Archive for: November, 2015

#401 Tuesday 12.1.2015

A. 4x:40 Hollow Hold – 20 Second rest B. 4 Rounds of Front Squats – Percentages are based off of your 1RM Front Squat 5 @ 25% 5 @ 50% 5 @ 75% then Max Effort Set of Ring Dips *2 Minute Rest after each round C. 14 Minute EMOM 15 / 12 Cal Row…

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#400 Monday 11.30.2015

For those of you counting the open is less than 90 days away. Start making a mental check list of what movements you have and which ones you must improve before the open. You’re only as strong as your weakness movement. Is it strength, pull ups, burpees, double unders, t2b, overhead squats etc? If you…

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#399 Sunday Funday 11.29.2015

A. 3 RM OHS B. 15 Minute AMRAP – Partner WOD 5 HSPU 10 Snatches @ 95 / 65 15 Boxjumps @ 30 / 24  

#398 Saturday 11.28.2015

A. 8×3 Clean and Jerk (EMOM) B. 10 Minute AMRAP 40 Double Unders 20 Hand Release Push Ups 1 Legless Rope Climb

#397 Friday 11.27.2015

Attention. Classes for Friday Nov 27,2015 are at 10 am, 11 am and 3 pm only. A. Spend 7 Minutes working on Wall Walks, Hand Stand holds, Hand Stand Walking etc. Basically spend time being uncomfortable upside down. B. 2×15 Back squats @ 50% of your 1RM (light and quick) C. For Time: 500M Row…

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#396 Thursday 11.26.2015

*Attention* We will be having two classes on Thanksgiving. One at 7:30 – 8:30 am and the other at 10 – 11 am. Friday we will be having classes at 10 and 11 am and 3pm on November 27th. We hope you can make it for our Thanksgiving workout 🙂 Feast For 3 – (teams are…

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#395 Wednesday 11.25.2015

How you all will feel tomorrow 🙂 See you in the AM

#394 Tuesday 11.24.2015

A. Snatch Pulls: 3 @ 90% 3 @ 95% 2 @ 100% 1 @ 105% *In between each set Max Effort set of T2B or MU (if doing T2B try to beat your score from your 4×3 deadlifts) B.  30-20-10 of Thrusters @ 95/65 400M Run in between each round      

#393 Monday 11.23.2015

Attention Members: It is getting to be that time of year. We work extremely hard to keep a clean facility for all of you. We ask that you bring a change of sneakers starting tomorrow that you only use inside the gym (running being an exception). Thanks so much for helping us out. Keep reading……

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#392 Sunday Funday 11.22.2015

For anyone who is interested we will be playing a friendly game of flag football at 9 am at Noxon Elementary School. If you can come fantastic and bring a friend. If you’re coming show up at 9 sharp. We will have CrossFit class starting at 10 am! A. 3 Rounds For Time – 30…

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