A+ R A-

W.O.D.

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening today. Space is limited!

 

8am and 9am classes only today!

 

WOD:

Buy in: 1 Mile run

30 Double unders (90 single unders)

50 Air squats

-3 rounds for time-

 

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Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening tomorrow! Space is limited!

8am and 9am classes only tomorrow


 

 

WOD:

6  Power Clean and jerks (155#/105#)

Rest 1 min

-5 Rounds for time including the rest periods-

Rest 2 min

800m run

50 sit-ups

-For time-

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Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

8am and 9am classes only this Saturday


Throwback pic.


AM vs. PM Challenge WOD

SWOD: *Deadlift 2/2/1/1/1.... (your first working set should be done at 85% or more of your 1RM) You’ll have between 20-25 minutes to build up to a 1 RM Deadlift. *This is the AM vs. PM Challenge WOD this week. Then,

A1) Plank holds, 45 seconds x 3 sets

Rest 15 sec.

A2) Max Burpees in 30 sec. x 3 sets

Rest 30 sec.


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Congratulations to "Big" Ian and Ryan! Welcome Baby Graham!

 

Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will happen tomorrow!

 


SWOD: Snatch 3/3/2/2/2 (your first working set should be done at 65% or more of your 1RM)

WOD:

40 alternating pistol squats (Sub = modified pistols or 100 Air squats)

30 Pull-ups

20 Burpees

10 toes-to-bar

-For time-


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Bench press review: how to set up the rack, how to execute the bench press, and how to spot. Use the following rep scheme: 6/6/6/6 (Use lighter loads today)

You’re not trying to set any world records today. We want you all to work on your form/technique today, and starting next week we will begin a bench pressing cycle.

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Full Video on the CFJ HERE


WOD:

1 min Box Jumps (24”/20”)

1 min KB Swings (70#/53#)

1 min Sit-ups

1 min Push-press (135#/95#)

-2 rounds for total reps-

 

Embrace the Training Days

CFMG Etiquette Reminders


Don't forget to sign up for the Running Seminar w/ CrossFit Endurance Co-Founder Doug Katona happening this Saturday. Space is limited!

The 2012 LCI WODs have been announced!

The AM vs. PM Challenge WOD will be this Thursday!



SWOD: Thrusters 4/4/3/3/3 (your first working set should be done at 70% of your 1 RM)

WOD:

15 Hang Cleans (135#/95#)

20 Hand release push-ups

-3 Rounds for time-

(8 min cap)


Magnificent Magnesium

Salad Fun


No Open Gym today.

Go outside and do something active!


Oly Club meets from Noon-2pm


The 2012 LCI workouts will be released today at 10am!

 

No Open Gym Tomorrow

The Saturday Foundations Session happens today 11am-1pm

The 2012 LCI workouts will be released tomorrow at 10am


The 31 Heroes WOD (modified)

AMRAP in 31 min.

8 Thrusters (155#/105#)

12 pull-ups -or- 6 muscle ups

11 Box jumps (24"/20")

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a bumper plate (45#/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.


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A few notes regarding the 31 Heroes WOD:

1) No, you do not have to register to participate, unless you want the t-shirt. It would be great if you could make a donation, but it's not mandatory.

2) You do not need to have a partner already picked. W
e can find someone the day of.

3) Any movements you can't do we'll be able to modify. 

4) We aren't doing this WOD at a special time, it'll be the WOD for every class tomorrow. 

5) This workout IS NOT very beginner friendly. *Please no first-timers. Bring them in at 10am for our free beginner WOD :). 

6) At 9am Coach Ian will be doing the WOD with you guys, not just coaching. 

We're looking forward to hosting this WOD today! All CrossFitters are welcome to drop-in. Your drop-in fee will be donated to the 31 Heroes Project.
Free Beginner WOD at 10am
20 Single rope skips -or- 20 Double unders
5 Burpees
10 Push-ups
15 sit-ups
200m run
-AMRAP in 12 min-


Page 128 of 188

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