Wednesday’s WOD – June 17th

Wednesday's WOD First of all, let us just say how amazing the energy has been in the gym this week! So many NEW PR's and excellent work being put in at the box! We can't wait to see how everyone does in 8 weeks! Our PR bell will most-likely not stop ringing! Strength: Establish 1 RM on Squat Clean & Split Jerk *thirty minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.   Conditioning: CAT ONE: 10 Minutes

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Thursdays WOD – June 11th

Thursday Warm-up: (10 minutes before class): 2 Rounds: 5 GHD's 5 Pull-ups 200 M Run   Conditioning: CAT ONE RX PLUS Hero WOD "Santora" /Three Rounds for reps of: 1 minute Squat Cleans,  175/125# 1 minute 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute Deadlifts, 265/185# 1 minute Burpees, 1 minute Jerks,  175/125# 1 minute Rest   CAT TWO RX Squat Cleans, 155/110# Deadlifts, 245/170# Jerks, 155/110#   CAT THREE Squat Cleans, 135/95# Deadlifts,225/160# Jerks, 135/95#   CAT FOUR Power Cleans, 95/65# Deadlifts, 185/130# Jerks,95/65#   Today’s WOD honors a Hero in CF’s Hero WODs:  Santora.  U.S. Army Sergeant

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Wednesday’s WOD June 10th

Wednesday Warm-up: (10 minutes before class): 2 Rounds: Row 200 M 10 Air Squats 5 Push- ups     CAT ONE 10 Kettlebell Pistols 35/26# 75 ft Handstand Walk 500m Row/0.5 bike     CAT TWO 10 Kettlebell Pistols 26/18# 75 ft Handstand Walk 500m Row/0.5 bike   CAT THREE 10 Pistols/ Pistol Progressions 4 Wall Climbs 500m Row/0.5 bike   CAT FOUR 10 Air Squats 4 Wall Climb Pikes 500m Row/0.5 bike

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Friday’s WOD June 5th

News & Events: Athletes: Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. Who wants to do 25 Burpees??? Bring a note book and you won't have to! CrossFit Uncensored has a team participating! Come support Your athletes! TEAM SERIES 2: ADVANCED Saturday, June 13th, 2015 - 1:00pm to 5:30pm Saturday, June 27th, 2015 - 1:00pm

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Tuesday’s WOD March 24th

Warm-up (all classes): 0.4 Bike CrossFit: Strength: Back Squats 5 X 5 begin at 70% of 1RM increase load each minute   Conditioning: 3 Rounds of: 1:00 Box Jumps 24/20# 2:00 Double-Unders (all out effort) Rest 2 Minutes 3 Rounds For Time of: Row 800 M 30 6” Target Burpees   * Trainers break class up if not enough rowers. Have half class do first, and the other half do the second part. If still not enough, then some can run.  

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