Friday’s WOD

Paleo Challenge is over! If you want to get your measurements done please contact Scott by tomorrow. We will be announcing a winner next week.

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: 14.5 will be announced next 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
  12. Leslie C. – 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:

Team WOD 4 rounds for time of:

5 Tire Flips and Jumps

20 Kettlebell Swings, 53/35 lbs

30 Burpees

30 V-ups

*reps are to be split in half

CrossFit WOD:

14 Minute AMRAP:

60 Row (calories)s

50 Toes-to-bars

40 Wall Balls, 20/14 lbs, 10/9 ft

30 Cleans, 135/95 lbs

20 Muscle-ups

Advance WOD:

BBG

7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO

Strength

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X4 Tempo HBBS @ 75% – rest 60 sec.

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

9 minute AMRAP of:

20 Wall Balls 20/14#
5/4 Muscle-Ups
Row 250M

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