News & Events
Paleo Challenge January 2014! We are currently working on a nutrition class to help get everyone under way with a better understanding of “How Paleo Works”.
Congrats to our newest trainer’s!!! Welcome to the team Missy Upton, Peter Verile & Heather Labeda! Our gym is growing is a great way.
CrossFit Uncensored’s Christmas Party
Date: December 7th, 2013 Saturday
Time: 8 PM
Location: Sport’s Stop
White Elephant Gift Exchange $25 Gift
*must be no less, and no more than $25. Participation is optional. Rules will be explained at the time of game. We will do the game at 9PM sharp. Gift must be unmarked.
Dress to impress. Drinks, dancing, and just hanging out.
Legendary Competitor Event coming up on February 8th, Saturday 2014. It is located at an indoor facility. You can sign up by rank.
Division I (advance)
Division II (intermediate)
Division III (beginner)
It is $90
Movement List to be released on 1/8/14
Movement Standards to be released on 1/8/14
Workout #1 to be released on 1/15/14
Workout #2 to be announced on 1/22/14
Workout #3 to be announced on 1/29/14
Link to register – http://www.legendarycompetitor.com/events/nli-series-1-presented-by-
3×5 Alternating Pull-ups and Ring Dips (1min Rest)
3×5 Alternating Push-ups and Ring Rows (1min Rest)
1 Rope Climb
5 Wall Climbs
300 M Row
Hang Power Snatch
Use the heaviest weight you can for each set.
Rest as needed between sets.
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.
Smolov 2/3 – Click Here for Smolov Calculator
HBBS 8X4 @ 80% – rest at least 2 minutes
12 minute AMRAP of:
100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)