March 4, 2015

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Please keep an eye on the website for any last minute cancelations due to the weather

So far, the 6:00 am looks like it’s good to go, but there is a chance the noon and/or the evening classes might be modified.  Be sure to check here before you come in to workout.

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Remember, you may perform Open WoD 15.2 on Friday afternoon or evening after the 5 pm class, Saturday afternoon, or Sunday afternoon.  If you cannot make those times, please set up another time with Emma so we can make sure there is room (during other classes) and a judge for you.

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 10 Minutes

Odd Minutes – 3 Split Jerk

Even Minutes – 12 Pistols

*You may choose to do less pistols and add weight*

METCON

AMRAP 5 Minutes

12 Handstand Push-ups

12 Box Jump Overs – 20/24

12 Front Squat – 93/135

- REST TWO MINUTES -

AMRAP 5 Minutes

8 Handstand Push-ups

8 Box Jump Overs – 20/24

8 Front Squats – 93/135

*You must get at least 7 Total Rounds to Rx. 83/125 for Masters*

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March 3, 2015

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

20 Back Squat – 93/135

10 Shoulder to Overhead – 93/135

10 Bar Facing Burpees

20 Back Squat – 93/135

10 Shoulder to Overhead – 93/135

20 Bar Facing Burpees

20 Back Squat – 93/135

10 Shoulder to Overhead – 93/135

30 Bar Facing Burpees

20 Back Squat – 93/135

10 Shoulder to Overhead – 93/135

40 Bar Facing Burpees

*30 Minute Cut-off*

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March 2, 2015

Open Competitors, don’t forget you MUST submit your score before 7:00 pm tonight (Monday) in order to continue in the competition!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

*ANYONE who missed doing the Open WoD on Friday is welcome to try it out for themselves today!*

STRENGTH

5 Sets of:

5 Thrusters

Max Strict Pull-ups

*Feel free to add weight to your pull-ups. Rest as needed between sets*

METCON

2 Rounds

40 Wallballs – 14/20 at 9/10 ft

10 Snatch – 93/135

*7 Minute Cut-off*

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March 1, 2015

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HAPPY BIRTHDAY LAURA MILLER!!!!!

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Check out the CrossFit Games Open WoD 15.1 Instructional Video Here!

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Open Competitors!

Don’t forget, you must complete the workout today (Sunday) in front of a judge, and submit YOUR OWN score by Monday afternoon. If you do not, you will not be able to enter any subsequent scores for the rest of the competition. Stay on it!

Others are welcome and encouraged to come to the Box while competitors are performing the WoD to help cheer them on!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

*ANYONE who missed doing the Open WoD on Friday is welcome to try it out for themselves today!*

METCON

5 Rounds

10 Overhead Squat – 93/135

50 Double-Unders

25 Kettlebell Swings – 35/55

*20 Minute Cut-off*

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February 28, 2015

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Check out the CrossFit Games Open WoD 15.1 Instructional Video Here!

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Open Competitors!

Don’t forget, you must complete the workout today (Saturday) or Sunday in front of a judge, and submit YOUR OWN score by Monday afternoon. If you do not, you will not be able to enter any subsequent scores for the rest of the competition. Stay on it!

Others are welcome and encouraged to comet to the Box while competitors are performing the WoD to help cheer them on!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

*ANYONE who missed doing the Open WoD on Friday is welcome to try it out for themselves today!*

STRENGTH

EMOTM 10 Minutes

Odd Minutes – 6 Back Rack Lunges

Even Minutes – 7 Ring Dips

METCON

3 Rounds

1 Minute Row (Calories)

30 Seconds Rest

1 Minute OAA Dumbbell Snatch – 55/70

30 Seconds Rest

1 Rope Climbs

30 Seconds Rest

*You must get at least 3 rope climbs and 6 DB snatches each minute to Rx. 45/70 for Masters*

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February 27, 2015

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Check out the CrossFit Games Open WoD 15.1 Instructional Video Here!

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The Open Begins!

Remember, you can still sign up!  People will be available to judge your workout on Fridays between 1 and 4 pm, Fridays after the 5 pm class, Saturdays after the 11:30 class and Sundays after the 12:00 pm class.  If you can’t make it any of those times, please contact Emma to set up a special time to perform the WoD.  Any and all members are welcome to come and watch the festivities!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

“Open WoD 15.1″

AMRAP 9 Minutes

15 Toes to Bar

10 Deadlift – 73/115

5 Snatch – 73/115

STRENGTH (Followed immediately after the Metcon)

“Open WoD 15.2″

You have 6 Minutes to Establish a One Rep Max Clean and Jerk

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February 26, 2015

We apologize, again, that the WoD did not post last night!

