9/3/14

SEPTEMBER PAYMENTS ARE NOW DUE

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

** Jackets WILL BE FULL PRICE can be paid for only with a credit card.

Here is an updated look at what will be offered.

Men: Core Short, Pace Breaker Short, Metal Vent Tech Short Sleeves

Women: Speed Short, Wunder Under Crop, Swiftly Tech Short Sleeves, Cool Racerback Tank

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-JACKETS WILL BE FULL PRICE

-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

400 Meter Run
CrossFit Warm Up
3×10

STRENGTH

OTM 10
2 Strict Press @70-75% of 1RM

WOD

21-18-15-12-9-6-3 reps for time:
Deadlift 185/135
Burpee Box Jumps

9/2/14

STRENGTH CLASS/OPEN GYM 4PM

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

photo-24

** 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.