New Years Eve WOD 5:15-6:15am and 10-11AM

“Countdown”
10-9-8
Deadlifts (155/115)
Hang Cleans (155/115)
Ring Dips
7-6-5
Lateral Burpees
HSPU
Back Squats (225/155)
4-3-2-1 Happy New Year!!!!
Deadlifts (225/155)
Bar Muscle Ups

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

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

This Saturday – 12/27/14 – 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.dsc_0134

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Saturday 12 Days of Christmas WOD 9-11

Athletes!!! In celebration of the Christmas Holidays and all the gluttony and boozing that is certainly involved come join me tomorrow in our annual 12 Days of Christmas WOD. See you there!!!

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Christmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Christmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Christmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; continue with 4 Power Cleans, 3, 2, 1 etc. up the ladder and down

For Time:

1 Sumo Deadlift High Pull (95#/65#)
2 Thrusters (95#/65#)
3 Push Press (95#/65#)
4 Power Cleans (95#/65#)
5 Power Snatches (95#/65#)
6 Kettlebell Swings (53#/35#)
7 Pull-ups
8 Knees-to-Elbows
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Overhead Walking Lunge Steps (45#/25# Plate)

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