What's Going On?

September 17, 2014

Announcements:

Begining Oct 1st we will be expanding our Kids Club Hours!!!!!! We will be adding supervision to the 11 am Yoga class and 12 pm CrossFit Class!!!!

CrossFit:
Strength/ Skill:
Emom 12
Evens 3 Press
Odds 1 Rope Climb (advanced L Sit)

WOD:
50-40-30-20-10
Double Unders
Row/Airdyne for Cals

Athlete Development Program:

A. Snatch From Blocks (Below Knee)

1-1-1-1-1-1

**Adding weight

September 16, 2014

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Cody maxing out the clean ladder!

Announcements

Begining Oct 1st we will be expanding our Kids Club Hours!!!!!! We will be adding supervision to the 11 am Yoga class and 12 pm CrossFit Class!!!!

CrossFit

September 12, 2014

CrossFit

Strength/Skill

3 Rounds

1 Min ALT. Turkish Get up 

60 Sec Rest 

1 Min tempo Pull ups (2 second hold at the top /3 Second Decent / Exlpode back up)

60 Sec Rest 

1 Min Plate Walking Lunges

60 Sec Rest

September 11, 2014

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Number of orphans created by the 9/11 attacks: 1,300

CrossFit:

“Nick”

Teams of Two

12 Rounds:

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