July 2010

July 2010

Move It From A to B

In CrossFit, we are creating power and with that power we can move large amounts of weight, or small amounts quickly.  So, lets move some weight today! Level 1 WOD: 100 Squats 200m Sprint 400m Med Ball Carry (MBC) (20/14) 75 Squats 200m Sprint 400m MBC 50 Squats 200m Sprint 400m MBC 25 squats Level

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**IMPORTANT** The schedule has changed a little bit for our event on Saturday, so I will be teaching a 7am class Saturday for anyone who wants to come!  Let me know in the next few days and we’ll see how many people we can get to come!  I know it’s early on a Saturday morning,

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Last Chance at Diane

Today is your last chance to improve on your Diane time.  Make sure that we are increasing weight, skill or shooting for a faster time!  Don’t forget to vote for next months WOD or lift!  The basket is on the table out front, so get your votes in before next month. *Yoga tomorrow night at

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Our Biggest Class Yet

I wanted to share with everyone how much we have grown in just 4 months!  It has been one hell of a ride for myself and I’m sure all of you as well.  I want to say thank you for working so hard and making my job so much fun and exciting to come here

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King Leonidas and the Spartans

The movie “300” inspired a big craze of CrossFit workouts when the “300” workout came out post-movie.  Fans were wondering how these “Spartans” got rockin’ bodies and they soon found on the cast focused primarily on CrossFit workouts, strength training and sprinting work to build these solid bodies.  The “300” workout was a benchmark workout

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Deja Vu?

WOD: 3RFT 30 T2B 21 Ground-to-Overhead (95/65) *Rest 2 min 3RFT 30 Sit-ups 21 Thrusters (95/65)

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Lets Deadlift!

We are working on Deadlifts and HSPU this month for Diane, so how about we just run and Deadlift?  Sounds like a great idea! *Don’t forget Yoga tonight at 7:45pm!  The classes are $7 if you do not have an unlimited package!  Don’t miss out, Melissa is working your Hips tonight! *We will also be

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Yoga this Thursday!

This week will be the first Official Yoga Class.  If you have an unlimited package the classes are included, if not then the classes will be $7 each.  Melissa will be focusing on those Hips this week!  They’ll start to feel much better in that low squat after Thursday!

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The Games Are Over

Now that the 2010 CrossFit Games are over, it’s 364 more days until next years Games.  What are you going to do to prepare?!  How about do the WOD’s from the games?  Try it out today.  This was the second of 9 WOD’s thee athletes had to perform over two days.  Give it a shot!

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