What's Going On?

November 25, 2014

Thanksgiving Holiday Schedule: We will be closed Thursday to celebrate Thanksgiving, and will have an 11am class only on Friday. The Kids Room will be supervised on Friday. 

CrossFit: 

Strength:

Deadlifts

5-4-3-2-2

WOD: 

10 Rounds

12/10 Calorie Airdyne

5 Deadlifts 185/135#

Cool Down:

5 Rounds

100m Jog

:30 Sec Hamstring Stretch

Athlete Development Program: 

EMOM 6 Min

1 Clean and Jerk at 85%

WOD: 

10 Rounds

12/10 Cal. AD

November 24, 2014

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A huge thank you to all the volunteers and spectators that came out on saturday to support The Pandemic Swoldiers and Pandemic Nation Teams!!! You guys are AWESOME!!!

Holiday Schedule:

Thanksgiving Day: Closed

Friday: 11 am Class Only

November 21, 2014

Week 2 of SCFL Saturday Night Live Invitational is tomorrow @ 4PM!!!

CrossFit

Strength:

1A. Back Squat 5,5,3,3,3 (Heavy)
1B. Bentover Row 8,8,8,8,8 (2 second hold @ Top, 3 second down)
Rest 2-3 min

WOD:

For time:
50 Cal AD/ Row
25 BB ALT. lunges (115/95#)
25 Pushup
25 BB ALT. Lunges
25 Pushup

Cool Down:
2 min pigeon Stretch L
2 Min Pigeon Stretch R
2 Min Hang from Bar

November 20, 2014

CrossFit: 

Strength:

A:5 Min Constant Effort:
Turkish Getup (Moderate Load)

B.EMOM 15

1 Squat Clean (build weight each minute)

WOD:

For time
3 Muscle Ups/10 T2B
90 Double Unders
6 MU/20 T2B
60 Double Unders
9 MU/30 T2B
20 Double Unders

Cool Down:

Banded Shoulder Mobility

Athlete Development Program: 

Active Recovery, Rest, Mobility, Yoga, Etc. 

November 19, 2014

Announcements:

Please don't forget to sign up on the whiteboard if you are able to volunteer at this Sat. SCFL competition. We really appreciate all of the help, and the athletes are greatful for all of the support you are able to give. We hope to see you Sat. evening! 

CrossFit: 

Four sets of:
Barbell Good Morning - 8-10 reps
**Rest 45 sec
Flutter Kicks x 30-45 seconds
**Rest 45 sec
Bottom’s Up Kettlebell Carry x 50 feet each arm
**Rest 45 sec

B. Partner WOD
Partners alternate whole rounds for time

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