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Wednesday, February 29th, 2012

Hey Guys!

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Great work today! Props go out to Kendra for netting 20 rounds and Jeff and Mikie for with 18+ and 18 rounds respectively.

Warm up

Deadlifts 3-3-3-1-1-1

3 rounds for time:
5 hang squat cleans
50 double unders

Stretch – glutes & quads

See you guys in the gym!
Adam


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Tuesday, February 28th, 2012

Hey Folks,

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Great work today – I think the box jump/snatch combo is one of my new favorites.

Warm up

“Cindy”
20 minute amrap:
5 pull ups
10 push ups
15 squats

Stretch – lats and pecs

See you at the gym!
Adam

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Monday, February 27th, 2012

Hey Folks!

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AMAZING work on the burpees wod this weekend! Big thanks to the amazing ladies who bit the bullet and signed up for our gyms Team! It’s going to be a fun ride – I can’t wait until Wednesday night to see what the next workout will be (8pm it’ll be up on the games.crossfit.com website!)

Warm up

Power Clean 3-3-3-1-1-1

10-1 Box Jumps
1-10 Snatches

(So you do 10 box jumps, 1 snatch, 9 box jumps, 2 snatch, 8 box jumps, 3 snatch, etc.)

Sign up for your wods – Classes are starting to fill!


See you at the gym!
Adam

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Weekend, February 25th & 26th, 2012

Hey Guys!

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So tomorrow we’re running the reebok CrossFit games sectional wod number 1! Yay! Burpees!

Warm up

Mentally prepare

Get mobile

For as many reps as possible in 7 minutes:
• burpees
• touch 6″ above your reach

Celebrate with high fives and smiles.

See you in the gym!
Adam

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Friday, February 24th, 2012

Hey Folks!

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That looked like a fun workout! Great work 🙂

The plan for the Open WOD is to do the workout on Saturday (to take away the surprise, it will be the WOD for that day). The gym will be open its normal hours (10-12) at which time anyone can do the WOD. I’m going to be doing it right around 12 and would love to have some Folks around to encourage/yell at me. It’s up to you… I know you guys have busy days though!

Warm Up

Push Press 5-5-5-3-3-3

5 Rounds for time:
5 back squats
10 ring rows
10 push ups

Stretch – Pecs & Glutes

See you guys at the gym!
Adam


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Thursday, February 23rd, 2012

Hey Folks!

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So the first CrossFit Games WOD was posted… darn burpees.

Tomorrows WOD will be a little more fun than burpees with some burpees on top of them.

Warm Up

Work on pull ups

2011 CrossFit Regionals final WOD:
* Row 20 calories
* 30 Burpees
* 45 pound/30 pound Two-arm dumbbell ground-to-overhead, 40 reps
* 50 Toes to bar
* 100 foot Walking lunge with 45lb/25lb plate held overhead
* 150 foot Sprint (back and forth across the gym

Stretch – Quads & Thoracic Extension

See you at the gym!
Adam

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Wednesday, February 22nd, 2012

Hey Folks!

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Great day today guys, some awesome PowerCleans and some good quality Isabel times!

Warm Up

Deadlift 5-5-5-3-3-3

12 Minute AMRAP:
* 6 Push Press
* 12 Walking Lunges
* 24 Double Unders

Stretch – Glutes & Pecs

See you guys in the gym!
Adam

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Tuesday, February 21, 2012

Hey Guys!

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We’re back from Family day long weekend! These long weekends always throw me off but it’s nice to have that extra day – I hope you all did something fun with your families!

Warm Up

Power Clean 5-5-5-3-3-3

“Isabel” – For time:
• 30 Snatches
• Choose a weight you can properly perform this workout with. Remember the 1 joint rule!

Stretch – Shoulders & Glutes

See you all in the gym!
Adam

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Monday, February 20, 2012

Hey Folks!

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Awesome work on some intense wods today as yesterday!

Tomorrow will also be a playing and lifting day – regular programming will continue tuesday!

Remember! Only open gym hours tomorrow 10-12!

See you guys tomorrow!
Adam

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Saturday & Sunday, February 18th & 19th, 2012

Hey folks!

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So tomorrow, Sunday and Monday we’re open 10-12 only! Keep that in mind!

It’ll be a fun one tomorrow – that’s a for sure!

See you guys at the gym!

Cheers,
Adam