Monthly Archives: December 2014

Thursday 01.01.15 = 8:30am & 2:30pm ONLY

Our classes today are 8:30am and 2:30pm ONLY WARM UP PVC Mobility 50 mountain climbers 40 (total) leg swings 20 8-count Hero WOD: On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians … Continue reading

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Wednesday 12.31.14 – last class is at 5:30pm

The last class of the day will be at 5:30pm WARM UP PVC Mobility Jog 400m 3 Rounds: 5 one arm presses w/ light KB, each arm 10 Russian swings 15 Saw planks STRENGTH Strict Pull-ups – 4×10 All Groups: … Continue reading

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Tuesday 12.30.14

WARM UP PVC Mobility Row 500m 30 Squats 30 Opposite Arm/Leg Extensions :30 pigeon stretch each leg STRENGTH Back Squat 5×5 @ 90% of 1RM Front Squat from 12/16 Elements: Lightweight, focus on form F, P and C: 90% of … Continue reading

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Monday 12.29.14

WARM UP PVC Mobility 2 Rounds: 10 MedBall Sit-ups 15 Medball Squat Cleans 200m Run STAMINA 400m Run for Time All Groups METCON 15 Squat Cleans 20 T2B 12 Squat Cleans 15 T2B 9 Squat Cleans 10 T2B 6 Squat … Continue reading

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Sunday 12.28.14

12:00 – 2:00 = Open Gym

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Saturday 12.27.14

9:15am WOD – SINGLE athlete effort – courtesy of Chris Spealler For time: 25 DU, 10 C&J 20 DU, 8 C&J 15 DU, 6 C&J 10 DU, 4 C&J 5 DU, 2 C&J 10 DU, 4 C&J 15 DU, 6 … Continue reading

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Friday 12.26.14 = 8:30AM & 2:30PM ONLY

WE HAVE CLASSES TODAY ONLY AT 8:30AM & 2:30PM EMOM for 24:00 Minute 1: 5 thrusters Minute 2: 10 pull ups Minute 3: 15 box jumps Repeat F = 75/45; 16/12 P = 96/65; 20/16 C = 135/85; 24/20

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Thursday 12.25.14 = CLOSED

MERRY CHRISTMAS EVERYONE!!!!!

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Wednesday 12.24.14 =5:30am, 8:30am & noon ONLY

CLASSES TODAY ONLY AT 5:30am, 8:30AM AND NOON The 12 Days of CrossFit 1525 Christmas Performed like the song: 1 2.1 3,2,1 4,3,2,1 5,4,3,2,1 Ending w 12,11,10,9,8,7,6.5.4,3,2,1 1 squat clean thruster 135/95 2 hspu 3 dead hang pull ups 4 … Continue reading

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Tuesday 12.23.14

WARM UP PVC Mobility 20 Russian Twists w/ Medball Jog 200m 40 Mountain Climbers Jog 200m 20 Medball Cleans STAMINA Airdyne x 4 cycles :30 on, rest while partner or groups works (Split athletes evenly in groups) All groups: Score … Continue reading

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