Wednesday 2.11.15

Wednesday 2.11.15

"Weightlifting Wednesday"
Back Squat
Build to a Heavy Set of 5

Cashout
On the Minute x 15:
Minute 1: 7 Backsquats at 70%
Minute 2: 25 Abmat Sit-Ups
Minute 3: 50 Meter Shuttle Sprint

Box Brief
The CrossFit Games Open is TWO weeks away!

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Tuesday 2.10.15

Tuesday 2.10.15

REGULAR CLASS SCHEDULE FROM 11:30AM ON!
"Snowy Days Must End"
AMRAP 20 in Teams of 2
75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Chest to Bar Pull-Ups
30 Power Cleans (135/95)
15 Muscle Ups
*Split Reps as NeededAMRAP 12

Box Brief
Nutrition Challenge Weekly Winners
 and Overall Winner Announced Here 

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Monday 2.9.15

Monday 2.9.15

GYM IS CLOSED TODAY DUE TO THE SNOW
"Snow Day Again"
TABATA HOME WORKOUT
20 seconds on 10 seconds rest for 8 rounds of each movement
1. Sit-Ups
2. Lunges
3. Push-ups
4. Air Squats
*Complete all 8 rounds (4 minutes) of each movement
before going to the next.

Box Brief 
Here are our top 10 potential Nutrition Challenge Winners
Winner will be announced Monday night!

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Sunday 2.8.15

Sunday 2.8.15

"Bench Press"
2 Reps on the Minute for 10 Minutes
*you choose weights
-Then-
10.9.8.7.6.5.4.3.2.1 Reps of Bench Press (185/135)
30 Double Unders after each round

Box Brief
Lori Baldwin is our Member of the Month
Post Nutrition Meeting today from 12-1PM 

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Saturday 2.7.15

Saturday 2.7.15

"Marston"
AMRAP 20
1 Deadlift (405/285)
10 Toes To Bar
15 Lateral Barbell Burpees

Box Brief
You can donate and help fundraise HERE or purchase your T-Shirt in memory of Blake.
All funds will be donated to 31Heroes Project

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Friday 2.6.15

Friday 2.6.15

"Mott's"
2 Rounds For Time
25 Box Jumps (24/20)
20 Chest to Bar Pull-Ups
15 Strict Handstand Push-Ups
10 Squat Snatches (135/95)

Box Brief
1. Don’t forget to get your post Nutrition Challenge measurements!
2. This Sunday, February 8th Coach Harry and Coach Cheryl will be running
a post Nutrition Challenge meeting from 12-1PM. It is free to attend.
3. Sign up for The Open  
4. Mark Warren from FitVine Wine will be coming in for a
tasting tonight (Friday) from 5-7PM. He will be selling bottles
and cases. Hope you can all make it, bring some friends!

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