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Tuesday December 2, 2014

Posted on Dec 1, 2014 | 0 comments

Skill Warm-up:

8 Minute EMOM:

Even Minutes: 3 Wall Walks

Odd Minutes: 40 Second L-sit hold

 

WOD:

For Time:

75 Kettlebell Swings 53#/35#

Run 1 Mile

75 Kettlebell Swings 53#/35#

Row 1000m

 

CF MELT:

50-40-30-20-10

Wall Balls

Sit-ups

Walking Lunges

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Monday December 1, 2014

Posted on Nov 30, 2014 | 0 comments

DECEMBER 1st ALREADY??? How did that happen?! 

We have some exciting events coming up soon….Hope your calendars are clear for our Christmas party on December 20! 

Santa Smackdown is also coming fast on December 13th which we are really excited about! 

The 2nd Friday night Series at Another Level CrossFit is Decemeber 19th! 

 

Strength:

8 Minutes, EMOM:

2 Reps Back Squat @ 85% (base this off of your 1RM, do not guess)

 

 

WOD:

21-15-9 Thrusters 95#/65#

Pull-ups

REST 5 Minutes

15-12-9

Overhead Squats 115#/75#

Handstand Push-ups

REST 5 Minutes

9-6-3

Squat Cleans 135#/95#

“No-Mores” (1 Rep= 1 Knees to Elbow, 1 Pull-up, 1 Chest to Bar Pull-up)

 

Yes…I snuck “Fran” in there…Have fun! Happy Monday!

 

CF MELT:

For time:

75 Kettlebell Swings

Run 1 Mile

75 Kettlebell Swings

Row 1000m

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Saturday November 29, 2014

Posted on Nov 28, 2014 | 0 comments

Class times 8&9 AM today!

 

REMINDER! Tomorrow (Sunday) is the final workout for the Everyday Warrior Online Battle Series… come and cheer on your fellow crossfitters even if you aren’t competing!  And stay for the potluck afterwards…ALL MEMBERS WELCOME!

Thank you to Krissy Botz for organizing this fundraiser for such a great cause!

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Friday November 28, 2014

Posted on Nov 27, 2014 | 0 comments

Hope everyone had an amazing Thanksgiving and are ready to burn some serious calories today!!!!! Let’s burn off that pie! :)

Class times today:

8&9AM, 4&5PM

WOD:

10 Rounds for time:

Run 250m

15 Burpees

5 Clean& Jerks 135#/95#

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Thursday November 27, 2014

Posted on Nov 26, 2014 | 0 comments

Happy Thanksgiving

8AM ONLY today!!! Come in for a FUN WOD!!! :)

Winners of our Paleo Challenge have been finallized!!!

Josh Geiszler WON the Challenge! Josh lost 21 pounds and a little over 14 inches! He took 1:30 off his “Jackie” time also!!! Awesome job Josh!!!

Josh.G

WOW! What a transformation!!!!

Amy Terra was our runner-up! She lost 7 pounds and 6 inches and also improved her “Jackie” time!  Great job Amy!!!!

Amy.T.BeforeAmy.T.After

Something to be said for a clean Paleo diet!!!! :)

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Wednesday November 26, 2014

Posted on Nov 25, 2014 | 0 comments

Don’t miss your Thanksgiving WOD in tomorrow! 8am Only! 

 

Strength:

For 12 Minutes, every 90 seconds:

1 Power Snatch + 2 Overhead Squats

 

WOD:

20 Minute AMRAP:

Run 400m

30 Power Snatch 75#/55#

20 Overhead Squats 75#/55#

10 Chest to Bar Pull-ups

 

CF MELT:

30 Minute AMRAP:

Run 400m

150 ft. Overhead Walking Lunge w/ plate

40 Ground to Overhead w/ plate

30 Burpees to Plate

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