Snow day! all morning classes cancelled due to poor road conditions. be safe out there! .
try this one at home..,
10 rounds for time
10 push ups
10 sit ups
10 air squats .
then... 3 rounds... not for time
8 wall walks
8 pistols each leg (modify by doing a pistol to a chair... and ottoman... or stairs) .
I’m super excited to introduce you to chris and rose follick, the new owners of crossfit justice.
chris and rose have been in the fitness world for cumulatively 20 years with chris’ background specializing in endurance sports and crossfit (level 2) and rose with a background in pt and collegiate cross country. the dynamic couple are excited to implement many new programs and take the box to the next level as we had previous discussed as a gym community. chris and rose are native to the huron valley community. they have been thinking and praying about an opportunity like crossfit justice for some time. i have had the pleasure of mentoring chris since late 2017 in regards to opening his own box and things have fallen into place to hand over the torch to them coming mid-december, 2018.
you will start to see more of chris in our classes both as an athlete as well as taking on some of my coaching responsibilities. i’m confident that you will love the energy and the ideas that chris and rose bring to the table.
please join us on tuesday, november 27th @ 7:00 pm for a meet-n-greet with chris and rose at the box.
in early 2019 chris will be meeting with each of you individually to talk about your goals and ambitions for crossfit justice.
please know that my door is always open and i’m available to you now and anytime in the future.
Game on people! it's our annual michigan vs. state throw down at crossfit justice. come in for a free community wod and let's see who the real winners are. wear your spirit wear! athletes of all ages and athleticism are encouraged to participate. register here: http://www.crossfitjustice.com
What a great day for cfj at the older, wiser, faster, stronger competition on saturday. pr’s were made, laughs were had, and our community continues to shine bright. special congrats to cindy and sonia for their podium finishes as well as to sean and cindy for completing their first competitions! amazing day. .
This picture says so much about the power of attitude. when s**t happens, you have a choice: dwell on it or smile and move on. life’s too short to complain once a week for the rest of your life. .
5:15am bad a$$ sonia showing how it’s done. (not the loosing your wrist wrap in the box part, but the smiling part.)
on wednesday october 3rd at 6pm join us for an hour (or so) as max finkbeiner from crossfit treetown is coming to present his ticker training programming. based on his success in utilizing it at treetown we are considering making the switch to ticker training, and we would like your feedback!
what is ticker training?
ticker training is a comprehensive, science-lead health and fitness program, for the individual that takes their health seriously! ticker is a program that educates and coaches members on how to achieve optimal health through increased cardiac function, balanced nutrition, and improved metabolic efficiency. this personalized, sustainable program uses heart rate–based functional workouts, and the latest in fitness science to track progress, and to empower members in achieving a rewarding and joy-filled life.
max will be presenting what all is included in this programming, his mission to k**l the “no pain no gain” adage, as well as some data proving that this program is creating healthier people, and higher performing athletes!
come learn what a pnoe test is, and what it can do to help you live a joy-filled life!
please let us know if you plan to attend!! .
repost with @repostlyapp@cftreetown we spend a fair bit of time discussing our training philosophy on our podcast/video series on our website. we discuss aligning your fitness with your health. could you be fit with diminished health? we believe in teaching health through fitness. tickertalk.podbean.com https://youtu.be/bl3pgzqnkxq
When all of the hard work you’ve been putting in starts paying off... and you cant stop competing! from @thegranitegames, to average joes, to gr games, our own @mattkaas continues to represent! well done matt!
. #backtobacktoback#youreepwhatyousow #hwpo
Congratulations to our cfj members that competed at average joe’s last weekend! a special shout out to @mattkaas for his podium finish and to @mike_w00ds for getting out there for his very first crossfit competition!!!
congrats to all and way to represent!