Tuesday January 16, 2018

Posted on Jan 15, 2018 | 0 comments

Strength:

Clean & Jerk

1-1-1-1-1

WOD:

5 Rounds

20 AB Mat Sit Ups

20 Jump Lunges

100′ Farmer Carry 70/53

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Monday January 15, 2018

Posted on Jan 14, 2018 | 0 comments

**There will be no 5AM class this morning.  All other class times will run as usual.

Congratulations to our two teams that competed over the weekend in Miami!  Broflex Boys finished in 13th place and Flex Appeal finished in 22! Great Job!

WOD:

“Filthy 50

For Time

50 Box Jumps 24

50 Jumping Pull-Ups

50 Kettlebell Swings 35#

50 Walking Lunges

50 Knees-to-Elbows

50 Push Press 45#

50 Back Extensions

50 Wall Balls 20/14 lb

50 Burpees

50 Double-Unders

**40 Min Cap**

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Saturday January 13, 2018

Posted on Jan 12, 2018 | 0 comments

7-8:30am Open Gym

8:30 CrossFit Class

*Please note we will not have a 5am class on Monday January 15, 2018.  Sorry for any inconvenience.

 

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Friday January 12, 2018

Posted on Jan 12, 2018 | 0 comments

Strength:

In 15 min work up to a heavy

5 Rep Deadlift (touch & go)

WOD:

21-18-15-12-9-6-3

Deadlift 135/95

Bar Facing Burpee

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Thursday January 11, 2018

Posted on Jan 10, 2018 | 0 comments

We will not have a 5am class this Monday January 15, 2018 (Martin Luther King Holiday).  Sorry for any inconvenience. All other classes will continue based on the regular schedule. 

WOD 1:

AMRAP 30 Min

Run, 400 m

30/24  Calorie Row

30 Box Jumps 24/20

WOD 2:

6 Rounds:

21 AbMat Sit-Ups

15 Calorie Row

9 Strict Handstand Push-ups

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Wednesday January 10, 2018

Posted on Jan 9, 2018 | 0 comments

WOD:

In Teams of 3:

AMRAP 25:

600 Meter Run (200 m per person)

40/30 Calorie Assault Bike

60 Hang Power Cleans

Hang Clean Loads:

Rd 1 – 115/75

Rd 2 – 135/95

Rd 3 – 155/105

Rd 4 – 185/125

Rd 5 – 205/145

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Tuesday January 9, 2018

Posted on Jan 8, 2018 | 0 comments

On behalf of Sean, Erica and I We want to thank ALL of you who have contributed to our upcoming trip to Miami to compete in Wodapoolza. Whether it was words of encouragement  , donation at fundraising event or a T-shirt purchase we are beyond grateful for each and every one of you! The support and excitement you have shown for us has been unbelievable and it means the world. We will do our best to make our little gym proud. For those that ordered shirts..They arrived last night. Brandon from California Embroidery and Design did a fantastic job!! They are in a box with your name on a strip of masking tape, on the front of shirt. You can look through and grab yours or Jamie can grab them for you.

For those that asked how you can follow us. Wodapoolza has an app for both IOS and Apple. The website FloElite.com also will be streaming the event. Best bet is to Google floelite/wodapoolza.. 

 

See you all in 1 week!

 

Skill:

In 10 min work up to a heavy Turkish Get Up (1 each side)

WOD:

EMOM: 20 Min Alternating Min

Min 1: 5 DB Clean & Jerk

Min 2: 1 Round “Cindy”

Min 3: 10 Single Arm DB Snatch

Min 4: 1 Round “Cindy”

“Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

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