In the News:

Nutrition Challenge Day 22!!

Women’s Boot Campwill begin its 4th installment on Monday January 2. $95 for 4 weeks(12 sessions) of booty blastin’ fun fitness! Tell your lady friends about it! Over the last 3 months we’ve seen fantastic drops in body fat and enormous gains in strength and endurance! Contact Jessica or Lok-yi for more info or to register. Class size is limited to 10.

Benchmarks & BBQ- Our friends over at Duncan’s will be catering a CrossFit Total event for us on Saturday January 7. Click the facebook link below(under reminders) to sign up!

Thursday WOD

Strength

Bench Press 5/5/3/3

Skull Crushers10/10/10

Just in case your booty isn’t already on FIRE so far this week….

METCON

21-15-9

Back Squat 225/155#

T2B
**REMINDERS**

BENCHMARKS AND BBQ!
RSVP here if you have a Facebook Account!  http://www.facebook.com/#!/events/329338337084880/
What:              CrossFit Total Competition followed by BBQ!
Where:             HIT Cross Fit, 616 Cox Street, Simpsonville, SC
When:              January 7, 2011
Who:               Open to EVERYONE
 
To celebrate the end of our 30-Day Nutrition Challenge at HIT CrossFit, we are hosting a CrossFit Total Competition.  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
 
Following the competition, we will have an Awards Ceremony and enjoy some award winning BBQ from Duncan’s Roadside BBQ.
 
Entry fee for CrossFit Total Competition:  $10.00
CrossFit Total Competition & BBQ Lunch: $20.00
BBQ Lunch only:  $15.00
 
This event is open to EVERYONE not just HIT CrossFit Members!  No Pre-Registration is required but if you plan to attend the BBQ Lunch, please let us know by Jan. 4, 2012 so that we can have a headcount for Duncan’s.
 
We will get started at 9:00 a.m.  For those who took part in the Nutrition Challenge, show up at 8:30 a.m. so you can have your final measurements taken!

Nutrition Challenge participants are not required to participate, but it is STRONGLY SUGGESTED! We love to see a great turnout of all skill levels for our events!

Beginning Monday, January 2nd we will have a new WOD schedule.

M/T/TH/F classes @ 5:15 am, 9:00 am, 11:45 am, 5:30 pm & 6:45 pm.

Open Gym Hours: M/T/TH/F 4:30-5:30pm

Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.

We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.

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***Nutrition Challenge Day 21***

As the new year rolls in and the nutrition challenge comes to a close we think it’s perfect timing for a Benchmark Event for EVERYONE!

BENCHMARKS AND BBQ!
 
What:              CrossFit Total Competition followed by BBQ!
Where:             HIT Cross Fit, 616 Cox Street, Simpsonville, SC
When:              January 7, 2011
Who:               Open to EVERYONE
 
To celebrate the end of our 30-Day Nutrition Challenge at HIT CrossFit, we are hosting a CrossFit Total Competition.  The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.
 
Following the competition, we will have an Awards Ceremony and enjoy some award winning BBQ from Duncan’s Roadside BBQ.
 
Entry fee for CrossFit Total Competition:  $10.00
CrossFit Total Competition & BBQ Lunch: $20.00
BBQ Lunch only:  $15.00
 
This event is open to EVERYONE not just HIT CrossFit Members!  No Pre-Registration is required but if you plan to attend the BBQ Lunch, please let us know by Jan. 4, 2012 so that we can have a headcount for Duncan’s.
 
We will get started at 9:00 a.m.  For those who took part in the Nutrition Challenge, show up at 8:30 a.m. so you can have your final measurements taken!

Nutrition Challenge participants are not required to participate, but it is STRONGLY SUGGESTED! We love to see a great turnout of all skill levels for our events!

Wednesday AM/Friday PM WOD

Strength
Back squat 5/5/3/3
Upright row 8/8/8

For Time
Run Big Loop
100 Hand Release Push Ups
10 Snatch 135/95

**REMINDER**

Beginning Monday, January 2nd we will have a new WOD schedule.

M/T/TH/F classes @ 5:15 am, 9:00 am, 11:45 am, 5:30 pm & 6:45 pm.

Open Gym Hours: M/T/TH/F 4:30-5:30pm

Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.

We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.

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J-Dawg Looooves Pull Ups!

Strength
Push Press 5/5/3/3
Max Rep Dead Hang Pull Ups- 3 Attempts

Metcon
Tabata
KB Swings 1.5/1 Pood
HSPU
Double Unders
Row for Calories

What the heck’s a Tabata??

4 minutes per exercise. Do as many reps as possible for 8 intervals of 20 seconds on 10 seconds off (4 minutes). Then move immediately to next exercise and do the same.

**REMINDER**

Beginning Monday, January 2nd we will have a new WOD schedule.

M/T/TH/F classes @ 5:15 am, 9:00 am, 11:45 am, 5:30 pm & 6:45 pm.

Open Gym Hours: M/T/TH/F 4:30-5:30pm

Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.

We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.

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Monday WOD

Strength

Sumo Deadlift – 5/5/3/3

Close Grip Bench Press – 5/5/3/3

Metcon

For Time: 

50 Curtis P’s (95/65)

http://www.youtube.com/watch?v=uLff8fhPIQg

**REMINDER**

Beginning Monday, January 2nd we will have a new WOD schedule.

M/T/TH/F classes @ 5:15 am, 9:00 am, 11:45 am, 5:30 pm & 6:45 pm.

Open Gym Hours: M/T/TH/F 4:30-5:30pm

Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.

We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.

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**REMINDERS**

Christmas WOD Saturday December 24 @ 10 am! Wear your most festive gear!

Beginning Monday, January 2nd we will have a new WOD schedule.

M/T/TH/F classes @ 5:15 am, 9:00 am, 11:45 am, 5:30 pm & 6:45 pm.

Open Gym Hours: M/T/TH/F 4:30-5:30pm

Wednesday will only be open for new member fundamentals classes by appointment only. Saturday Class and KidFit will remain on the current schedule.

We ask that you arrive ON TIME to your class. Each class will include a group warm up, strength and METCON. You will not be allowed to jump into any portion of the class late.

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