Wednesday’s WOD

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News & Events:

Coach Bret, Scott & Kevin all took the Outlaw Way Training Camp this past weekend. It was a full 3 day workshop. So they will be bringing new knowledge into CFU on weightlifting and more help for the athletes serious about competing.

CrossFit Games Open: Registration begins January 15th, 2014. http://games.crossfit.com/

Athletes & Trainers! We want & NEED your videos and pictures! If your waiting on the sidelines for your class to start or you finished your WOD….take some cool pictures or shoot a short video! We want to share what you guys do in the box! Even if the pictures are out of the box, BUT relate to CrossFit or Paleo we want those too! Please email all videos for best quality directly to Heather@CrossFitUncensored.com. You can text or email pictures to Heather at (951) 445-3042 or the email posted above. We will use the pictures for our website, Facebook Page, and Instagram.

January 19th, Sunday 9AM will be our newly added CrossFit Class. Start your week off right! We now also have Open Gym – Monday, Wednesday, Friday at 8-9AM, and Wednesday at 5-6PM. it’s now posted on the schedule.

Paleo Challenge January 2014! Nutrition Class to be scheduled this week.

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 1/20/14

Movement Standards – To be released 1/20/14

Workout #1 – To be released on 1/22/14

Workout #2 – To be released on 1/25/14

Workout #3 – To be released on 1/29/14

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

CrossFit:

Warm-up:

400 M Run

5 Pull-ups

10 Push-ups

15 Air Squats

7 Rounds For Time:

250 M Row

14 Wallballs (20/14)

7 Power Snatch (115/75 lbs)

*Rest 3 minutes per round

 

BootCamp:

5 Rounds For Time:

20 Double Unders

10 Wall Balls, 20/14 lbs,

1 Rope Climb,