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Here you go! 1:00pm Coaches’ choice (Filthy Fifty) For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders 2:00pm Here you go. Start you weekend off with a wod! 9am Hopper 10am Coaches Choice 11:00am OnRamp Have some fun today and just hope the hopper wod isn’t Kelly… Great job on Fran yesterday. A lot of new PRs and at least three new records for the gym. Outstanding! Well Wednesday is our “no bar” day so here you go. Wod #1 – 1 mile time trial Wod #2 – Crossfit Baseline 500m row 40 air squats 30 sit-ups 20 HRPU 10 pull-ups Find [...] Here you go! Make sure you sign in up for classes today as we are expecting them to get full. 1:00pm 2012 Regional WOD #4 For time: 50 Back squats (135 / 95 lbs) 40 Pull-ups 30 Shoulder-to-overhead (135 / 95 lbs) 50 Front squats (85 / 65 lbs) 40 Pull-ups 30 Shoulder-to-overhead (85 / [...] Wow. Ashley did a number on us on Friday! I have not be that close to Pukie the Clown in a long time. I am not sure if I should say great job or what…great job…:-) 9am Hopper( perfect or what!) 10am Coaches Choice 11:00am OnRamp A good picture of Caitlin and Jesse urging Lisa and [...] Here we are for the Wednesday “no bars allowed” wod. Every Wednesday we give you some relief from squatting, pushing, and pulling Olympic bars. And here is your relief…:-) Wod: 1 round for time 3 wall climbs (chest flat against the wall) 1600m Run 50 HRPU 60 KB swings 50/35 70 air squats 80 double unders 90 [...] It’s Monday and hopefully everyone has recovered from the weekends events. Even those athletes who participated in “Kelly” on Sunday for the first time! Strength: 1RM Clean and Jerk Wod: 4 rounds for time 5 Clean & Jerk (70% of your 1RM) 15 Box Jumps 24/20 And here you are. If you missed the Project [...] The Project GLOC competition was a huge success and we saw a lot of fantastic performances by some wonderful athletes! Well it is back to business as usual today so let’s get going! 11am OnRamp 1:00pm Coaches choice 2:00pm Open Gym
We will be there cleaning and moving equipment back to the gym from [...] If you are looking for more information about PROJECT GLOC you can click on the link for the webpage or the Project GLOC Facebook page to get more information.
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