Archive | February, 2014

Update for Tomorrow

Oh before I forget there’s no classes tomorrow am! The grand opening is going to be a lot to prepare for. So everyone should sleep in then come workout and hangout!

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Friday 2/28

Ahhh the open is here finally! First WOD is up… better warm up that jump rope and tape up those thumbs!   Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – […]

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Thursday 2/27

Tomorrow is the big day! Tune in to games.crossfit.com at night to see what the WOD is. We will be watching it at the gym after classes on G’s laptop. Hopefully it’s a good one! TECHNIQUE: HSPU Headstand, Handstand, Freestanding Handstands, HSPUs, Kipping HSPUs CONDITIONING: EMOM x 12 Odd: 1 Strict + 2-4 Kipping HSPU […]

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Wednesday 2/26

SKILL: Double Under 5 mins practice then 30s on/30s off x 6 Max Reps TECHNIQUE: Split Jerks W/s – 5×3@medium METCON: “Reverse Jackie” AFAP 30 Pull Ups (SRx = C2B) 50 Thrusters@45 1k Row

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Tuesday 2/25

TECHNIQUE: Rope climb *bring high socks or sweatpants for this part STRENGTH: Deadlift 7×1 5×5 Good Mornings @ Light Core: Max 3-ups in 4 mins  

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