Workout of the Day

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Thursday, July 24, 2014

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CrossFit Classes:

Find 1 rep max snatch and clean and jerk
then:

Alternating Tabata of:
Pull-ups
Push-ups
then
bottom to bottom tabata squats
Athletes need to stay active in bottom of squat.

Intermediate Class:

15 min practice rope climbs
then:

200 m run
20 double-unders
20 box jumps

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Mobility Tuesday, July 22, 2014

It all starts tomorrow!! 2014 CrossFit Games! Go Del!!!!

Mobility Classes run at 6:00am and noon. 5:00pm is cancelled this week. Sorry!

CrossFit Classes:

10 Rounds for time:

3 Handstand pushups
6 Goblet Squats (53/35)
12 Kettlebell swings, (53/35)
24 Double-unders

Intermediate Class:

Fight Gone Bad!

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Monday, July 21, 2014

rowingfun

CrossFit Classes:

Lift: Back Squat 6×6
then:

3 individually timed efforts of:
500 meter Row
(These are all out sprints.)

Intermediate Class:

Lift: 16 rep max Back Squat (start 10 lbs heavier than last week)
then:

Tabata of:
Squats
KBS
Sit-ups
Burpees

Sunday, July 20, 2014

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Del and Annie are getting ready for this year’s CrossFit Games. Are you?

This Sunday’s Schedule of Classes:

8:00 – 11:00

Open Gym

8:30-9:30

Free Class for locals interested in CrossFit*

10:00-11:00

Free Class for locals interested in CrossFit*

* CrossFit visitors must still pay the $20 drop-in fee.

Saturday's WODboard

Saturday’s WODboard