Friday’s WOD

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

Workouts

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 registerhttp://www.legendarycompetitor.com/events/nli-series-1-presented-by-

BootCamp:

Strength:
3×5 Alternating Pull-ups and Ring Dips (1min Rest)
3×5 Alternating Push-ups and Ring Rows (1min Rest)
WoD:
AMRAP 15min:

1 Rope Climb
5 Wall Climbs

10 L-Sits
20 Situps
300 M Row

 

CrossFit #131117:

Hang Power Snatch

3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

Advance #130628:

Strength

*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

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

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