12/23/15: Back Squats and Sprints!
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THIS WEEK'S HOLIDAY SCHEDULE:
Wednesday: Normal (All Classes)...NO YOGA at 6:30 (CrossFit Class Instead!)
Thursday: 5, 6, 7, 8, 9am and 12, 1, 2pm
Friday: CLOSED
Saturday: 9am
Sunday: CLOSED
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2016 CFR Open
Starting the week of January 4th, the CFR open will run for 4 weeks. Each week will have 2 workouts that will be submitted and used for scoring. This event is designed for EVERYONE and is good practice for the CrossFit Games Open that starts in February. The workouts will be used as the class WOD, so you will be doing them either way. Cost will be $30 and will come with a t-shirt. Each week we will announce the top three for each WOD and the overall leaderboard. Sign up on the whiteboard!
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WOD:
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Bootcamp:
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A.) 3X:
60 M Walking Lunges w/ Sandbag
10 Burpees
B.) 5X:
20 Air Squats
20 M Sandbag Sprint
Post time to Comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat: Find 10 rep max, it will be around 75%
Then do a set of 10 at 95% of that and at 90% of that
1 set every 4 min w/ 10's
5-10 pounds more than last week
B.) 5X:
20 Air Squats
20 M Sandbag Sprint
Post time to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat: Find 10 rep max, it will be around 75%
Then do a set of 10 at 95% of that and at 90% of that
1 set every 4 min w/ 10's
5-10 pounds more than last week
B.) 5X:
5 Front Squats (185/135#)
20 M Sandbag Sprint
Post time to comments!
Optional: EWOD/CoreWOD
