Monthly Archives: December 2015

Friday 01.01.16 = 8:30AM AND NOON CLASSES ONLY

TODAY’S CLASSES WILL BE AT 8:30AM AND NOON ONLY 1/2 of the WOD The 5th Mountain – a SEALFIT WOD For time, with 20# (men)/10# (women) vest: 50 Burpees, run 800m 50 Squats, run 800m 50 Sit-ups, run 800m 50 Push-ups, run … Continue reading

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Thursday 12.31.15 = LAST CLASS AT 5:30PM TODAY

OUR LAST CLASS TODAY WILL BE AT 5:30PM WARM-UP PVC Mobility 500m Row 2 Rounds of: 20 Slam Balls 15 Sit-ups 10 Air Squats STRENGTH Front Squat 5×3 @ 75% of 1RM METCON 3 RFT: 2 Rope Climbs 50′ HS … Continue reading

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Wednesday 12.30.15

WARM-UP PVC Mobility 400m Jog 2 Rounds of: 5 Money Makers 5 Push-ups 10 Lunges STAMINA 2:00 Max Effort Meter Row Rest 2:00 1:00 Max Effort Meter Row Score = Total Meters METCON Squat Clean 15:00 EMOM 1 Squat Clean … Continue reading

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Tuesday 12.29.15

WARM-UP PVC Mobility 30 Box Step Ups 2 Rounds of: 10 Air Squats 10 V-ups 5 Ring Rows SKILL 10:00 of Rope Climb Technique Work * If you have rope climbs… 5 X Fewest Pulls to the top METCON 6:00 … Continue reading

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Monday 12.28.15

WARM-UP PVC Mobility 500m Row 2 Rounds of: 5 Empty BB/PVC Hanging High Pulls (no turnover) 5 Empty BB/PVC Snatch Balance :30 Plank Hold OLY Snatch Complex 6 X 1 Snatch Deadlift + BK Squat Snatch + AK Squat Snatch … Continue reading

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Sunday 12.27.15

Open Gym 10:00am – 12:00pm

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Saturday 12.26.15

Team WOD Teams of 2 – adapted from CF Regional Team Workout For time, team completes the following with 1 person working at a time; Rx was written for co-ed team: LOADS INDICATED WERE RX FOR THE EVENT – SCALE … Continue reading

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Friday 12.25.15 – CLOSED

Merry Christmas Y’all!!!!

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Thursday 12.24.15 = CLASSES only at 5:30am, 8:30am, noon

We will be running classes today at 5:30am, 8:30am and noon only WARM-UP PVC Mobility 400m Row 2 Rounds of: 10 Band Pull-aparts 5 Empty Bar Thrusters 5 Inch Worms METCON 12 Days of CrossFit 1525 Christmas!! performed like the … Continue reading

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Wednesday 12.23.15

WARM-UP PVC Mobility 50 Mountain Climbers 2 Rounds of: 10 Hollow Rocks 10 Air Squats 10 Scorpions STRENGTH Back Squat 5X3 at 75% of 1RM METCON 20:00 EMOM 4 rounds of: Min 1: 20 Slam Balls Min 4: 50 Double … Continue reading

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