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"30 seconds on the coliseum floor is better than a lifetime in the stands" words to live by via @lambersonfx "Icy Hot"
2 Rounds:
21 Overhead Squats (75/55)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees-Over-the-Bar
#yolo #crossfit #crossfit479 #cf479

Because if I'm going to teach my team about priorities and discipline I need to lead by example. #MondayMindset video went LIVE on the Team Plexus Provision page at lunch, team don't miss the replay!! #ImBack
#CrossFit479 #CrossFit

Day 2 post WOD view from the floor. It hurts so good. #crossfit #crossfit479 #noexcuses #summerscoming

Community Saturday here at the gym! Only one workout time at 10:00am open to anyone who wants to come on in!
AMRAP 20:
Teams of 3 - Athletes complete a full round before switching:
12/9 Calorie Row
9 Box Jump-overs (24/20)
6 DB Hang Squat Cleans (50/35#) Assemble those teams and get ready to breathe hard!

#crossfit #cf479 #crossfit479 #community #communitysaturday

That's a good looking Saturday crew right there. Enjoy your weekends, get outside the gym and have some fun, and we will see those bright shining faces next week!
#crossfit #crossfit479 #cf479 #fitness #Saturdaycrew

All the barbells, all the fun. Assemble your teams... "Bar Crawl"
Teams of 3:
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
-Rest 3 Minutes-
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
-Rest 3 Minutes-
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

#weightliftingwednesday #cf479 #crossfit479

10:00am workout today, come join in on the madness!
#crossfit479 #crossfit #cf479

I've got a couple of CF479 announcements for y'all!
1.) On 10/14/17 we will be hosting a barbell s for boobs "grace" event. This will be a really fun way to smash some grace times for an incredible cause. We are in the process of getting t-shirts for the event. Anyone is welcome to come jump in and either spectate or perform a "grace" even if it's your first CrossFit workout!
2.) It's that time of year for the CF479 Halloween Throwdown! This is an in-house only partner competition (pick your own partner) and we are going to do it bigger and better than last year! Workout 1 will start at 10:00am and it will be over by 3:00pm. This year the divisions will be: Rx, Scaled, and beginner, so we encourage you if you've never done a friendly little comp before, jump in that beginner division! Prizes will be offered for podium finishers in all divisions. Message us for any questions!
#cf479 #crossfit479

Want to give a huge shoutout to @rebeccamyrick on her first Rx "Helen" after 3 years of working out with us! Keep working hard!

Quick training tip, it's VERY easy to get yourself in a training rut where you feel like you're not getting any better. Even if I do everything right, on my end, there's still a personal responsibility for you as an athlete to come in here and consistently work to get out of your comfort zone. That's where the results happen! "Weightlifting Wednesday"
Overhead Squat - Heavy set of 3

Then... EMOMx12:
Min 1: 12 KB Front Rack Lunges (53's/35's)
Min 2: 12 Deficit Push-ups
Min 3: 12 DB Box Step-ups (24"/20")
Min 4: .40 Second Plank Hold
#crossfit479 #cf479 #weightliftingwednesday

MOST RECENT

Just want to give a little love to my bestie @robhefley1979 you're working hard brother keep on truckin! This week if any of you 479'ers are willing to let me share your transformations, that's going to be what we are dedicating this week to. Be proud of your hard work, it isn't going unnoticed.

Announcements & Dates:
October 7th - we ARE going to have a corporate team for for the Russellville Tailgating Classic. We for sure need 11 individuals including 3 females. But we have a spot reserved so let's get the whole gym out there!
October 14th - Barbells For Boobs "Grace Event" at 10:00am
October 28th - Halloween Throwdown in-house only partner competition. Get me those teams sent in as soon as you can!
#cf479 #crossfit479 #crossfit #transformationweek #hardwork #fitness #479family #community #russellvillear #russellvillearkansas

Congratulations on a 500# Deadlift
Mosh-Fit. I know you've been wanting it for awhile brotha good job!
See you at 10:00am tomorrow! (We won't be able to have childcare tomorrow sorry for the inconvenience)
For Time:
50 GHDSU (Abmat Sit-ups)
5 Rope Climbs
40 GHDSU
4 Rope Climbs
30 GHDSU
3 Rope Climbs
20 GHDSU
2 Rope Climbs
10 GHDSU
1 Rope Climb
#crossfit #fitness #community #cf479 #crossfit479 #constantlyvaried #functionalfitness #highintensity

"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman

Awesome work today everybody! Be ready to build a better front squat tomorrow.
#crossfit #cf479 #crossfit479 #fitness #community #479family #russellvillear #russellvillearkansas

