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Saturday February 4, 2017

Posted on Feb 3, 2017 | 0 comments

We will be closed today.  Come on out to CrossFit 209 and support our teams that will be competing.

We will be open tomorrow, Sunday February 5th, 9am-11am for Open Gym

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Friday February 3, 2017

Posted on Feb 2, 2017 | 0 comments

WOD:

“Karen”

150 Wall Balls 20#/14# to 10 ”

*Every Min do 5 Strict Pull ups (Start Pull up on the 1:00)

*Goal is 15 Min

Post WOD:

10 Min EMOM

odd: 7-10 Toes to Bar

even: 40 sec Plank

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Thursday February 2, 2017

Posted on Feb 1, 2017 | 0 comments

Don’t forget…Every Thursday is “Bring a friend day”.  If you have a friend or family member who you think might like CrossFit, bring them in to try it!

This Saturday Feb. 4th we will be closed, no class or open gym.  Sorry for any inconvenience.  

We will be open on Sunday Feb. 6th from 9am-11am for Open Gym.

WOD:

5 Rounds For Time

10 Deadlifts 185#/135#

20/15 Cal AB

30 Ab Mat Sit Ups

400 m Row

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Wednesday February 1, 2017

Posted on Jan 31, 2017 | 0 comments

This Saturday Feb. 4th we will be closed, no class or open gym.  Sorry for any inconvenience.  

We will be open on Sunday Feb. 6th from 9am-11am for Open Gym.

Strength:

Front Squat

5 Sets

5 Reps every 90 sec

WOD:

3 Sets

4 Min AMRAP

5 Power Snatches 135#/95#

30 Double Unders

5 Power Cleans 185#/135#

30 Double Unders

*rest 2 Min between each set

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Tuesday January 31, 2107

Posted on Jan 30, 2017 | 0 comments

This Saturday Feb. 4th we will be closed, no class or open gym.  Sorry for any inconvenience.  

We will be open on Sunday Feb. 6th from 9am-11am for Open Gym.

Skill:

12 Min EMOM

Odd: 20-30 sec Handstand Hold

Even: Strict Handstand Push Ups/Kipping HSPU/ Wall Walks

WOD:

3 Rounds For Time

30 Pull Ups

30 Wall Balls 20/14# to 10′

30 Box Jumps 24/20″

*Goal 15-17 min

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Monday January 30, 2017

Posted on Jan 29, 2017 | 0 comments

It’s official we will be continuing our Fitness Express Class from 12:15-12:45pm!  Every CrossFit Lodi member is welcome to jump into this class if you find yourself short on time!

Congratulations to Chris Podesto for finishing 4th at the NorCal Masters Competition in Richmond this weekend!

Strength:

EMOM 10 Min

1 Hang Power Snatch + 1 Overhead Squat

WOD:

5 Rounds For Time

5 Double KB Clean & Jerk 53#/35#

50′ Double KB Front Rack Lunge

50 Double Unders

*Goal is 15 min

Cap – 20 min

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