October 16, 2013
We added a new class time this week for CrossFit!! 4pm class!! Start today!!
This week all classes in the Hot Box will be FREE!!!!! Hot Yoga and Barre classes are found on the schedule! Take advantage of this offer and experience the benefits our Hot Box has to offer!!
If you missed this round, Cassie is offering massages again at The Gym on November 12th and December 10th from 6am-1pm. Look for a sign up sheet when it gets closer!!
Don’t forget we are offering Hot Yoga on Saturday Mornings starting this Saturday, the Grand Opening October 19th!! It will be held very first and third Saturday from 8-9 am!!
Our Field of Teams Competition is right around the corner! We are looking for volunteers and judges for our Field of Teams competition. If you aren’t competing but would still like to participate in the event, this is a great way to be involved! If interested, please email email@example.com
KILO Weightlifting Open! November 2, 2013! More information here. Snatch and Clean & Jerk. USAW rules. Fill out these forms and turn them in at The Gym: Kilo Open Weightlifting Form, USA Weightlifting Membership Application
Click on our Events link and you can see more of our upcoming events.
Rx : Starting @ 50% do 1 Snatch every min on the minute increasing 10% until you cannot complete rep with in the minute. Then, 8 rounds for time of 5 Ring Muscle Ups, 5 Overhead Squats (40/60), 5 On and Over Box Jumps (24/30).
Gold : 3 Snatches every min on the minute increasing 10% until you cannot complete reps with in the minute (max of 7 rounds). Then, 8 rounds for time of 5 Ring Muscle Ups Progressions, 5 Overhead Squats (30/40), 5 On and Over box Jumps (20/24).
Silver : 5×5 Snatch Progressions. Then, 8 rounds for time of 5 Strict Pull ups, 5 Overhead Squats (40/60), 5 On and Over box Jumps (12/20).
Endurance : 101 Lunges
Men’s S&C: Rest
Women’s S&C: Rest
Competitor: WOD posted at The Gym.