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Archive | January, 2015

Saturday January 31, 2015

Workout of the Day:
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees

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CrossFit Kid’s class cancellation

Just a reminder CF Kid’s class will be cancelled on Saturday, January 31st.

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Friday January 30, 2015

Workout of the Day:
For time:
100 Double-unders
50 Push-ups
40 Toes-to-bar
30 Wall Ball
Run 1 mile

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Thursday January 29, 2015

Workout of the Day:
21-18-15-12-9-6-3
Shoulder to Overhead 75/55
KB Swings 53/35
Endurance WOD:
Run 2 miles for time.

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Wednesday January 28, 2015

Workout of the Day:
Bench Press 7-7-7-7-7 (the 7th rep should not be easy)
Then:
Three Rounds for time:
Run 800 Meters
15 Strict HSPU’s
50 Sit-ups
15 Pull-ups

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Tuesday January 27, 2015

Workout of the Day:
21-18-15-12-9-6-3 reps for time of:
115/75-lb. power cleans
Burpees

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Monday January 26, 2015

Reminder:  Holiday Hours.  Open Gym 8-10am only.
Workout of the Day:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull ups

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Saturday January 24, 2015

Reminder:  Free Trial Class is cancelled today.
Workout of the Day:
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 15 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
KB Swings x 15 reps

 

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Friday January 23, 2015

Workout of the Day:
Three Rounds for time:
Run 800 meters
25 Pull-ups
50 Air Squats

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Holiday Hours: Monday, January 26

National Heroes Day holiday hours for Monday, January 26th are OPEN GYM 8am to 10am. Please note: we will only be open during those times. Class times will resume to normal on Tuesday, January 27th.

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