Monthly Archives: March 2013

Weekend Class Times

There is a slight change in the schedule due to Easter Holidays. Class times are as follows:

Thursday – 7:30pm – 13.4
Friday – Noon – 13.4
Saturday – Normal Times
Monday – Normal Times

So, the only real change is no 6am class on Good Friday!

Wednesday March 27, 2013

Strength:
Push Press
2-2-2-2-2

WOD:
21-15-9
Kettlebell Swings
Burpees

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Tuesday March 26, 2013

Strength:
Back Squat
3-3-3-3-3

WOD:
4 Rounds of

3 Minute AMRAP of Shuttle Run
Rest 1 Minute

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Monday March 25, 2013

Strength:
Cleans (touch and go)
5-5-5-5-5

WOD:
20 Power Cleans
10 Toes to Bar
20 Thrusters
10 Pull Ups
20 Overhead Squats
10 HSPU

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Saturday March 23, 2013

WOD:
“Iain”
20 Minute Time Cap
8 Rounds
20 Push Ups
30 Double Unders
40 Air Squats

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Friday March 22, 2013

WOD:
CrossFit Games Open 13.3
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups

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13.3 Times

Anyone that is signed up for the Open and needs to do 13.3 can do it tomorrow at 6am or noon. Saturday we can probably fit a few people in early during the 8am class and at 11. We cannot do it near the end of the 8am class or during the 9am class because Keeping Fit is using the gym. There might also be some people tackling it later on Sunday but not sure what time yet. If none of these times work please let me know ASAP so we can arrange a time for you to do it.

Wednesday March 20, 2013

Strength:
Deadlift
5-5-3-3-1-1

WOD:
8 Minute AMRAP
5 Deadlift
10 Kettlebell Swings
Sprint 50M

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Tuesday March 19, 2013

Strength:
Back Squat
3-3-3-3-3

WOD:
5 Rounds
10 Toes to Bar
10 Burpees

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Monday March 18, 2013

Strength:
Thruster
5-5-3-3-1-1

WOD:
12 Minute AMRAP
25 Wall Balls
15 Hang Cleans
5 Handstand Push Ups

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