04/11/16: Front Squats and Tire Flips
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Kettlebell Kitchen Meal Delivery: We are excited to announce our new partnership with Kettlebell Kitchen, a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body! They make deliveries to our gym every Monday & Thursday.
The complete menu, along with ingredient lists and nutrition facts can be found here on their website. Ordering instructions and FAQs can be found here.
Saturday, April 16th at 10:00am: Snatch Clinic! This clinic is FREE and open to all members, and we encourage EVERYONE to attend! This will be for all ability levels, from members who have experience with lifting to those who haven't played around much with barbells. This clinic is so important, as Olympic Lifting is foundational in CrossFit...no matter what your goals are, lifting is what will help you get fitter, faster and stronger, so we hope that you will mark your calendars and plan to attend! (Clean and Jerk Clinic to follow...)
Friday, April 29th at 7:00pm is our 1st Annual WWW (WOD, Wine and Women) Event! Michelle will be leading the WOD and we ask that you bring your favorite beverage and a snack to share. If you have any questions, please contact Dianne Mullin at dmullin14@yahoo.com!
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WOD:
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Boot Camp:
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A.) AMRAP 13
12 Sand bag front squat
6 box jumps
3 Wall climbers
B.) 3x
Run 400
5 Tire Flips
10 In-out Jumps
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Front Squat: 1 w/ 80%, 1 w/ 90%, PR (3 attempts)
All lifts taken 3 min apart from one another
B.) 3x
Run 400
5 Tire Flips
10 In-out Jumps
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Front Squat: 1 w/ 80%, 1 w/ 90%, PR (3 attempts)
All lifts taken 3 min apart from one another
B.) 3x
Run 400
5 Tire Flips
10 In-out Jumps
Post results to comments!
Optional: EWOD/CoreWOD
