Monthly Archives: July 2013

Fundamentals Starts Saturday August 3rd!

Our next Fundamentals class starts this Saturday August 3rd at 10am. Cost is $150 for the 4 week course. If you missed our free trial class a few weeks ago feel free to come to this class. If you like it stay if not no charge.

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Monday July 8, 2013

Strength:
Front Squat – 2sec Pause
3-3-3-3-3

WOD:
3 Rounds
30 Wall Balls
30 Kettlebell Swings

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Saturday July 6, 2013

WOD:
“Hope”
3 Rounds FGB Style

Power Snatch 75#
Box Jumps
Thrusters 75#
Burpees
C2B Pull Ups

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Friday July 5, 2013

Strength:
Shoulder Press
5-5-5-5-5

WOD:
10 Minute AMRAP
200m Run
10 Toes to Bar
10 Hand Release Push Ups

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Free Trial Class Monday at 7pm!

We are having another free trial class this Monday at 7pm. Anyone interested in starting CrossFit should attend. We will be doing a workout so please be prepared. This is a great opportunity to get all your questions answered and see if CrossFit is for you!

Wednesday July 3, 2013

Strength:
Front Rack Walking Lunges
5x 10 Steps

WOD:
7 Minute AMRAP
7 Thrusters
14 KB Swings

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Tuesday July 2, 2013

Strength:
Overhead Squat

WOD:
“Annie”
50-40-30-30-10
Double Unders
Sit Ups

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Monday July 1, 2013

WOD:
Partner WOD – 25 Minute AMRAP
One person running 400m while the other performs an AMRAP of “Cindy”.

Score is total amount of rounds of “Cindy”

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Time Change for Kids Classes

We are going to change the times for the kids classes from 7am to 8am Monday to Friday. The Saturday class will remain at 10am. This seems to work a lot better for everyone. This is effective tomorrow.