I am blown away by all of the help Lok-yi and I have received this past week and a half in getting the new gym ready. We are truly blessed to have such great friends that helped at a moments notice. There were times we even had so much help, there wasn’t enought to do! What a great group of people that we have at our box! To reward those that are able to make it, I’ve come up with a “treat” for you: a special NOON ONLY New Years Eve WOD!

“2011 WOD”

100 Double Unders (or 300 singles)

90 Squats

80 Pushups

70 Sit-ups

60 Wall Balls

50 KB Swings (1.5/1)

40 Burpee box jump

30 Handstand pushups

20 Thrusters (95/65)

10 Man Makers (35/25)

All reps must be completed in order, no partitioning. This may leave a mark, if you make it thru…

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Holy crap am I tired.  But thanks to the help of my Dad, Brandon, Jon, Lea, Jess, Chris, Lok-yi, Drew, Dan, Victoria, Hart, Rachel, and my girls Keeley and Dayton we have the CrossFit area ready for WODs.  We have new platforms that Brandon helped with ready for squats and deadlifts, a runway of platforms in the CrossFit area and a new, bigger layout.  We’re still not finished with placement of all of our stuff, in fact it’s kinda a mess, but it’s r4eady enough for “the unknown and unknowable”! 

Classes resume at 11:45 am with regular 5, 6, and 7PM wods.  Friday will ony have a 12 noon special New Years Eve wod.  No evening classes Friday, just the one at 12 NOON.

Thursday’s WODs

Strength WOD

Sumo Deadlift – 5/5/3/3

Clean pulls – 8/8/5/5 (focus on skill work/ form)

METCON

AMRAP 10 of:

7- Snatches (115/75)

7- Strict Chin-ups

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Thanks in no small part to Rich, Pastor Matthew, Chris, my Dad, Darren, Hart, Angela, Jane, Lokyi, Keeley and Jon we got the gym moved today! I just need to get the mirrors reinstalled and put the place together and we’re back in business. So thankful for all the help of these awesome people! That being said, there will be no official WOD tomorrow. Feel free to come on out, enjoy a beverage and help put things in order! I’ll be starting at the new place about 10:30AM. The NEW address is 616 Cox St. Simpsonville. Call, text or comment for directions!

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The time has arrived! I need all the help I can get moving the gym to the new location! SO…tomorrows WOD is moving the equipment in the old gym to the new gym. For time! I’m starting at 10:30 at the old gym, taking down the white boards, pullup bars, moving the stall mats, office equipment, weights, KBs, dumbbells, squat racks, benches, boxes and everything not nailed down (and that is my property!). Bring your truck, any trailers, straps or other moving stuff you got and join us!

Because of the move tomorrow, there is NO 5:30am class.

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Phase 3 of painting done!  Looks like we’ll be able to move all of the CrossFit gear into the gym by Wednesday.  I’d love some help moving stall mats, weights, etc. Tuesday and Wednesday day and night.  Bobby, Jeff, Darren and Jon were tremendous help to Lok-yi and I in finishing the painting tonight!  Thanks, Guys!

Regular schedule resumes this week.  We’ll also have a special New Years Eve WOD Friday night!

Monday’s WOD

Strength WOD

Weighted Pullups – 5/5/5/

Weighted Ring Dips – 5/5/5

METCON

Body Weight Squat ladder – 8 to 1 (for time)

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