A+ R A-

W.O.D.

We will only be holding the 8am and 9am session today due to the CFMG 101 session. We will be holding Open Gym from 6:30am-8am.

 

No Open Gym on Sunday

 

 

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Hope for Kenya WOD

50 Air Squats

30 Push-ups

15 Pull-ups

AMRAP in 12 min

Larger classes will run through this WOD in heats.

 

6 Important Training Discoveries

 


On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session, but the gym will be open from 6:30am - 8am for Open Gym since we are closing early.


No Open Gym on Sunday


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WOD:

Buy in: 50 Wall ball shots (20#/15#)

-3 rounds-

10 Power snatches (135#/95#)

30 Double unders

Cash out: 50 burpees

-for time-


For those of you chasing after that first Bar M.U.

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The Grain Manifesto



On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session.


No Open Gym on Sunday


Anyone who tells you that you can't workout when you're pregnant is a LIAR! Sealed


SWOD: Strict Press 10/2/10/2/10

*Barbell overhead walking lunges 10 steps x 4 sets

*Bar may be pulled from floor or taken out of the squat rack


Making Life Easier

Feeling Muscle vs. Moving the Weight




On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session,

but we will be completing the Hope for Kenya WOD. Feel free to sign-up and donate.


Please check the lost and found. We will be donating what's left next Monday!



“Nicole”

AMRAP in 20 min

400m run

Max unbroken pull-ups

Your score will equal the total amount of pull-ups you do over the course of the WOD

Compare to 9/26/12


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On Saturday 2/16 we will be holding only the 8am and 9am classes due to the CFMG 101 session,

but we will be completing the Hope for Kenya WOD. Feel free to sign-up and donate.


Please check the lost and found. We will be donating what's left next Monday!



WOD:

AMRAP in 13 min

20 KB Swings (53#/35#)

20 Box Jumps (24”/20”)

20 Deadlifts (155#/95#)

Larger classes will run through this WOD in heats.

Post WOD tissue work: Foam roll/lacrosse ball calves, back, and shoulders.


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Deadline for J&J Grassfed Beef orders is Wednesday Feb 13 at 11 pm

 

SWOD: 25 min to build up to a 1RM Front Squat

WOD: Tabata Push-ups


Tabata is 20 seconds of max effort work followed by 10 seconds of recovery for 8 rounds. You will post your lowest amount of reps completed within any 20 second period to the whiteboard.


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Open Gym 9am-Noon

Photo courtesy of David K. Photography


2013 Reebok CrossFit Games Regional Schedule! Be sure to register!


WOD:

AMRAP in 5 min

10 KB Swings (70#)

5 Bar dips

Rest 1 min

AMRAP in 5 min

Burpees

Rest 1 min

AMRAP in 5 min

10 Pull-ups

10 Sit-ups

Rest 1 min

Max. distance row in 5 min


Free Beginner WOD at 10am

AMRAP in 15 min

5 Burpees

10 KB Swings

15 Air squats

200m run


The Perfect Rep

Demystifying Bacon


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