Workout of the Day

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Workout of the Day

Wednesday’s WOD

Happy Birthday to Marc, Nick and Stephanie! Today we suffer to celebrate those we love. I know that these guys like to lift,so we are going to lift. Please do not be afraid, you know that I will take care of you all. Here you go guys.

WOD:    “Incredible Hulk”

AMRAP in 20 min. of:

  •     5  Deadlifts   115/70
  •     5  Hang Power Cleans   115/70
  •     5  Front Squats     115/70
  •     5  Push Press     115/70
  •     5  Back Squats   115/70
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Tuesday’s WOD

Happy Birthday Kara! Today we celebrate Kara’s birthday by making a WOD for her.

WOD:  “Kara”

  •            230 meter row
  •            23 Box Jumps  24″/20″
  •            23 Sandbag cleans  80/40
  •            23 Pullups
  •            23 KB swings  70/53
  •            46  Burpees
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Body Fat Test- Mon. 10th

http://www.signupgenius.com/go/10C0C44A8A723A3FC1-gold

This is the link to sign up for the body fat test  on Monday the 10th. If we fill up the slots then we can add more. We will also be talking more about the Body fat test and the Nutrition seminar this week. Jason

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Monday’s WOD

WOD:  5 Rounds for time of:

  •                  20 Front Squats  75/45
  •                  20 Pushups
  •                  20 V-ups
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Saturday “Grand Opening”

Well, it’s here! The official Grand opening, even though we have been open for a month now and have already had an awesome group of people start to grow. Today we will kick things off around 10 am with a workout and then we will hang out, do some giveaways and eat some food. The first month has been a huge blessing and I look forward to meeting more cool folks. See ya there, Jason

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Friday’s WOD

Full day of classes! I am sorry for the crazy schedule this week but I hope now we can rock and roll.

WOD:   AMRAP in 20 min. of:

  •      6  Turkish Getups   53/35
  •      12  Knees to Elbows
  •      18  Lunges
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Thursday’s WOD

Hopefully after the morning we can get back to our normal schedule, but because of the freezing temps and still bad roads in some places we are going to close for the morning. The afternoon classes are all going on. I know that you guys in town are probably fine so I do apologize for the schedule but I hope that we can have a busy afternoon. Miss you guys.

Thursday’s WOD: 

Deadlift  1-1-1-1-1-1

Then…

5 rounds for time of:

15  KB  swings   70/53

15  Box Jumps   24/20

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Wednesday update

We are going to be closed today and in the morning due to the fact that the temps are not going to get above freezing . All the news reports and coverage I have seen says to stay put and avoid driving so that’s what we are going to do. Your stay home WOD is:

5 rounds for time of:  20 pushups, 20 pike (straight leg) situps– Do in the snow for added fun!

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Wednesday WOD

iphonephotos-14                                                                                                                                                                                                                         We are going to cancel classes for the morning and we will see what the day brings as far as the afternoon goes. I am going to post a WOD in the morning after I know wether or not you need a WOD for the gym or home. Hope everyone is safe and warm, and if not let us know if we can being praying for anything. Try to take some cool snow crossfit pictures and post them on facebook. See you guys soon, Jason

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Weather Update- class changes

Due to the snow starting to accumulate and wanting to keep everyone safe I am going to go ahead and cancel the 5:30 amd 6:30 classes for tonight. I am continuing to watch the weather and I will let everyone know  about the 3:30 and 4:30 classes if I cancel them. Stay warm and safe guys. Jason

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