Monday’s WOD

News & Events:

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Paleo Challenge is over! Measurements, After pictures, will be collected today. Please text Scott directly to arrange a time for this.

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: 14.4 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. 

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 WOD:

BUY IN – Partner or Team:
AMReps 1 min: Tire Flip
As many reps as possible in 1 min of: Tire Flip
20 Minute AMRAP of:
Handstand Hold, 30 secs
Squat Hold, 30 secs
L Sit Hold, 30 secs
Chin Over Bar Hold, 30 secs

CROSSFIT WOD:

BBG

5X2 Hang Snatch (just above knee) – work to a max double for the day

Conditioning

20 minute AMRAP of:

40 Double-Unders
20 Overhead Barbell Walking Lunges 75/55#
4/3 Muscle-ups

 

ADVANCE WOD:

BBG

1) 5X2 Snatch from blocks (just above knee) – work to a max double for the day, rest 90 sec.

*14.3 Repeaters: Complete #1 and warmup work from 140315 before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch)

Strength/Skill

1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges – heavier than last week (with no pause to gather feet), rest 90 sec.

Conditioning

30 min AMRAP of:

Run 800m
4/3 Muscle-Ups

*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.