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| 5PM! |
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| 5PM! |
* THERE SEEMS TO BE SOME CONFUSION GOING ON AROUND THE GYM. HERE IS THE SCHEDULE FOR THE NEXT MONTH OR SO.
#1. THE CROSSFIT OPENS START ON FEBRUARY 27TH AND WE WOULD LOVE THE WHOLE GYM TO SIGN UP AND PARTICIPATE. YOU DO NOT NEED TO BE THE BEST CROSSFITTER OR BE ABLE TO DO ALL/ANY CLASS WORKOUTS AS PRESCRIBED. ALL YOU HAVE TO DO IS COME OUT AND HAVE FUN. SIGN UP!
SATURDAY, FEBRUARY 15TH = NORMAL SCHEDULE
SATURDAY, FEBRUARY 22ND = NORMAL SCHEDULE
SATURDAY, MARCH 1ST = CROSSFIT OPENS WORKOUT 14.1 @10AM.
SATURDAY, MARCH 8TH = CROSSFIT OPENS WORKOUT 14.2 @10AM.
SATURDAY, MARCH 15TH = CROSSFIT OPENS WORKOUT 14.3 @10AM.
SATURDAY, MARCH 22ND = CROSSFIT OPENS WORKOUT 14.4 @10AM.
SATURDAY, MARCH 29TH = CROSSFIT OPENS WORKOUT 14.5 @10AM.
* ALL SATURDAYS IN MARCH THERE WILL BE NO OLYMPIC LIFTING, ENDURANCE CLASS OR OPEN GYM.
#2. SUNDAY BY 11AM IS THE LAST DAY TO GET YOUR MEASUREMENTS DONE. IF YOUR MEASUREMENTS ARE NOT DONE BY SUNDAY AT 11AM THEN WE ARE NOT ACCEPTING ANYONE LATE. WE WILL NOT BE DOING MEASUREMENTS DURING THE 9AM OR DURING OPEN GYM BECAUSE WE WILL BE WORKING OUT AT THAT TIME ON SATURDAY.
#3. TOMORROW AT 10AM - IS OPEN GYM. DURING OPEN GYM THE 2014 GAMES PREP TEAM WILL BE DOING A LITTLE THROWDOWN WITH ANYONE ABLE TO DO THE WORKOUTS AS PRESCRIBED. WITH THAT BEING SAID YOU STILL CAN COME TO OPEN GYM. NORMAL SCHEDULE!
WORKOUTS ARE:
WOD#1 (3 MIN TIME CAP)
7 ROPE CLIMBS FOR TIME
REST 3 MIN - GO RIGHT INTO WOD 2
WOD#2 (11 MIN CAP)
50FT HS WALK
15 POWER CLEANS (205/135)
50FT HS WALK
30 T2B
50FT HS WALK
15 OHS (205/135)
REST 15 MIN
WOD#3 (9 MIN CAP)
3 ROUNDS
15 C2B PULLUPS
12 LATERAL BURPEE BOX JUMPS (20")
9 BACK SQUATS (225/145) (TAKEN FROM GROUND)
REST 15 MIN
WOD#4 (5 MIN CAP)
30 WALLBALLS (30/20)
THEN
3 ROUNDS
10 POWER SNATCHES (115/75)
20 FT OH WALKING LUNGE
REST 15 MIN
FINALS
7 MUSCLEUPS
50 DOUBLES
40 DEADLIFTS (185/115)
7 MUSCLEUPS
50 DOUBLES
30 FRONT SQUATS
7 MUSCLE-UPS
50 DOUBLES
20 PUSH JERKS
7 MUSCLE-UPS
50 DOUBLES
10 THRUSTERS
#4 - PEOPLE HAVE BEEN ASKING ABOUT SUPPLEMENTS!
OMEGA 3 - 90 CAPSULE BOTTLE (45 DAYS SUPPLY) - $25
OMEGA 3 - 180 CAPSULE BOTTLE (90 DAYS SUPPLY) - $45
THIS IS NOT THE CHEAPEST PRICE YOU WILL FIND ON THESE SUPPLEMENTS. IF YOU WANT TO TAKE A DIFFERENT BRAND WE UNDERSTAND, WE JUST THINK THESE ARE THE BEST.
THESE SUPPLEMENTS TYPICALLY HAVE ABOUT A YEAR ON THE SHELF BEFORE THEY EXPIRE
IF YOU WANT SUPPLEMENTS PAYMENT MUST BE IN BY WEDNESDAY NIGHT. WE WILL PLACE OUR ORDER AFTER THE 8PM CLASS WEDNESDAY AND THEY SHOULD BE TO US BY FRIDAY.
FOR MORE INFORMATION OR TO PLACE YOUR OWN ORDER OF SUPPLEMENTS ONLINE DELIVERABLE TO YOUR HOUSE GO TOWWW.PURECAPSPRO.COM/
EMOM FOR 12
MIN 1 - 4 = 5 PUSH PRESS
MIN 5 - 8 = 5 PUSH JERKS
MIN 9 - 12 = 5 SPLIT JERKS
BURGENER SNATCH WARM-UP
OLYMPIC CLASS
A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 20 MIN TO FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 1 MIN ON 1 MIN OFF X 4 - WEIGHTED PLANKS (45/25)
ENDURANCE WARM-UP
DYNAMIC STRETCHES
FOAM ROLLER/LACROSSE BALL
3 ROUNDS:
5 PUSH UPS
7 SIT UPS
9 AIR SQUATS
100 M ROW
ENDURANCE CLASS
NC LAB ROW WORKOUT
WITH A PARTNER OF SIMILAR ABILITY:
500M ROW EACH - MODERATE PACE
THEN
4 ROUNDS: 300M HARD, 200M EASY, 100M SPRINT
(EACH PARTNER DOES 4 ROUNDS) REST WHEN OTHER PARTNER ROWS
THEN
500M ROW EACH- MODERATE PACE
Sprint pace: sub-2000M PR pace
Hard pace: 2000M PR pace + 0-5 sec
Moderate pace: 2000M PR pace + 10-15 sec
Easy pace: 2000M PR pace + 25-30 sec
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| RESULTS FROM 2/14/14 |
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| 2014 PREP TEAM RESULTS! |
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