8/1/14

AUGUST PAYMENTS ARE NOW DUE

Brit

Brit

WARM UP
Buergner Warm up

5rds:
Here are the 5 exercises for the burgener warm up:
Perform ea movement 3X’s
1. down and up: (speed thru the middle)
2. down + up + elbows high and outside (keep bar in least line of resistance)
3. down+up+elbows high and outside +muscle snatch: turn over strength
4. sn lands: foot work
5. hang power snatch
100m sprint

STRENGTH/SKILL
Snatch Balance
Build to a Heavy Single
Squat Snatch
Build to a Heavy Single

WOD
“Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

7/31/14

AUGUST PAYMENTS DUE TOMORROW

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WARM UP

Athlete’s Choice

OPEN GYM

OR

OLY BOARD

OR

WOD

“Claudia”

5 rounds for time:
20 KB swings 50/35
400 meter run

7/30/14

2014 REEBOK CROSSFIT GAMES CHAMPIONS

WARM UP
1 rd “Helen”
3 rds “Cindy”

STRENGTH/SKILL
Front Squat
3-2-1-1-1-1-1

WOD

20 Thrusters 95/65
20 Hang Power Clean 95/65
20 Push Press 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

*EMOTM 5 BURPEES*

7/29/14

CF Kids @9
CF Teens @10

STRENGTH CLASS TODAY @4:00

Ashley and Toni getting air on their power cleans!

WARM UP

Get in and get started

WOD

2014 CrossFit Games WOD
Triple 3
(50 Minute time cap)

For time:
Row 3,000 meters
300 double-unders
Run 3 miles

Level 1
Row 1,000 meters
100 double-unders
Run 1 mile

Level 2
Row 2,000 meters
200 double-unders
Run 2 miles

Level 3
As prescribed

**Rowers are first come first serve. If rower is unavailable you will start with the run**