05/17/16: Presses, Pull Ups, Ring Rows, BJ's, and KB Swings...

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Summer Deal for College Students:  Welcome home for the summer!  We're offering our college students the same deal as previous years:  $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!

Spring Fling:  Saturday, June 11th @ 10am:  We will be having our First Annual Spring Fling Partner Competition!  This will be a fun and friendly competition with 3 WODs throughout the day.  Grab a partner and sign up at the gym!

Gymnastics Class:  Wednesday's @ 6:30pm: We are happy to welcome our new gymnastics coach, Ian, who will run our Wednesday 6:30 gymnastics skill class!  Ian will pick a movement and focus on this movement throughout the course of multiple weeks. Each week he will break the movement down into sequential parts, building on previous weeks.  All our encouraged and welcome to attend at no charge!

Kettlebell Kitchen Meal Delivery:  The complete menu, along with ingredient lists and nutrition facts can be found here on their website.  Ordering instructions and FAQs can be found here.

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WOD:

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Boot Camp:

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A1.) 20 Push Ups

A2.)  10 STRICT Pull Ups (w/ band if necessary), 5X

B.)  AMRAP 12:

10 Ring Rows

15 Box Jumps (24/20")

20 KB Swings (16/12kg)

Post results to comments!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A1.)  10 Push Presses w/ 50% of Strict Press

A2.)  10 STRICT Pull Ups, 5X

B.)  AMRAP 12:

10 Ring Rows (w/ Feet Elevated)

15 Box Jumps (24/20")

20 KB Swings (1.5/1)

Post results to comments!

Optional: EWOD/CoreWOD

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Heavy CrossFit:

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A1.)  10 Push Presses w/ 50% of Strict Press

A2.)  10 STRICT Pull Ups, 5X

B.)  AMRAP 12:

10 Ring Rows (w/ Feet Elevated)

15 Box Jumps (24/20")

20 KB Swings (1.5/1)

 

Post results to comments!

Optional: EWOD/CoreWOD