12/21/16: Rope Climbs: Wear Those High Socks!
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HOLIDAY SCHEDULE:
Saturday 12/24/16: 9:00am Class ONLY
Sunday 12/25/16: CLOSED
Monday 12/26/16: 10:00am Class, Open Gym Until 12:00pm
Saturday 12/31/16: 9:00am Class ONLY
Sunday 01/01/16: CLOSED
Monday 01/02/16: 10:00am Class, Open Gym Until 12:00pm
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UPCOMING EVENTS!
Monday, January 9th: Starting the first week of January, 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 that covers a t-shirt and scoring. Each week we will announce the top three for each WOD and the overall leaderboard. Last year's Open was a blast, so let's have another great year! Sign up on the whiteboard!
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WOD:
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Boot Camp:
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A.) Odd/Even 12:
Even: 10 Sit Ups
Odd: 10 Ring Rows
B.) 5X:
10 KB Snatches (Right) (1.5/1)
10 KB Snatches (Left) (1.5/1)
2 Rope Climbs or Progressions
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Odd/Even 12:
Even: 10 GHD's
Odd: Max Unbroken Strict Pull Ups
Score = Total Pull Ups
B.) 5X:
10 KB Snatches (Right) (1.5/1)
10 KB Snatches (Left) (1.5/1)
2 Rope Climbs
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Odd/Even 12:
Even: 10 Medball Throw Sit Ups
Odd: 5 Weighted Pull Ups
B.) 5X:
10 KB Snatches (Right) (2/1.5)
10 KB Snatches (Left) (2/1.5)
1 Legless Rope Climb
Post results to SugarWOD!
Optional: EWOD/CoreWOD
