Month: December 2013

Java

WOD 12-31-13 No 5:30 or 6:30 classes tonight. We are closed tomorrow. Regular hours resume on Thursday (1/2/14) Tabata Power Cleans (95/65) 400 M Run Time Trial Tabata Russian KB Swings (70/55) 500 M Row Time Trial Run for max distance in 12 mins All Tabata scores are the lowest number of reps completed in …

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2 WEEKS FREE

We will be offering 2 weeks free to anyone interested in trying out CrossFit. Starting next week, all classes are free for non-members. The dates for all free classes are 1/6 through 1/17, with class times being 6am, 12 noon, 5:30pm, and 6:30pm. We will have beginner workouts for non-members and advanced workouts for members …

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Resistance

WOD 12-30-13 Deadlift: 15 minutes to find a 10RM 4 Rounds: • 5 T2B • 10 SDLHP w/KB (55/35) • 15 Goblet Squats (55/35) • 20 Supermans We will only be open at 6am and 12 noon tomorrow (31st). We will be CLOSED on Wednesday (1/1/14). Don’t forget we are offering 2 weeks free from …

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Back

Strength 2 Rep “touch and go” Squat Clean (75%) Every :30 for 4:00 Met-Con 1K row buy in 5 rounds: 5 Front squat (from the ground at 65%) 15 burpees Starting January 6th, we are offering our classes for FREE for 2 weeks. Spread the word and show your friends and family why you love …

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Eve

“12 Days of Christmas” 1 burpee 2 Deadlifts (Body Weight) 3 Kettlebell swings #53/35 4 Thrusters #95/65 5 Golden RIIIIIIING (dips) 6 V-ups 7 push ups 8 push press #95/65 9 Wall balls #20/14 10 squat cleans #95/65 11 pull ups 12 HSPU This workout will be performed like the song. 1 Burpee. 2 Dl, …

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Festivus

Strength Back Squat 5-5-5-5-5 (working sets at 80-90%. Feel free to increase weight, just no higher than 90%) Met Con 10 clean and jerks (115/65) 100 double unders 10 clean and jerks (135/95) 50 kettle bell swings 10 clean and jerks (155/115) 25 pull ups Happy Festivus. At 5:15 prior to the 5:30 class we …

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Holiday Hours

These are the days we will have limited or no classes during the holiday season. All other days will be normal scheduling. Tuesday (24th): Open for 6am and noon only Wednesday (25th): CLOSED Thursday (26th): Open-Gym from 12-2pm New Years Eve: Open for 6am and noon only New Years Day: CLOSED