Archive for the ‘News’ Category

WOD – March 21, 2011

Posted: March 20, 2011 in News, Video, WODs
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Vodpod videos no longer available.

REMINDER: The new deadline for submitting your result for the Week 1 workout is now Sunday, March 27 at 17:00 PDT!

Warm Up

3 rounds

15 double unders

15 squats

15 moderate KB Swings

WOD

5 rounds for time of:

7 burpee box jumps

14 KB Swings (2 pood/1.5 pood)

After Party

5-4-3-2-1

Pull Ups

Ring Dips

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WOD – March 18, 2011

Posted: March 18, 2011 in News, WODs
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Announcement: There will only be a 5:00 PM night time class tonight. No 4:45 or 5:45 PM classes tonight.

 

Warm Up

Group Warm Up

WOD

2011 Sectional WOD 1

AMRAP 10 Minutes

30 double unders

15 power snatches (75/55)

After Party

Fun in the Sun

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WOD – March 17, 2011

Posted: March 17, 2011 in News, WODs
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Attention Members: Kevin Daigle will be coaching the mid-day classes, Dave and Austin will be be there for early morning and afternoon classes.

Get ready for the Open WOD tomorrow!

 

WOD

Skill Work 

Tabata Mash Up of Goats

Mobility and Flexibility Work

WOD – March 16, 2011

Posted: March 15, 2011 in News, WODs
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Note: You can still sign up for the Open on our Affiliate Team…it’s not too late!

Warm Up

Run 800 M

20 Tuck Jumps

20 Push Ups

WOD

20 minute AMRAP

10 Squat Cleans (95/65)

15 Push Ups

20 Sit Ups

After Party

Partner PNF!

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WOD – March 15, 2011

Posted: March 15, 2011 in News, WODs
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Warm Up

Row 700M

30 Moderate KB Swings

15 Burpees

WOD

3 rounds for time of:

500 M Row

7 Thrusters (135/95)

After Party

Mobility and Goat Work

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Useful Links

Posted: March 15, 2011 in News
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Here are some good links to websites for you to read!

 

Barlean’s Fish Oil – http://www.barleans.com/fish-oil.asp

What is Omega 3? – http://www.richinomega3.com/whatis/whatis.html

The Paleo Diet – http://thepaleodiet.com/faq/

WOD – March 14, 2011

Posted: March 13, 2011 in News, WODs
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Warm Up

3 x 10

CrossFit Warm Up

WOD

For time:

225 pound Deadlift, 21 reps

400 m Run

225 pound Deadlift, 18 reps

400 m Run

225 pound Deadlift, 15 reps

400 m Run

225 pound Deadlift, 12 reps

400 m Run

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Reminder! On Ramp Class starts tonight at 4:45!

 

How to register for the Open!

1. Go to: https://games.crossfit.com/

2. Click “Register”

3. Click “Register as an Athlete”

4. Enter your email address, create a password, check the boxes, and click “sign up”

5. Enter your billing information (the whole season costs $10) and click “review order”

6. Make sure everything is correct and click “submit order”

7. Feel free to upload a photo and add any personal information you wish

8. Click “Athletes and Teams” near the top right and select “Find Teams”

9. Search “Reebok CrossFit One” and select “Join”

WOD – March 11, 2011

Posted: March 11, 2011 in News, WODs
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WOD

7 rounds for time of:

10 Wall Balls

10 Pull Ups

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Announcements

Posted: March 10, 2011 in News
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Announcements

On ramp starts next Monday, Wednesday, Thursdays at 4:45pm for 2 weeks! More to be explained in class!

 

The CrossFit Open Starts next week, and we are taking part! Details to be explained in class on how to sign up!

Here is a good Link for this – https://games.crossfit.com/about-games/rules