January 11, 2013

fear-is-a-liar-e1351254901814Allow Your Fears To Become Your Strengths

Louis Simmons on The Conjugate System part 3 of 5

Announcements!

Attention!  Starting on Monday, we are combining the 3 and 3:30 class.  We will have a 3:30pm.  No 3pm class.

Check out the information on the 2014 CrossFit Games!! Get Ready!!

Please make sure you are registering for class times!  Click Here to register.

The Gym is running another Advocare 24 day Challenge and will begin on Monday, January 12th.  Cash prizes available!  Email Sarah McCormick at info@thegymcf.com to sign up!

Saturday January 18th at 6pm, Silo Ice Climbing!  Meet up at the Wild Hare after!

Master’s Athletes 35 and older, sign up for our competition Master’s Saturday Night Live!  Saturday January 25th.  Scaled and RX divisions.  Partner WODs.  Register and have a great time!!  Click here for more information.

RX:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Handstand Push Ups, 100 Double Unders for time.

Gold:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Handstand Push Ups, 50 Double Unders for time.

Silver:  Back Squats 4×10 @ 9 RPE. Then, 1000m Row, 30 Push Ups, 100 Single Unders, for time.

Barre:  No Class

Yoga:  No Class

Competitor:  Wod posted in Google Doc.

19 Responses to January 11, 2013

  1. Joshua says:

    WOD 8rds + 5rps rx

  2. Joshua says:

    Sorry wrong day

  3. Dave M says:

    BS: 90, 95, 100, 105
    WOD 12:13 Gold

  4. Eric R says:

    BS: 110 x 4
    WOD: 13:30 RX

  5. Reid says:

    BS – 60, 60, 60, 60
    WOD – 9:40 Gold

  6. Krista says:

    BS – 55, 60, 60, 60
    WOD – 9:51 rx

  7. Flo says:

    Back squat; 80 85 85 85

    Wod: 12:08 , 1 mat, 100 du

  8. Bret says:

    80×4
    6:08 RX

  9. Farmer says:

    BS 110,120,130,140
    WOD 6:27 RX

  10. dave b says:

    70, 75, 80, 85
    WOD 9:20 gold no mat today

  11. Stewart says:

    BS: 100×3, 110 (went light)
    WOD: 7:12 RX
    2 mile run on ice.. fun time
    Ring work

  12. Sarah B. says:

    Squats: 55k
    WOD: 9:23 Rx

  13. Chris W says:

    Lift: 80×4
    WOD: 13:30 RX 2 pads
    10up10down GHD 20# Med Ball
    10×2 Strict

  14. Kyle Duvall says:

    Squat: 110×4

    WOD: 7:40 Rx

  15. Juan says:

    BS – 70×2 ;80×2
    WOD – 14:32 Gold

  16. Jessica Wass says:

    BS: 80k
    WOD: 8:28 Rx

  17. Anna R. says:

    BS: 65k
    WOD: 7:45 Rx

  18. Shantelle says:

    Did on Sunday
    BS 50
    wod not timed…chased Shannon on purpose.
    Hats off Kate….100 consecutive DU’s…whoot whoot!

  19. Victoria says:

    BS: 50,50,55,57
    WOD: 9:48 Rx with push ups

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