie and Laura from "Team to beat" living up to their name and posting an untouchable 688 on today's partner WOD.  Well done ladies!

Stef hughs hits 3 PR's in one class!!

Congrats to Stef Hughs for hitting 3 PR's in one training session.   Absolutely incredible and inspiring!

First Rx WOD at 306

Congratulations to the following athletes for completing their first Rx WOD at 306:
16 year old dynamo -Mikaela,
the always impressive  - Janelle Will,
and Cassandra D'Amore making her brother proud.

Congrats on all of you for your perseverance and dedication. 

Final week for Cleanse Group 2! New Cleanse beginning February 11th

Well, another group is finishing up their 30 cleanse and moving into the zone/paleo lifestyle.  It is so amazing to watch bodies transform in such a short period of time.  You have worked so hard and it really does show.  For the final week, I thought it would be fun if we could all be together and bring some paleo munchies to share as we go over the zone/paleo information.  I know that Monday night has not been the best time for everyone, so please message me if you can make it on Monday and at what time...we could do 4, 5 or 6 if you want to do a WOD before or after or if you are participating in the Olympic lifting class.  Please e-mail me and let me know what is best - rebecca@crossfitreebok306.com. 
Next cleanse group:  I know that a number of people are interested in doing the cleanse with us.  I will have a sign up sheet at the reception desk for the next group to start.  I have realized that Monday night isn't the best time, so I am going to change it to Saturday morning at 9:30am.  The next group will start on Saturday, February 11, 2012.  I will need to order the kits by February 07th so that they get here on time.  Please let me know if you have any questions.  Keep up the great work!