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Normal hours Saturday. Monday hours are 9am, open gym from 10 to noon and then noon. No evening classes. Saturday Metcon (Time) Teams of 2 (one person works at a time) 4 rounds 1000m row 20 Deadlifts #185/#115 30 box jumps 20 power cleans #185/#115 30 wall balls 20 Pull ups 2 Rope Climbs each At 10min and 15min 10 burpees each athlete
This is a de-load week. No prescribed routine here. Do some different activities or if you do lift keep it easy. http://21crossfit.com/2015/09/04/strength-9715-91115
There's still plenty of pool parties and weekend lake trips left this summer. Don't "fear the mirror", do something about it!... Charlotte's Best Boot Camp is going strong M/W/Th at 6pm and Sa at 10am. Use the link below to get registered for you FREE boot camp session http://ow.ly/RBduG #cltbootcamp #therealcltbootcamp #yougetwhatyoupayfor #summer #toneitup #sweat #squat #strongissexy #fitfam #fitforlife #bringiton
We've been testing a lot the past few weeks, Coach Luke sat down to explain "the method behind the madness" to the 12 Labours class programming. We are strategic about your progress, and take this task seriously. Here's the gist: get ready for an awesome year!
Halloween Weightlifting Spectacular coming to CFD on October 31st! Great competition for first time Oly competitors in this unsanctioned meet! Prizes for top 3 male and female lifters AND for best Halloween costume! www.crossfitdurham.com/halloween-weightlifting-spectacular
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Friday September 4, 2015 QOD: "Ain’t nothing to it but to do it." Strength WOD: Find a 1RM Push Press WOD: 20min EMOM Odd: 3 Heavy Power Cleans Even: 5 HSPUs *Score = weight used if all rounds are completed successfully Scaled - box push ups Rx - HSPUs Competitor - Strict hspus Sprint WOD: 9-6-3 T-2-B Burpees
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Next week CF Kids will take place on Thursday the 10th from 6-7pm (instead of Monday, Labor Day). We will have CF Kids like normal on Friday the 11th from 6-7pm. For new parents, follow us on Facebook at CrossFit ReVmaped KIDS for updates and news!
(Friday September 4, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: " 10 Food Pairings That Make Surprising Nutritional Sense by Mark Sisson for marksdailyapple.com Some foods and flavors are just made for one another. Bacon and eggs. Strawberries and cream. Basil and tomato. Oil and vinegar. Sweet and sour. The list goes on and on. But what’s behind these c..." Read More, http://crossfitlocal.com/friday-september-4-2015/
Mobility: Shoulder Mobility. Skill Practice Warm Up: After a good dynamic warm up, spend 8 minutes working up to a challenging height box jump. Play around with regular as well as starting from a seated position. Strength: Snatch - Session 1 of 14 7 x 1 (7 sets of 1 reps, “across,” same weight for each set) Start around 70% of your known max or what you got to on August 27th. [ 172 more words. ] http://diablocrossfit.com/150904-friday-motocrossfit/
More BIG news. CrossFit Eternal is officially MOVING! We are busting at the seams and we have just signed long term lease on this new beauty. We will be adding about 2,000 sq/ft to our current workout space. Bigger is better, right? Don't worry though, we are only moving about 400 feet away. #CrossFit #crossfiteternal #newspace #moving #biggerisbetter
CrossFit Silver Spring officially turned 4 on August 15th, and it’s only fitting that we celebrate! Also, we haven’t done a big gym social event in a few months, and everyone is finally back from their summer vacations what better time that now for a party? Please join us Saturday 12 September for an end of summer / anniversary party and barbecue right here at the gym! See the link below for more details; hope to see you all next Saturday!
#Throwback to Smackdown 2014. Smackdown 2015 -- coming your way on October 24! Start getting your teams together! http://crossfitdc.com/2015/08/2015-crossfit-dc-smackdown/
When it comes to improving in the sport of CrossFit, there is more than just the max weights or fastest times that you should be focusing on. There are at least three types of success – PRs, technique improvement, and consistency – and we should be celebrating all of them.
Monday, September 7th we will have 2 classes only...9:30am & 10:30am. WOD is "Hotshots 19"... 6 Rounds: 30 Air Squats 19 Power Clean (135#/95#) 7 Strict Pull-ups Run 400m Warmup will be at 9:30am sharp and WOD will begin promptly at 9:45am! Let's put the LABOR in Labor Day!