Remember everybody, when you see coach @anthony_baer make sure to bug the daylights out of him about getting these made 😂

Also, get those teams assembled and get with me about our in-house competition on October 28th!
#cf479 #crossfit #crossfit479 #479gear #479family #community #fitness #russellvillear #russellvillearkansas

I've got a couple of CF479 announcements for y'all!
1.) On 10/14/17 we will be hosting a barbell s for boobs "grace" event. This will be a really fun way to smash some grace times for an incredible cause. We are in the process of getting t-shirts for the event. Anyone is welcome to come jump in and either spectate or perform a "grace" even if it's your first CrossFit workout!
2.) It's that time of year for the CF479 Halloween Throwdown! This is an in-house only partner competition (pick your own partner) and we are going to do it bigger and better than last year! Workout 1 will start at 10:00am and it will be over by 3:00pm. This year the divisions will be: Rx, Scaled, and beginner, so we encourage you if you've never done a friendly little comp before, jump in that beginner division! Prizes will be offered for podium finishers in all divisions. Message us for any questions!
#cf479 #crossfit479

There's gonna be a lot of moving tomorrow. I'm ready to see all of y'all for this hero workout!
#crossfit #herowod #crossfit479 #cf479 #fitness #community #479family #russellvillear #russellvillearkansas

Here we go. Let's see who wants it. One workout at 10:00am with childcare. See you at 10:00!
#cf479 #crossfit479 #crossfit #community #fitness #results #russellvillear #russellvillearkansas

There is a "why" for every workout. This includes today's. We get that you can do this at your house. However, not with the push you're going to get with other people. If you choose to do this one at home that's ok, but make sure to send us your split times for the 800's. *the last 15 mins of class will be dedicated to working on a rig movement that's getting you. (Pull-ups, Toes To Bar, Bar Muscle-ups, etc..). Let our coaches do what they do best!
#kidding #notreally #realfitness #wellrounded #fitness #results #community #479family #cf479 #crossfit #crossfit479

Grab a partner for an awesome hero workout. Let's get after it!
#crossfit479 #cf479 #crossfit #constantlyvaried #fitness #russellvillear #russellvillearkansas

Thank you for suffering for a bigger cause today.
For Time:
21-15-9:
Dumbbell Squat Clean Thrusters (50/35)
Pull-ups
There's plenty and scaling and modifications to make you hate yourself in this workout, regardless of skill level. See you tomorrow!
#crossfit #crossfit479 #cf479 #community #479family #russellvillearkansas #russellvillear

"Always Remembered"
Teams of 2:
2001m Row Buy-In
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977m Row Cash-out
9/11 is a day with a ton of weight behind it. It sits heavy with all of us, as it should. We are doing some hard work with a clear purpose tomorrow.

#cf479 #crossfit #crossfit479 #hardwork #fitness #rememberthefallen #heroes #russellvillear

That's a good looking Saturday crew right there. Enjoy your weekends, get outside the gym and have some fun, and we will see those bright shining faces next week!
#crossfit #crossfit479 #cf479 #fitness #Saturdaycrew

One workout at 10:00am (with childcare)! "Macho Man"
EMOMx7:
3 Power Cleans + 3 Front Squats + Push Jerks (165/115) *scale weight as needed

AMRAP 9:
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24"/20") #crossfit479 #cf479 #crossfit #community #fitness #results

"Hot Tamale"
For Time:
800m Run
30/21 Calorie Row
25 Burpees
20 Clean & Jerks (115/80)

Let's get after this little chipper tomorrow!
#crossfit #cf479 #crossfit479 #fitness #community #479family #russellvillear #russellvillearkansas

"Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination. You're only as good as your weakest link"
-Greg Glassman
Strength: Back Squat
5x5 (Climbing) "Walking Dead"
AMRAP 15:
60 Double-Unders
150' Walking Lunge
15 Deadlifts (225/155)

#crossfit #cf479 #crossfit479 #fitness #results #community #479family #russellvillear #russellvillearkansas

Kerry reppin ole P-Fit today at the gym I love it!! 😂😂 Strength: Take 15 Minutes to work up to the following:
Heavy Set of 5 on Push Press
Heavy Set of 3 on Push Jerk "Strict Lynne"
5 Rounds:
Max Rep Push Press (Bodyweight)
Max Rep Strict Pull-ups
Today we get to test your pushing and pulling capacity, it'll be a good one. Let's get strong.

#crossfit479 #cf479 #crossfit #pfitbeginnings #fitness #community #479family #russellvillear #russellvillearkansas

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