Author Archives: Nadia Shatila

Monday, November 10, 2014

Workout:  “Diane”
21-15-9 reps of:
Deadlift (225,155)
Handstand push-ups

Time Cap: 10 minutes

Accessory: Row 1,000m at 70%-80% Effort

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Congrats to Koush and Erin!!

Today’s Noon Class has been 

changed to 1pm.

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Saturday, November 8, 2014

Park Workout: Complete as many rounds as possible in twenty five minutes of:
5 Burpee Broad Jumps
200 meter Sprint

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9:30am CrossFit Class

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

____(All athletes are welcome to attend!)_____

 

Monday, November 10th, 12pm CrossFit Class

will be taking place at 1pm.

 

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Friday, November 7, 2014

Workout: Complete as many rounds as possible in two minutes of:
Max reps Clean and Jerks (135,95)

Right into-

Complete as many rounds as possible in ten minutes of Cindy:
(5 Pull-ups, 10 Push-ups, 15 Squats)

Right into-

Complete as many rounds as possible in two minutes of:
Max reps Clean and Jerks

Accessory: Accumulate 3 minutes in a plank hold

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Joe G, Max, and Kellen ready to throw down!

Saturday, November 8th

9:30am CrossFit Class

will be held at Olympic Sculpture Park.

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

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Thursday, November 6, 2014

Workout: Front Squat: 3-3-3-3-3-3-3 reps

Accessory: Spend 15 minutes working on a skill to help you achieve a goal on the goal board.

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Mr. and Mrs Herscher

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Wednesday, November 5, 2014

Workout: Four rounds for max reps of:
1 minute Row for max calories
1 minute max double-unders
1 minute max hollow rocks
1 minute max handstand push-ups
1 minute rest

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Saturday, November 8th, 9:30am CrossFit Class

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

____(All athletes are welcome to attend!)_____

 

Monday, November 10th the 12pm CrossFit Class

will be taking place at 1pm.

And….

Keep the evening of Thursday, December 4th open…more info to come!

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Saturday Park WOD

Saturday, November 8th

9:30am CrossFit Class

will be held at Olympic Sculpture Park

(Enter at Western and Broad)

There will be NO BootCamp @ 8:30am, CrossFit @ 10:30am,

-or- Olympic Lifting  @ 11:30

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(CrossFit Basic athletes are welcome to attend!)

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Tuesday, October 4, 2014

Workout: Three rounds for time of:
30 Front Squats (95,65)
30 Push Press

Accessory: 3×10 Hip Extensions
3×10 GHD Sit-ups

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Name that Luche Libre?

 

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Monday, November 3, 2014

Lift: 10 minutes to work up to a 1 Rep Max Power Clean

Workout: 21-15-9 reps for time of:
Power Clean (135,95)
Burpee over bar

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Jeanna setting up for a Deadlift

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Saturday, November 1, 2014

Workout: 4 Rounds for time:
400 meter Run
50 Air Squats

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Park WOD!!

9:30am class only. Meet at The Olympic Sculpture Park

(Western and Broad Street)

Everyone is welcome to attend!!

 

 

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Friday, October 31, 2014

Workout: Push Press: 3-3-3-3-3 reps

Accessory: 4×200 meter Row

 

Happy Halloween!!

 

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FRANkenstein

Saturday, November 1st is a Park Workout!!

9:30am class only. Meet at The Olympic Sculpture Park

(Western and Broad Street)

Everyone is welcome to attend!!

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