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Wednesday January 7, 2015

Posted on Jan 6, 2015 | 0 comments

Strength:

10 Minute EMOM:

1 Snatch (add 5 pounds from last week)

10 Minute EMOM:

1 Clean & Jerk (add 5 pounds from last week)

 

WOD:

10 Minutes: 

Get as far as you can in the following ladder:

3 Chest to Bar Pull-ups

3 Power Cleans 135#/95#

6 Chest to Bar Pull-ups

6 Power Cleans 135#/95#

9 Chest to Bar Pull-ups

9 Power Cleans

Continue on to 12,15,18,21, etc….

This is a typical Open-style workout. Have fun!

 

CF MELT:

1 minute MAX Reps of the following movements, no rest between exercises:

Wall Balls

Sumo Deadlift High Pull w/ KB

Hand Lift Push-ups

Kettlebell Swings

Sit-ups

REST 1 MINUTE

Repeat 3 Rounds

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Tuesday January 6, 2015

Posted on Jan 5, 2015 | 0 comments

Skill Warm-up:

8 Minutes EMOM:

Even Minutes: 4/2 Muscle Ups

Odd Minutes: 2 Rope Climbs

 

WOD: (also for CF MELT)

*ROW 1000m*

5 Rounds:

9 Deadlifts 225#/155#

12 Alternating Dumbbell Snatch 70#/50#

30 Double Unders

*RUN 1000m*

 

 

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Monday January 5, 2015

Posted on Jan 4, 2015 | 0 comments

ATTENTION!!! Have you given your friend or family member their free month of CrossFit yet?? Remember that after their free month if they decide to join with a 3 month commitment,  YOU will receive $50 off your next month’s dues! Share your love of fitness! 

 

The Friday Night Series hosted by Another Level CrossFit will be at OUR GYM next Friday the 16th! We are excited, and also pumped to have several of our own competing! Hope you all can come out to watch/ support! 

 

***STAY TUNED: DAYCARE WILL BE OFFERED VERY SOON  DURING A COUPLE DIFFERENT CLASS TIMES….(SHOULD BE BY THE END OF THE MONTH) DETAILS TO COME****

 

STRENGTH:

Back Squat

In 12 Minutes, Work up to a HEAVY 3 Rep Back Squat.

 

WOD:

20 Minute EMOM:

Even Minutes: 15 Burpees

Odd Minutes: 15 Dumbbell Thrusters 45#/25#

 

** Scale reps as needed**

Mental Strengthening workout!!!! The OPEN IS NEAR!!!

 

CF MELT:

20 Minute AMRAP:

10 Burpees

15 Dumbbell Thrusters

Run 250m

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Saturday January 3, 2015

Posted on Jan 2, 2015 | 0 comments

Happy Saturday! 

Class times:  8&9am today!

Sunday: Open Gym 10am-12

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Friday January 2, 2015

Posted on Jan 1, 2015 | 0 comments

HAPPY NEW YEAR!!!!!! 

What are your goals for 2015? How can we help you achieve them? We are always here to help!

The CF Open is just around the corner!   We will be including the typical “Open movements” in our daily WODS often to help you prepare, as well as previous Open WODS. Games season is an exciting time! Can’t wait!!!

 

Class times today: 7,8,9, noon,4,5 (NO 5,6AM)

 

Skill EMOM:

8 Minute EMOM:

Even Minutes: 6 Strict Toes to Bar

Odd Minutes: 30 Second Plank

 

WOD:

“Loredo”

6 Rounds for time:

24 Squats

24 Push-ups

24 Walking Lunge Steps

Run 400m

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Wednesday December 31, 2014

Posted on Dec 30, 2014 | 0 comments

HAPPY NEW YEAR’S EVE!!!!!

Hours today: 5,6,7,8,9,noon ONLY

We are open tomorrow! 10-12noon OPEN GYM only 

Friday: 7,8,9,noon,4,5

 

WOD:

“12/31/2014″

For Time:

31 Kettlebell Swings 70#/53#

31 Box Jumps 24″/20″

31 Push Press 75#/55#

31 Pull-ups

31 Sumo Deadlift High Pulls 75#/55#

31 Burpees

31 Back Squats 75#/55#

31  Toes to Bar

31 Overhead Squats 75#/55#

31 Sit-ups

31 Thrusters 75#/55#

31 Calorie Row

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