New Years Eve WOD (5:15 PM only)

I will give you 1 clue as to the fun you will experience in your New Year’s Eve WOD at Guns Out CrossFit…Game On!!!! (Second image is not a clue) Yes you do get to use your hands

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Saturday Free Workout and Open Gym 9-10am and 10-11am

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

This Saturday – 12/28/13 – 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 12/23/13

“12 Days of CrossFit”

For time: Do line 1 the first round, then 2-1, then 3-2-1, adding the next line each round.

Merry Christmas to all!!!

1.   10 x Overhead Squats – 45# bar

2.   5 x Burpees

3.   10 x Kettlebell Swings – (53, 35#)

4.   10 x  Push-Ups

5.   5 x Kettlebell Snatch (5 x each arm) – (35,25#)

6.   6 x Push  Press – (115, 75#)

7.   7 x Knees-to-Elbows

8.   8 x Box Jumps – (24”, 20″)

9.   9 x Walking Lunges (each leg = 18 total)

10.  10 x Pull-Ups

11.  11 x Wall Ball Shots – (20,14#)

12.  12 x Plate Workout: (45# plate)

12 x curl, 12 x front raises, 12 x overhead press,

12 x squat, and 12 x bent-over row

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