30 September 2014

Strength/Skill: Clean and Jerk

15 Minutes to find your 1 RM

WOD: Ladder For Time

10 Clean and Jerk (115/75)

1 Floor Press (115/75)

9 Clean and Jerk (115/75)

2 Floor Press (115/75)

Continue through 1 Clean and Jerk and 10 Floor Press

Buy Out: 25 Knees to Elbow

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29 September 2014

Strength/Skill:  Thruster

5 x 5 x 3 x 3 x 1

WOD: 12 Minute AMRAP

9 Thrusters (75/55)

18 Double Unders (2:1 Bar Hop Sub)

Buy Out: Tabata Handstand Holds

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1100 Class to Start Back on Monday!

The 1100 class will start back next Monday, 29 September. Come play if you want it to stay!

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Foundations Classes

We graduated 7 new fire breathers this week. Three have already shown up in “gen pop.” Please make them all feel welcome as they fall in love (or is it a love to hate thing?) with this way of life we call CrossFit!

Next Foundations Series starts Monday at 1000 or Tuesday at 1930 (7:30pm). Tell your friends to come see us!

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26 September 2014

Strength/Skill: Partner Deadlifts

Work the skill

WOD: 4 RFT Partner WOD

20 Partner Deadlifts (275/185)

400 Meter Partner Sandbag Runs

Buy Out: Enjoy your weekend!

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25 September 2014

Strength/Skill: Split Jerk

5 x 5 x 5 x 5 x 5

WOD: 21-15-9

Split Jerk (135/95)

L-Pull Ups

Buy Out: 50 Ab Mat Sit Ups

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Custom Fit Meals Update

The cooler for Custom Fit Meals was delivered today! The company still has to come out to take care of a few things. We’ll keep you posted as to when you can start ordering your meals. In the meantime, check out their website to see how it all works and what your options are.

Also, the red shelf had to be moved. Please check it next time you come in for any missing cups, water bottles, shakers, clothing and/or gear. Feel free to keep any items you actually use on a shelf, but grab anything that you’ve been missing . . . that little shelf has gathered lots of random stuff.

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