A+ R A-

W.O.D.

SWOD

Back Squat 4/4/4/4/4

WOD

15 Toes To Bar

18 Deadlifts  (185/115)

200 M Run

3 Rnds

 

Back Squats

October Referral Program

CrossFit UFC Fan Expo

 

Open Gym Today

10am-1pm

Come on in and make-up a WOD you missed earlier this week, work on your weakest movement, or give this main site WOD a try.

 

WOD Demo with Jason Khalipa and Neal Maddox

 

WOD:

400m Run

50 Double Unders

40 Sit-ups

30 Push-ups

-3 Rounds for time-

 

FREE Beginner WOD at 10am

AMRAP (As Many Rounds/Reps As Possible) in 12 min

20 Single jump rope skips

10 Air squats

5 push-ups

200m run


Beginners, be sure to checkout our "Getting Started" page

 

Why Train in a CrossFit Box?

Olympic Lifts and Dumbbells

The Butter Manifesto

 

SWOD:

Snatch Balance 5/5/5/5/5

*Don't forget to pause at the bottom of each rep for 3-5 sec.

Max. L-sit hold x3 sets


WOD:

1.5 Mile Run

-For time-

 

Snatch Balance

L-sits

 

SWOD:

A1) Ring Dips 6/6/6/6/6

A2) Max Rep Strict Pull-ups x 4 sets (post total reps)


WOD:

Tabata Double Unders

Rest 2 Min.

Tabata Air Squats

Tabata = 20 sec. of work followed by 10 sec. of rest x 8 Rounds. Your score is the lowest amount of reps completed within a 20 sec. period of work.

 

Chris Spealler and Miranda Oldroyd, Tabata Double Unders

Tabata Squats

How to Double Under

Dim lights Embed Embed this video on your site

 

WOD:

-AMRAP in 25 min-

400m Run

20 Burpees

15 Swings (53#/35#)

 

Primal Texas Chili

Surprising Reasons Why You're Tight and Weak

Rest: The Definitive Answer

Interested in participating in Barbells for Boobs? Please follow this link for registration and more info. We will be reserving Saturday Oct. 29th for this event. Sign-up soon to get your t-shirt!


SWOD:

A1) Max. Rep. Ring Push-ups x4 sets (post total reps)

A2) Plank Hold, 45-60 seconds x 4 sets


WOD:

18-15-12

Box jumps (24"/20")

Push-press (95#/65#)

Sit-ups

Hang Clean (95#/65#)

-For time-


Would you like a CFMG Hoody? Today will be the last day we are accepting orders, until probably next year Laughing

Follow this link to view the hoodys. Women's is the IND008Z and Men's is the IND4000Z. Colors to choose form are black and charcoal. Cost is $40 + tax.


Why You Need More Strength

Sex With Your Pants On


Just a reminder, there will be no 7pm class today. Sorry for any inconvenience.

SWOD:

A1) Back Squat 6/6/6/6/6

A2) Plank Hold ~50 seconds x 4 sets


WOD:

-AMRAP in 8 Min.-

12 Kettlebell Snatches (53#/35#)

8 Alternating Jump Lunges

6 Pull-ups


Squat Mobility

How to Master the Kettlebell Snatch

5 Minute Kettlebell Snatch Test (130 reps non-stop)

Page 139 of 162

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