Iron Bowl Saturday Free WOD 9-10 and Open Gym 10-11

If you’ve been thinking about trying a CrossFit workout now is your time!

This Saturday – 11/30/13 – at 9:00 am we will be having a CrossFit workout that is free and open to anyone interested in giving us a try!

CrossFit is a strength and conditioning program that anyone can do with the right start. All workouts are modified and adjusted to fit the athlete (that’s YOU!) and to help them get the most out of their training. Free Saturdays are the perfect way to see what all the chatter is about.

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Monday WOD 11/25/13

“The 4 Isabels”

I will give Athletes the option of choosing  one of 4 Isabel workouts each with a twist.

“Heavy Isabel”

30 Snatch (155, 115#)

“Isabel steps it up a notch” 

30 Box  step-ups holding bumper plate (35,15#) 24″Box

30 Snatch (135, 95#) can be scaled

“Isabel rows for calories”

20 Calories Row

10 Snatch (95, 65#)

20 Calories Row

10 Snatch (95, 65#)

20 Calories Row

10 Snatch (95, 65#)

” Isabel 6 pack”

50 Abmat Sit-Ups

10 Snatch (75, 45#)

50 Abmat Sit-Ups

10 Snatch (75, 45#)

50 Abmat Sit-Ups

10 Snatch (75,45#)

CrossFit Fundamentals Dec 2nd – Dec 12th

CrossFit Fundamentals at Guns Out CrossFit begins Monday December 2nd and runs for 2 weeks Monday-Thursday. We offer an 11:45 AM and 6:15 PM session. In CrossFit Fundamentals at Guns Out CrossFit you get an 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

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