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The CrossFit Open Begins tonight at 7:00 pm!

This is it!  Time to sign up!  There will be 5 workouts over 5 weeks, each one announced on Thursday evening with your score due to be submitted by MONDAY afternoon.  Competitors will be able to have their workouts judged FOR SURE on Friday afternoons, evenings after the 5 pm, Saturday and Sunday afternoons.  Other times can be made available for special circumstances, you just need to get a hold of Emma ahead of time.  But ALL COMPETITORS ARE RESPONSIBLE FOR SUBMITTING THEIR OWN SCORES ON TIME!  Be sure to read all of the instructions on the Games Website: games.crossfit.com

Remember, EVERYONE can participate!  There are scaled, Rx’d and Master’s Divisions – and judges will be need and welcome!  Talk to Emma if you’d like to join the party!

HAPPY GAMES SEASON!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

AMRAP 20 Minutes

10 Dumbbell Thrusters – 35’s/55’s

15 Box Jumps – 20/24

20 Sit-ups

*You must get at least 8 Rounds to Rx. 25’s/45’s for Masters*

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February 25, 2015

SI_Open_Session_M2B_14

The CrossFit Open Begins this Thursday night at 7:00 pm!

This is it!  Time to sign up!  There will be 5 workouts over 5 weeks, each one announced on Thursday evening with your score due to be submitted by MONDAY afternoon.  Competitors will be able to have their workouts judged FOR SURE on Friday afternoons, evenings after the 5 pm, Saturday and Sunday afternoons.  Other times can be made available for special circumstances.  But ALL COMPETITORS ARE RESPONSIBLE FOR SUBMITTING THEIR OWN SCORES ON TIME!  Be sure to read all of the instructions on the Games Website: games.crossfit.com

Remember, EVERYONE can participate!  There are scaled, Rx’d and Master’s Divisions – and judges will be need and welcome!  Talk to Emma if you’d like to join the party!

HAPPY GAMES SEASON!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

5 Back Squat

5 Chest to Bar Pull-ups

METCON

AMRAP 7 Minutes

4 Clean and Jerk – 123/185

7 Bar Facing Burpees

*103/155 for Masters. At least 4 Rounds to Rx*

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February 24, 2015

CFSI_CP_1165

The CrossFit Open Begins this Thursday night at 7:00 pm!

This is it!  Time to sign up!  There will be 5 workouts over 5 weeks, each one announced on Thursday evening with your score due to be submitted by MONDAY afternoon.  Competitors will be able to have their workouts judged FOR SURE on Friday afternoons, evenings after the 5 pm, Saturday and Sunday afternoons.  Other times can be made available for special circumstances.  But ALL COMPETITORS ARE RESPONSIBLE FOR SUBMITTING THEIR OWN SCORES ON TIME!  Be sure to read all of the instructions on the Games Website: games.crossfit.com

Remember, EVERYONE can participate!  There are scaled, Rx’d and Master’s Divisions – and judges will be need and welcome!  Talk to Emma if you’d like to join the party!

HAPPY GAMES SEASON!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

METCON

50/100-40/80-30/60-20/40-10/20

Wallballs – 14/20 at 9/10 ft

Double-Unders

– End with 15 Bar Muscle-ups –

*25 Minute Cut-off*

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February 23, 2015

CFSI_CP_1182

T-4 Days until the CrossFit Open Begins!

This is it!  Time to sign up!  There will be 5 workouts over 5 weeks, each one announced on Thursday evening with your score due to be submitted by Sunday afternoon.  Competitors will be able to have their workouts judged FOR SURE on Friday afternoons, evenings after the 5 pm, Saturday and Sunday afternoons.  Other times can be made available for special circumstances.  But ALL COMPETITORS ARE RESPONSIBLE FOR SUBMITTING THEIR OWN SCORES ON TIME!  Be sure to read all of the instructions on the Games Website: games.crossfit.com

Remember, EVERYONE can participate!  There are scaled, Rx’d and Master’s Divisions – and judges will be need and welcome!  Talk to Emma if you’d like to join the party!

HAPPY GAMES SEASON!

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WARM-UP/SKILL

Roll Out/Hip Flexors/PVC Work

Row/Run/Double-Unders – Switch every day
Coach’s Group Warm-up

STRENGTH

EMOTM 8 Minutes

1 Hang Squat Snatch

2 Overhead Squats

METCON

10 Deadlift – 223/335

30 Handstand Push-ups

15 Deadlift – 183/275

20 Handstand Push-ups

20 Deadlift – 153/225

10 Handstand Push-ups

25 Deadlift – 133/185

*12 Minute Cut-off*

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