Friday 11/1/13 Open Gym 5-7pm

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CrossFit Fundamentals begins Monday November 4th

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Fundamentals begins Monday November 4th and runs for 2 weeks Monday-Thursday at 5:15 pm. In CrossFit Fundamentals at Guns Out CrossFit you get and introduction to all of the basic CrossFit movements and more technical lifts including ( dead lift , snatch, clean and jerk amongst others) Upon completion you will be able to workout during any of our regular scheduled hours listed on main site at gunsoutcrossfit.com. We look forward to seeing you Monday. Coach Charles and Rachel

Monday WOD 10/28/13

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The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps.
Try not to drop the bar during the entire set; if you must drop after
the Overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.