9/2/14

SEPTEMBER PAYMENTS ARE NOW DUE

VERY IMPORTANT LULU BOX KIT UPDATE FROM TIFFANEE:
THURSDAY FROM 4-7PM

PRODUCT

-We will provide our core basics, offered at ?? off (ex: power Y tanks, CRB’s, wunder under crops, flow Y bra’s, pacebreaker shorts, Metal Vents t’s etc). Products will be offered in black and white

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** I know that you guys wanted jackets, I reached out to strat sales (the team coordinating the event) and they were unable to send jackets. So what we are doing is bringing some from Trolley Square. I am waiting on approval of being able to offer a discount on the jackets, but we will definitely have them and they will be screen printed on (cost of screenprinting will be covered by us)

** Jackets can be paid for only with a credit card.

PAYMENT

-CF22 will pay for the entire order on 1 credit card. Please ask that everyone else to bring cash/check so that they can give their cash/check to CF22

-Every item will be offered at ??(IT’S BIG) off, except jackets (pending approval- keep your fingers crossed)

-Jackets will be paid for separately and can be paid for with each persons individual credit card, these are separate from the entire order

SCREEN PRINTING

-We are using an out of state screen printing company who has printed on our product before and we know that it turns out really nice.

-We will only be able to print on tops and jackets, bottoms cannot be screenprinted – due to fabric

-lululemon athletica will cover the cost of screenprinting for 2 items per person, additional items will need to be covered by the guest- the cost is $4.75 per item.

WARM UP
10 min
4 rds
10 Goblet Squats
10 Spiderman Lunge :20 sec hold ea side
10 V-up or knee to elbow
10 PVC Circle

With remaining time shoulder mobility: band, ball or roller

SKILL/STRENGTH
15 Min
OHS
Maintaining perfect technique work up to a heavy double

WOD
“Karabel”
10 RFT:
3 Power Snatch 135/95
15 Wall Ball 20/14

9/1/14

SEPTEMBER PAYMENTS NOW DUE

LABOR DAY HOURS: 7-9am. all other classes are cancelled. This will be ran like Thursday open gym. We are programming a WOD if you would like to participate as group be there @7:00. If you choose to do your own thing please plan on being done @9:00, doors will shut and lock at that time.

labor-day-illustration-posters_23-2147490720

 

WARM UP

4 Rounds:
50 Dubs
10 Push-ups
10 Ring Rows
10 Squats
10 Sit-ups

WOD

“Schmalls”

Buy-in
800 Meter Run

Then two rounds for time:
50 Burpees
40 Pull-ups
30 Pistol Squats
20 KB Swings
10 HSPU

Cash-out
800 Meter Run

8/30/14

LABOR DAY HOURS: Monday Sept. 1st 7-9am. all other classes are cancelled. This will be ran like Thursday open gym. We are programming a WOD if you would like to participate as group be there @7:00. If you choose to do your own thing please plan on being done @9:00, doors will shut and lock at that time.

OPEN GYM TODAY 7-8:45am

TEAM WOD 8:45-9:45am

I've posted this before but in light of todays workout I thought it was a good reminder

I’ve posted this before but in light of todays workout I thought it was a good reminder

 

WARM UP

400 Meter Run

CrossFit Warm Up
3×10

TEAM WOD

In teams of 2 for time, one person working at a time:

100 Back squat 95/65
100 GHD or abmat Sit-ups
100 Back squat 75/50
100 Back extensions or Supermans
100 Back squat 55/35
100 GHD or abmat Sit-ups

THEN:

20 Rounds:
Sled Push 135/95

Each person must complete 10 rounds alternating every other round.

8/29/14

I HEAR THERE IS GOING TO BE A HUGE PARTY AT THE 9AM TMRW!!!
STRENGTH/OPEN GYM 4PM (ALWAYS A PARTY AND NOT SO APPROPRIATE)

LULU BOX KIT UPDATE
PLEASE SIGN UP IF YOU PLAN TO ATTEND
CASH OR CARD ONLY
Women
TOP: Cool Racerback (may add another)
BOTTOM: Inspire Crop
JACKET: Yes
Men
TOP: Metal Vent S/S
BOTTOM: Pace Breaker Short
JACKET: Yes
They found out that the they won’t be able to screen print the bottoms but will still have them available to buy at discount!

photo-23
WARM UP
Partner Warm up
One person works at a time:
5X’s 100m run
followed by
3 rds Cindy

STRENGTH
Power Clean
10 Min to work up to heavy single

WOD
“DT”
5 rds for time of:
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105
DT-th
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.