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Monday January 11, 2016

Michelle haning with her fan club on Friday during her last class as our Kids coach.  Best of luck to her as she begins her new adventure today!

 

 

 

**Announcements, etc...** 

  • WEBSITE UPDATE!  The new site is about ready, but it needs a little time for the switch to take effect.  So sometime this week you will get a little surprise when you visit our site.  As current members, you'll want to click on the blog section of the site and bookmark that page so you don't have to go through the home page to get there every time you want to check the workouts.  Simply scroll down a bit and a menu will pop up at the top of the page where you'll see a link to the new blog.  
  • Your friends were so happy to get the free month many of you passed along over the holidays, we've decided to just keep it going! So until further notice, you guys can continue to play fitness mogul and offer a free month to anyone else you'd like to get started.  It's super easy... just bring them by the gym anytime, or copy me on an email to them and we'll take it from there!

 

 

 

CROSSFIT

S&P Cycle: squat - PULL - press - pull - off

A. clean & jerk: to a heavy single

B. AMRAP in 10 min:

  • 10 wall balls (20/14)
  • 10 pullups

C. AMRAP in 2 min: 

  • burpees

*rest 4 min bt B & C

**Compare to Jan 5, 2015

 

 

 

 

CSPORT

A. death by burpees (12 min cap)

B. 4 rounds for time (30 min cap)

  • 10-20-30-40 goblet squat
  • 10-20-30-40 KBS
  • 10-20-30-40 situps
  • 10-20-30-40 lateral hop over KB (scale to lower object if needed)
  • 100-200-300-400m run

 

 

 

 

 

COMP

A. Squat clean - build to a max

B.  EMOM x 6 min: TnG Power Snatch x 3

+

For time:

2-4-6-8-10 DL (225/165)

5-10-15-20-25 CTB


 

 

 

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Reader Comments (8)

CLASS WOD
A. 125#
B. 7 rds + WB + 5 pu
C. 40 Burpees

January 11, 2016 | Unregistered CommenterJK

Class WOD

A: 275#

B: 8 rds + 10 WB + 8 PU

C: 42

January 11, 2016 | Unregistered CommenterScott L

Class WOD

B). 8 rounds plus 4 wall balls (10# wb and k2e with straps)
C). 30 burpees

January 11, 2016 | Unregistered CommenterKat

Class WOD
A: 245# PR
B: 9 RD's + 2 WB's
C: 40

January 11, 2016 | Unregistered CommenterR.O.

A) 115
B) 8 rounds arc
C) 31

January 11, 2016 | Unregistered CommenterJen

Comp
A) 275
B) 155

6:23

January 11, 2016 | Unregistered CommenterAndrew

Class WOD
A) 315
B) 8rds+10WB+1Pullup
C) 32

January 11, 2016 | Unregistered CommenterGaines

Class wod
A) 210
B) 7rds+14
C) 34

January 11, 2016 | Unregistered CommenterBrad S.

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