Monday’s WOD

News & Events Please check out the class schedule. We have made class time changes and also added new programs. BootCamp & Olympic Weightlifting. WODS BootCamp#130930 Buy In: 400 M Med Ball Run, 20/15 lbs "Cindy"/20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats Cash Out: 400 M Medball Run, 20/15 lbs   CrossFit #130812 Warm-up: 500 M Row Skill: Burgner   Chipper For Time: 50 Double Unders 50 Burpees 50 Wall Balls, 20/15 lbs 50 Back Extensions 50 Push Press, 45/33 lbs 50 Knees To Elbows 50 Walking Lunges 50 Kettlebell Swings, 35/26 50 Jumping Pull-ups 50 Box Jumps, 24/20 in

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Friday’s WOD

WODS BootCamp WOD: Mary 20 Minute AMRAP: 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups CrossFit WOD #130804: Warm-up: 800 M Run Skill: Deadlift Strength/Deadlift: 7-7-7-7-7-7-7     Advance WOD #130413: BBG 15 minutes to establish a 1RM Snatch. *Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts. Strength 15 minutes to establish a 1RM Deadlift. Conditioning “Diane” 21-15-9 of: Deadlifts 225/155# HSPU *Notes: Regionals standard HSPU (36″ wide, by 24″ deep box for hand placement).    

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Thursday’s WOD

WODS CrossFit WOD #130808: Warm-up: 800 M Run Skill: Burgner   10 rounds For Time: 7 Burpees 7 Knees To Elbows   Advance WOD #130412: BBG 15 minutes to establish a 1RM Clean & Jerk. *Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts. Strength 15 minutes to establish a 1RM Bench Press. Conditioning 21-15-9 of: OHS 95/65# Pull-ups For time.

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Wednesday’s WOD

BootCamp: Buy In: 2 min max Burpees 20 Minute AMRAP: 400 M Run Tabata Mountain Climbers 200 M Run Backwards Tabata Sit-ups 400 M Run Tabata Tuck Jumps 400 M Run Tabata Air Squats 200 M Run Backwards Tabata Bench Dips *Trainer will run 20 second intervals as soon as first person comes back, following runners can only start their Tabatas in at the beginning of an interval!!!  Cash Out: 2 min max Burpees   CrossFit & Advance WOD: Warm-up: 5 Minute Jump Rope WOD Same As Above

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Tuesday’s WOD

WODS CrossFit & Advance WOD # 130806: Warm-up: 2 Rounds: 100 M Run 5 Pull-ups 10 Push-up 15 Air Squats Skill: Burgner U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church. "Wittman"Seven Rounds For Time: 15 Kettlebell

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