Faster than the eye can see

“The fight is won or lost far away from witnesses–behind the lines, in the gym, and out there on the road, long before I dance under those lights.”
- Muhammad Ali

I thought that this was a great quote especially for all the paleo challenge eaters.

Monday @ 11 am

21-15-9 for time of

Box Jumps
Deadlifts

Scale as needed

Tuesday @ 5:30 am & 7 pm

muscle-up skill work

turkish get-up work

Wednesday @ 11am

50 squats for time, then AMRAP 1 min of push-ups

and Knees to elbows skill work, and kipping skill work

Thursday @ 5:30 am and 7:45 pm

“Justin’s Birthday Special WOD”

Saturday and Monday- NO CLASS for Labor Day

Recommended WOD

100. 200, 300, or 400m walking lunges for time and steps

(it usually takes me about 417 steps to finish)

If I am in town this weekend I will host a weekend workout, just check the website for updates)

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We are about half way through the Paleo Challenge, keep up the great work! I love hearing about the success stories already.

It’s going to be a good week of workouts. We have opened up a couple new classes during the week starting Monday. We have more classes still to open but are still waiting until more of the Living Social Coupons get redeemed. As always check this blog to see any new updates or the most current schedule.

Monday @ 11:00 am

AMRAP 10/15/20

“Cindy” Beginner Ladder

Tuesday @ 5:30 am and 7:00 pm

5 rounds for time of

5 heavy deadlifts
bear crawl 10 yards out and back
10 burpees

Wednesday @ 11:00 am

Double Tabata of

Kettlebell swings
sit-ups (abmat)

Thursday @ 5:30am (NO EVENING CLASS)

Front squat 3RM

then 3 x 8 Max vertical jumps

Saturday @ 7:30am

“Marriage”

Triplets must be done together but it is your choice to the order of the triplet

30 toes to bar
15 hanging power cleans
400 single jump ropes

30 jumping air squats
15 push-press/ push- jerks
400 m run

30  push-ups (games style)
15 sumo deadlift high pulls
400 m farmers walk

for time

(each group is a combination of the gymnastic, weightlifting and metabolic condition)

Happy Anniversary Jessica!! One year down and 700 years to go.

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-We would like to welcome all the new athletes who have started this week. We are excited for you to be part of our family. If there is ever anything we can do for you, please just let us know.

-No Class Thursday Night due to me having Lasik Eye surgery. Thanks

Hey guys, sorry for the late night post. I know how you guys like to get a jump on what we are doing, so here you go.

Tuesday @ 5:30 am and 7:00 pm

AMRAP 5 mins of
30 sit-ups
15 SDHP

rest 2 mins then

AMRAP 5 mins of
30 Tuck Jumps over a cone (careful on your ankles)
15 Push-ups (games style)

rest 2 mins then

AMRAP 5 min of
Kettlebell swings- weight is up to you

Most reps is the goal of this WOD- Scale as needed.

Thursday @ 5:30 am and 7:45 pm

Push Press 5RM

then

sled drags 3x 40 yards for max weight

Saturday @ 7:30 am

Chipper WOD-

do in any order as fast as possible

30 ball slams
30 Knees to elbows
30 burpees
30 Box Jumps
30 OH lunges
30 EROM Push-ups
20 Right arm KB swings
20 Left arm KB swings
1 rope climb
40 meters of bear crawl

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A few notes:

Thanks to everyone who purchased a living social coupon to try CrossFit. Your next step is to email justinscarsella@gmail.com or call 205-202-0348 to set up your first private session.

We will open up new classes next week. Depending on how many people are available for those times from the living social ad, we will decide which times will be open. Check the blog next week to see what the class times are.

To all the Living Social deal shoppers,

Thank You for your interest in CrossFit Scars! Please call 205-202-0348 or email crossfitscars@gmail.com to set up your first of 3 Intro Sessions.

The week of August 16th to August 21st, we have tons of times blocked off for the Intro Sessions. Starting August 23rd we have opened up our group classes for everyone. See our schedule page for specific times and days.

Once again thank you for your interest in our program and we look forward to helping you achieve well-rounded fitness and long-term health in a fun and positive way.

Sincerely,

Justin Scarsella

Head Trainer/ Owner

Congratulations to Gretchen Pickett who finished 2nd (by 17 seconds and a full 1:30 seconds ahead of 3rd) in the Roots and Wings Race in Milwaukee at the end of July. She used CrossFit Scars classes and a personalized CrossFit Endurance Program to train for the event. Her training cut down tons of mileage and gave her many more rest days of running then she was used too.

If you have any questions regarding her training or for her, post them to the comments section. She is planning on racing in the Vulcan 10k next. Good Luck Gretchen and all the CFS  athletes planning to run.

Look for a specialized running program for those planning on running the Vulcan starting in September!

Tuesday 5:30 am & 7:00 pm

400m barbell walk for time

Clean and Jerk 1 rm

Thursday 5:30 am & 7:45 pm

500m row
then
3 rds of
30 Double Unders
25 Good Mornings
20 Deadliftts

Saturday @ 7:30 am

“SQT”

3 rds of

95/65# ground to overhead- 10 reps
200 yard shuttle split into 50 yard marks

for time

Words can’t explain… see the pic

Tuesday 5:30 am & 7:45 pm

This is a long one, so try and be here on time so you can finish it. Thanks

AMRAP 25

400m run
25 Burpees

If you hit 6 rounds you can finish early.

Thursday 5:30 am & 7:00 pm

5 rounds for time of

5 135/ 95# squat clean thrusters
10 pull-ups

Saturday with Abel @ 7:30 am

5 rds for time of

15 225/135 deadlifts
20 box jumps
25 push-ups

Scale each movement as needed.

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I would like to thank everyone who showed up for the free WOD and nutrition seminar. I had a fantastic time and am pumped about going paleo for the next 2 months. If you know anyone who would like to join in just have them contact me and we will get the inf0 and get their picture taken. If you are doing the challenge and haven’t received access to the private spreadsheet for the food log just email me.

Thanks everyone for your support,

Justin

Friday is the Free WOD and nutrition seminar. WOD starts at 6 and the seminar starts at 6:45. Afterwards enjoy some refreshments. Bring your friends, family and co-workers. Be there or be square. (Or really round)