A+ R A-

7/4/2011

HAPPY 4th of July!

Classes today at 8:30am and 9:30am only.

 

In teams of two

20 hand-clap partner push-ups

30 pull-ups

40 anchored sit-ups

400m run

-AMRAP in 15 min-

 

Rest 3 min

 

In teams of two

Max burpees

AMRAP in 4 min


During the 15 min AMRAP partners must do the push-ups and run together, but the pull-ups and sit-ups may be broken up between the partners. During the 4 min AMRAP only one partner works at a time. Modifications and/or substitutions will be given out prior to starting the WOD.

Just a little update, we are currently in the process of ordering more CFMG t-shirts (male & female). We are also adding a few more "toys" to the gym. Nothing crazy but as our community grows so will our facility. Also, standby this week for more info on this year's L.C.I. :)

 

The National Anthem

Why Do We Celebrate The Fourth of July?

Latest W.O.D.

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4/27/2015

4/27/2015

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04/26/2015

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04/25/2015

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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04/23/2015

04/23/2015

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04/22/2015

04/22/2015

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04/20/2015

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04/18/2015

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04/17/2015

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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