February 5, 2013
Ooops! You forgot something yesterday!!
REGISTER HERE FOR THE 2013 CrossFit Games OPEN!!!
Every second counts. Every rep counts.
You slack on one, you lose that moment and you sacrifice a good rep.
Don’t lose the moment. Don’t spend time on something where you’re not giving your all.
Thank you for registering for class times! This helps keep The Gym environment safe and allows us to have adequate coaches on hand for your benefit! Keep it coming!!
Hey New Members, show up and socialize at our next KILO Meet-Up at Doughy Joey’s Thursday, February 21st @ 7:00 pm.! We have experienced a big influx of new members in a short time period. The not-so-new Kilo members don’t always have a chance to make connections with you all at The Gym! Community is a BIG part of CrossFit ~ Don’t miss out!
Gold: 3×5 Power Snatches then 3×3 Hang Snatch . 4 rounds for time of 15 DeadLifts (70/100) and 15 Toes to Bar and 1 Ring Pull up.
Endurance: 3×3 Single Leg Max height Box Jumps, Max Vertical x5, Reaction Starts- 5x10yd lateral starts.
Men’s S&C: 3×2 Power Snatches @95% and 3×8 Bent over rows and upright rows. Then, 3 rounds for time of 12 DeadLifts (120) and 12 Toes To Bar and 1 Muscle Up.
Women’s S&C: 3x15sec Overhead Squat holds and 3×5 Overhead Squats. 4 rounds for time of 15 DeadLifts (30/40) and 15 V ups and 1 Pull up.
Competitor: RX then 7min AMRAP of 10 yd shuttles both hands outside lines and 5 muscle ups.