Wednesday’s WOD

News & Events:

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Everyone, please make sure you are scanning in. Trainer’s now have access to the daily attendance for the class, and will be checking it before mobility or after dynamics has been completed. If you are having issues with your scanner card or account…please text/ Heather directly. Heather@CrossFitUncensored.com / (951) 445-3042.

CrossFit Games Open: 14.2 will be announced this Thursday at 5PM! 

http://games.crossfit.com/

Open WOD’s are to be completed for registered athletes during these designated times only: Friday 5PM & 6PM/ Saturday at 10AM.

Children ARE NOT TO WANDER THE GYM/FLOOR. The only designated area is THE RINK. The store is off limits as well. Children are not to play on the gym equipment at ANY time.

securedownloadWeekly YOGA!!! March 6th, Thursday @ 7PM. Lindsay will be instructing the class, working on flexibility issues, recovery, and so much more. We HIGHLY recommend utilizing this perk as a member with an unlimited CrossFit Membership or BootCamp Memberships can upgrade for $10 to add Yoga to your membership (please talk/call/ text/email/ Scott or Heather). See the Yoga tab for more information.

Track your WOD’s with Beyond The White-Board: You can sign-up directly with this great site for I believe $3 a month. Here is the direct link to CFU BTWB Site.  They also have an app for iPhones & Androids. 

8 Week Paleo Challenge 2014, 6 WEEKS IN!!!!  January 20th to March 17th. Keep working at it!

NLI Turf Wars 2:

Athletes Already Signed Up:

  1. Kevin L. – D2
  2. Bret D. – D2
  3. Edwin M. – D3
  4. Peter V. – D3
  5. Missy U. – D2
  6. Adriana O. – D3
  7. Vicki B. – D3
  8. April G. – D3
  9. Andrea J. – D3
  10. Heather L. – D3
  11. Joe B. – D3

The NLI has multiple divisions in which an athlete can enter based on skill/fitness level

Click here to register for this event: http://www.legendarycompetitor.com/events/nli-turf-wars-2

Athletes & Trainers! We want & NEED your videos and pictures! Tag CrossFit Uncensored in any Instagram photo’s/Facebook. 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.

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,

BootCamp:

20 Wall Balls, 20/14 lbs

20 Sit-up (standard)s

20 Box Jumps, 24/20 in

20 Push-ups

20 Double Unders

20 Pull-ups

20 Kettlebell Swings, 53/35#

20 Burpees

20 V-Sit-ups

20 Walking Lunges

20 Knees To Elbows

20 Air Squats

 

CrossFit WOD:

BBG

5X1 Hang Clean (just above knee) & Jerk – work to a max for the day

Conditioning

20 minute AMRAP of:

50 KB Swings 24/16kg
25 HR Push-ups
4/3 Muscle-ups

 

Advance WOD:

BBG

1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5#.

2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5#.

Conditioning

30 min AMRAP (at HR pace) of:

Row 500m
4/3 Muscle-Ups

*This entire piece should be paced to keep heart rate below 160 BPM. If you do no have a HR monitor stop at each transition and gauge HR.