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We are certain that many of our members feel the exact same way! Come join us and see for yourself what a life changing experience CrossFit is!
MUSCLE UP Physical Therapy: Hey everyone! I will be in the office now through the evening classes, drop by and say hi! Feel free to come in to discuss if physical therapy is right for you, I’m here for you and whatever you need!
Has your conditioning fizzled in the heat of summer? There’s no better way to get back into a workout regimen than by joining our 5:30 am Intense Boot Camp every Monday, Wednesday and Thursday. This is a great class for beginners and experienced people alike. See you tomorrow morning at 5:30!!!
Monday Strict Press 5 x 75% + 5 lbs 3 x 85% + 5 lbs 1 x 95% + 5 lbs 21-15-9 Reps for Time: Push Press 135/85# Russian KBs 70/53# *minus 1 for every 10# reduced on PP and for each KB down. Example: Male doing a 115# PP and 53# KBs is a minus 3.
Friday Alternating 14 EMOM: a) 5-Hang Power Snatches *Technique work. b) 15-Box Jump Overs 24/20″ *alternating movements EMOM. For example minute 1 complete snatches. Minute 2 complete Box Jump Overs… 11.4 Open WOD 10 Minute AMRAP: 60-Bar Facing Burpees 30-OHS 120/90# 10-Muscle Ups *55+ Masters 110/75#
Thursday Hang Squat Cleans 12-15 reps broken up as needed at 50% Power Clean Max Death by Russian KB swings @ 70/53 pounds Start a clock and do a single KB swing. At the beginning of the next minute complete 2 swings. Each minute add one more swing than the previous round. Continue this process until you cannot complete the designated set in 60 seconds.
Begin your transformation to a new you at 6 am tomorrow, Monday morning, by joining our Couch to CrossFit class! Just like the name infers, even if couch surfing has been your only physical activity recently, our Couch to CrossFit class will prepare you for our regular CrossFit classes. Cost is just $40 and the class will meet every Monday and Wednesday for the next two weeks.
Monday Strict Pull Up Conditioning 5 Rounds For Time: 5-Strict Pull Ups* 10- Front Squats 95/65# 20-KB Swings 53/35# 30-Double Unders *Modify Pull Ups with jumping and a 5 second hold at the top
We still have room in our Fundamentals class tonight at 5 pm and in our ladies only beginner’s class tonight at 6 pm! No excuses! Summer bodies are built now so don’t put it off any longer!
Wednesday Bench Press 1RM minus 10% = Training Max Use Training Max to calculate working sets 5 x 75% + 5# 3 x 85% + 5# Rep Test 95% + 5# AMRAP x 75% + 5# *Push yourself on the rep test but do not go to failure. Functional Training
Friday Deadlift 1RM minus 10% = Training Max Use Training Max to calculate working sets 5 x 75% 3 x 85% Rep Test 90% *Push yourself on the rep test but do not go to failure. 12 Minute AMRAP: 5-Thrusters 95/65# 5-CTB Pull Ups 10-Thrusters 95/65# 10-CTB Pull Ups 15-Thrusters 95/65# 15-CTB Pull Ups….
It’s coming!!!! Our popular ladies’ only Zero to Sexy in 6 Weeks class will kick off Monday, February 15th at 6 pm! The ZtoS class will meet three times each week, Monday, Wednesday & Thursday, at 6 pm, and will get your sexy booty into shape! We are fortunate now to have an onsite nutritionist, Dominica Hermosilla, to broaden the services this class offers to our ladies, and one-on-one nutrition coaching is available with Dominica before, during or after the ZtoS class concludes, for an additional fee. We have had numerous success stories from ladies that have completed this 6 week class that includes not only weight loss, but loss in body fat, strength gains, mobility gains, decreased cholesterol, decreased blood pressure, and the ability to decrease and/or ultimately stop taking formerly prescribed medications based upon their doctor’s findings once the class concluded. This class is guaranteed to be a blast and SPACE IS LIMITED TO 20 LUCKY LADIES so don’t delay, sign up today! Cost is $200.
Wednesday Bench Press 1RM minus 10% = Training Max Use Training Max to calculate working sets 5 x 65% 5 x 75% Rep Test 85% *Push yourself on the rep test but do not go to failure. Functional Training
The 6th Annual Winter Chiller will be held in the Falcon Center on the campus of Fairmont State University in Fairmont, WV on Feb 6, 2016. This “CrossFit style” competition features… • Novice, Intermediate, Open and 40+ Masters divisions (check the website for explanation of divisions) • $500 prize money to the winner of the men’s and women’s open division (minimum of 20 athletes per division for prize money) • Fun and challenging workouts • STONE LADDER!!! • Tremendous facility and atmosphere • Online scoring in real time • Vendor booths • NextLevel shirts • And much more!!! The “Chiller” is a fast paced event that is a lot of fun to compete and watch. Registration will end on Friday January 22, 2016 so don’t procrastinate! Get registered today at www.winterchiller.com.