Join Dave Schlarb this Saturday at 10 am for a FREE Olympic Lifting Clinic! Come learn everything you ever wanted to know about the Snatch and Clean & Jerk! Whether you’re already throwing heavy weight over your head or you’re just beginning, you can benefit from this clinic. Please sign up on the board if you plan to attend!
Ther will still be a regular Saturday WOD.
Warm Up
using the length of the gym…
high knees
butt kicks
karaoke down and back
sprint/back pedal back x2
toy soldiers/frankensteins
broad jumps
inchworms
walking lunges
spidermans
Strength
Box Squat or Squat Lock Outs 3/3/3
Skull Crushers 8/8/8
Metcon
3 rounds
Run 800M(small loop)
5 Dead Lift 315/185 -Alpha 405/245
10 HSPU
15 T2B
**MORE NEWS**
It’s just about time to kick off cycle 5 of Women’s Boot Camp! The next cycle will begin on Monday January 30. Classes are M/W/F from 5:15 am-6:15 am. Four weeks/12 classes for $95! Let your friends and family know. This is a GREAT place to start if you know of anyone who wants to try CrossFit but is a little nervous and is also great for women who are in need of an excellent high intensity workout! We offer a small female only class and teach all of the basic movements that are practiced in the regular CrossFit classes with just a bit more cardio. The ladies have had signifigant gains in strength and endurance and signifigant losses in body fat! Email Jessica @ Jaclohessy@gmail.com for more details or to sign up. You can also visit (and “like”!) our facebook page at http://www.facebook.com/#!/pages/HIT-CrossFit-Womens-Boot-Camp/256757974377859
FIVE teams for the garage games! And there’s plenty of room for more! Remember, you can compete on your own Saturday and/or as a team on sunday! Check the link for details. http://www.thegaragegames.com/events/garage-games-one/
Please write your name on the board if you are planning to come along so we have an idea of what our numbers are looking like!
Thanks, Guys and Gals for your donations to Homeless Veterans! We were able to send Jeremy off with all kinds of stuff!
It’s just about time to kick off cycle 5 of Women’s Boot Camp! The next cycle will begin on Monday January 30. Classes are M/W/F from 5:15 am-6:15 am. Four weeks/12 classes for $95! Let your friends and family know. This is a GREAT place to start if you know of anyone who wants to try CrossFit but is a little nervous and is also great for women who are in need of an excellent high intensity workout! We offer a small female only class and teach all of the basic movements that are practiced in the regular CrossFit classes with just a bit more cardio. The ladies have had signifigant gains in strength and endurance and signifigant losses in body fat! Email Jessica @ Jaclohessy@gmail.com for more details or to sign up. You can also visit (and “like”!) our facebook page at http://www.facebook.com/#!/pages/HIT-CrossFit-Womens-Boot-Camp/256757974377859
The Garage Games Crew is growing like crazy!! I think we might be 15-20 strong! Remember, you can compete on your own Saturday and/or as a team on sunday! Check the link for details. http://www.thegaragegames.com/events/garage-games-one/
Please write your name on the board if you are planning to come along so we have an idea of what our numbers are looking like!
Join Dave Schlarb this Saturday at 10 am for a FREE Olympic Lifting Clinic! Come learn everything you ever wanted to know about the Snatch and Clean & Jerk! Please sign up on the board if you plan to attend!
You can choose to participate as an individual, with a team or BOTH!
Saturday – Individuals
Sunday – Teams
Winners at ALL age groups!
This competition is SO GREAT because ANYONE can do it. Divisions are as follows…
RX …for those that can do Life as Rxed
Scale … for those that have issues with skills and weights
Beginner … for those that just started
This is a great opportunity for seasoned athletes who need a little push outside of the box, for athletes who need to scale AND for beginners!! Slow? injured? too big? too small? scared?? So what! Everything is scalable and you definitely won’t be the only newbie. YOU CAN DO THIS! And we want to see it.
***Tonight, Jeremy, from CF Greer is stopping by to pick up donated clothing and toiletries for homeless veterans. Please bring what you can!
Tuesday’s WOD
3 minute Warm Up AS A GROUP
switch exercises every 30 seconds
jumping jacks
star jumps
push ups
sit ups
tuck jumps
invisible snatches(think ab the shrug and hips opening!)
Strength
Bench Press 3/3/3
Snatch Grip High Pulls from Ground 8/8/8
Metcon
5 Rounds
10 burpee wall balls* 20/14
10 box jumps 24/20
10 Med Ball Slams
**burpee wall balls-Kick back feet with your hands on the Ball. Do a push up. Kick back up into the wall ball position. HIT THE MARK!
Get ready to walk into a very different looking box today! The walls have come down and our space is WIDE OPEN!
BIG HUGE GIANT MEGA GINORMOUS THANKS to the Saturday Knock Down The Wall Crew, Dave S, Curt A, Skip C, Dan S, Jay M, Beau G, Hudson F, Darren C, Bernie M Josh and Andrea B. And the rebuild crew, Hoov, Dan, Laura, HART, Rich, Hudson, Wes, Ryan, Lok-yi, Dayton, Keeley, Linda, & Bernie for putting in loads of work in one short weekend!!! Big Ups to our mastermind, Wade, for gettin’ the show on the road and leading the project!
Please enjoy the new open space by completing the following WOD for MONDAY!!
Warm Up
10 burpees
5 dips on box/bench
10 GHD Hip Extensions
10 GHD sit ups
10 wall balls
Strength
Back Squat 3/3/3
Ring Dips 8/8/8
Metcon
with a running clock do…
150 Double Unders
AMRAP 10 Cindy
5 pull ups
10 push ups
15 squats
then complete 20 Ground to Overheads 155/95
subtract 1 minute for every round of Cindy you complete to get final score.
Something that gives us all the warm fuzzies....Wade in pain and misery
HAPPY FRIDAY, Folks!
Please arrive ON TIME and begin your warm up immediately! We have a lot of work to do and only an hour to do it in! As long as we stay on schedule it can be done!
Feeling extra aggressive this week?? Like to destroy things!? Join Wade this Saturday, January 21, at 8 am to help open up our space by knocking down the wall dividing the main WOD room and the small one. Bring sledgehammers, sawzalls, and any other tools!
Saturday AM WOD will run as usual.
Friday’s WOD
Warm Up
Run 400M
2 rounds
10 shoulder pass throughs
10 oh squats
10 push ups
5 pull ups
Strength
Box Squat 5/5/3/3
Curls 10/10/10
Metcon
FIGHT GONE BAD
3 Rounds- 1 minute at each exercise. continuously counting reps as you move to each exercise. 1 minute rest after all exercises are complete, then repeat. Score is total reps.
Wallball Shots 20/14
Sumo Deadlift High-Pull 75/55
Box Jumps 20″
Push Press 75/55
Row for calories
If you’ve never done this workout you’re in for a treat! If you have, then you know that the previous statement was a lie. Muuuhhahahaaa
No matter how grueling, FGB is one of CF’s first Benchmark workouts and was created with a plan in mind. This WOD was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest. It has been used in 3 and 5 round versions. The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after BJ Penn, a professional mixed martial artist, remarked that it was like a “fight gone bad” when asked how it compared to a real fight.
