10/21/14

STRENGTH CLASS TODAY @4:OOPM

DUE TO BARBELL FOR BOOBS GYM WILL BE CLOSED SATURDAY

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f

We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, WOD Love and more!

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Love these ladies!! Using Thursday open gym to get some extra work in!

Love these ladies!! Using Thursday open gym to get some extra work in!

WARM UP

3 Rounds:
250 Meter Row
10 Push-ups
10 Ring Rows
10 Squats
10 Sit-ups

STRENGTH

3 x Max Rep Pull-ups or Chin-ups

WOD

Front Squat Burpee Exchange
10-9-8-7-6-5-4-3-2-1
Front Squats
2-4-6-8-10-12-14-16-18-20
Burpees

L1 FS 65/45, 1-10 Burpees
L2 FS 95/65
L3 FS 135/95

10/20/14

SIGN UP FOR B4B/FIGHT FOR THE GIRLS HERE:
http://crossfit22.bringit.bz/public/9e1f3f
We will begin at 7:00am (ignore the 7:30 on invite) and will have great giveaways from Lululemon, Rockwell, WOD Love and more!
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WARM UP
3X10
CFWU
100m Sprint between rds

WOD
At 0:00
L1 WB 10/6, Banded Pistols, OHS 65/45
L2 WB 14/10, Db Box Step Up 20/10, OHS 95/65
L3 WB 20/14, OHS 135/95
70 Wall Ball
50 Push Ups
30 Pistols
10 OHS
At 15:00
L1 105/75, sit-up
L2 155/105, Wb sit-up
L3 225/155, GHD sit-up
2 RFT:
25 Deadlift
35 Sit-up
400m Run
At 30:00
L1 65/45, 120 Singles
L2 95/65, Dubs or 180 Singles
L3 135/85
3 RFT:
15 Bench Press
15 Cal Row
60 Double Unders

10/18/14

OPEN GYM 7:00-8:45AM

TEAM WOD 8:45-9:45AM

BARBELLS FOR BOOBS

SATURDAY OCTOBER 25TH @7:00AM
SIGN UP SHEET WILL BE POSTED MONDAY

COME JOIN US!

COME JOIN US!

WARM UP

Run the short block

Warm up to Clean & Jerk WOD weight

TEAM WOD

5 Cycles:
10 Clean & Jerks
3 Rounds:
5 Pull-ups
10 Sit-ups
15 Squats

Level 1 C&J 95/65
Level 2 C&J 115/80
Level 3 C&J 135/95

Person 1 will start on the 10 C&J, while person 2 performs 3 rounds of the 5-10-15. Then athletes will switch places. Once each athlete has completed 10 C&J and the 3 rds of the 5-10-15 then the cycle 1 is complete.

10/17/14

STRENGTH/OPEN GYM TODAY 4PM
9AM CASUAL FRIDAY….9AM’RS YOU KNOW WHAT THIS MEANS;)

BARBELLS FOR BOOBS

SATURDAY OCTOBER 25TH @7:00AM
SIGN UP SHEET WILL BE POSTED MONDAY

A HUGE HAPPY BIRTHDAY TO THE WORLD’S MOST AMAZING BIG SISTER!! THIS GIRL HAS A HEART OF GOLD AND IS THE MOST THOUGHTFUL, CARING, BEAUTIFUL, GENEROUS PERSON I KNOW. WE LOVE YOU ROBIN…HAPPY BIRTHDAY!!!
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WARM UP
Andy’ Choice

STRENGTH
Front Squat
Build up to a heavy single

WOD
L1 6 MBC, 6 PUSH-UPS 10/6
L2 9 MBC, 9 PUSH-UPS 14/10
L3 12 MBC, 12 PUSH-UPS 20/14

10 RDS:
MBC
PUSH-UPS