Monday’s WOD

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News & Events:

BOOTCAMP MEMBERSHIPS CAN VISIT ANY CROSSFIT CLASS TIME FOR THIS WEEK.

No Advance Class or WODS this week.

Monday – All Normal Class Hours

Tuesday – 7AM, 1PM, & 4PM ONLY

Wedensday – CLOSED

Thursday – 7AM, 1PM, 5PM, 6PM ONLY

Friday – 7AM, 1PM, 5PM ONLY

Saturday – 8:30AM ONLY, NO Strength Class 10AM.

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”.

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 register – http://www.legendarycompetitor.com/events/nli-series-1-presented-by-

Camille’s Training For 2013:

BootCamp:

15 min AMRAP:

3 Burpee Pull Ups

6 Box Jumps, 28/24 in

9 Goblet Squats, 53/35 lbs

 

CrossFit #131215:

Warm-up:

800 M Run OR

1000 M ROW/BIKE

20 mins AMRAP:

Handstand Hold, 30 secs

Squat Hold, 30 secs

L Sit Hold, 30 secs

Chin Over Bar Hold, 30 secs

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