Mon. Aug. 31, 2009

Published in August 31st, 2009

Programming Notes: There will be no class on Labor Day, Mon. Sept. 7th. Also, effective this Saturday, Sept. 5th, class will begin at 8:30AM.
Burpee Challenge - Day 31
Strength - Rest Day
WOD: “Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats 95/65lb

Welcome to Max who dropped in today to try a class.

Sun. Aug. 30, 2009

Published in August 30th, 2009

Posted by ssimpson in News and Updates

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Programming Notes: There will be no class on Labor Day, Mon. Sept. 7th. Also, effective this Saturday, Sept. 5th, class will begin at 8:30AM.
Burpee Challenge - Day 30
Strength:
Bench Press 85% 5×2
WOD:
3 Rounds for time of:
21 L Pull-ups
15ft L Rope Climbs, 3 ascents

Welcome to Ellen who dropped in today for a WOD.

Sat. Aug. 29, 2009

Published in August 29th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 29
Strength:
Front Squat 3×3
WOD: AMRAP in 20 minutes of:
10 Wall Ball 20/14lb
10 Box Jumps
10 Deadlifts 205/135lb
10 Burpees

Welcome to Annie who dropped in and gave CrossFit a try. You did a great job!

Fri. Aug. 28, 2009

Published in August 28th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 28
Strength:
Push Press - Test for Max
WOD:
5 Rounds for time of:
30 GHD Sit-ups
25 Back Extensions

Thur. Aug. 27, 2009

Published in August 27th, 2009

Posted by ssimpson in News and Updates

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Burpee Challenge - Day 27
Strength:
Rest Day
WOD: “Nicole”
AMRAP in 20 minutes of:
400m Run
Max Rep Pull-ups

Wed. Aug. 26, 2009

Published in August 26th, 2009

Posted by ssimpson in News and Updates

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Programming Notes: The Friday 9AM class will be cancelled effective this Fri. 8/28 due to low attendance. The Mon-Wed 9:30AM classes will continue as scheduled.
Anyone interested in putting together a team for Fight Gone Bad IV on Sept. 26th? Proceeds go toward the Wounded Warrior Project, the Prostate Cancer Foundation, and Athletes for a Cure. [...]

Tues. Aug. 25, 2009

Published in August 25th, 2009

Posted by ssimpson in News and Updates

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Programming Note: There will be no Friday 9AM class this week.
Burpee Challenge - Day 25
Strength:
Shoulder Press
75% 1RM 3×3
WOD: “Pick your Poison”
Make-up a WOD from last week or do a Benchmark WOD