Tuesday’s WOD

News & Events:

WEDNESDAY & SATURDAY STRENGTH CLASS: Please note, there is no longer a strength class on Wednesday or Saturday. If you would like to see this in the schedule, please talk to Scott directly. Wednesday’s will now be a regular CrossFit class.

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: 14.3 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.

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Weekly YOGA!!! Thursday’s @ 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.

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.

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, 7 WEEKS IN!!!! LAST WEEK!!! 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,

CrossFit WOD:

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

20 Hang Power Cleans 115/75#
20 TTB

Rest 1 minute between rounds

Advance WOD:

BBG

1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

2) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 1:00 (before #2)

*Add approximately 5-10# to last week’s number, but do not go heavy enough to fail.

2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest)

Conditioning

3 rounds of:

Row 1k
20 TTB

Rest 2:1 (that’s half the length of the interval)