12/29/16: Clean and Jerk, Thrusters and Dubs
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This Weekend's HOLIDAY SCHEDULE:
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.) EMOM 10: 5 Burpee Box Jumps (24/20")
B.) For Time:
20 Wallballs (20/14#)
50 Doubles
18 Wallballs
40 Doubles
16 Wallballs
30 Doubles
14 Wallballs
20 Doubles
12 Wallballs
10 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) EMOM 10: 5 Clean and Jerks w/ 65%
B.) For Time:
10 Thrusters (95/65#)
50 Doubles
8 Thrusters
40 Doubles
6 Thrusters
30 Doubles
4 Thrusters
20 Doubles
2 Thrusters
10 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) EMOM 10: 5 Clean and Jerks w/ 65%
B.) For Time:
10 Thrusters (135/95#)
50 Doubles
8 Thrusters
40 Doubles
6 Thrusters
30 Doubles
4 Thrusters
20 Doubles
2 Thrusters
10 Doubles
Post results to SugarWOD!
Optional: EWOD/CoreWOD
