31 July 2014

Thursday
WOD

Establish 2 RM front squat

Then,

Complete as many rounds as possible in 3 minutes of:
Max kettlebell swings (M: 24 kgs, W: 16 kgs)

Rest 1 minute

Complete as many rounds as possible in 3 minutes of:
Max box jump (M: 30″, W: 24”)

Rest 1 minute

Complete as many rounds as possible in 3 minutes of:
Goblet lunges (M: 24 kgs, W: 16 kgs)

CINDY

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30 July 2014

Wednesday
WOD

Complete 5 rounds for time of:
20 Wall balls (M: 20 lbs, W: 14 lbs)
15 Kettlebell sumo deadlift high pulls (M: 32 kg, W: 24 kg)

CF LITE

Complete the following for time:
Buy in 500 meter row

Complete 4 rounds of:
60 Double unders
20 Sit-ups
10 P-bar pass throughs

Buy out 400 meter run

Congratulations to the top 3 female athletes of the 2014 Reebok CrossFit Games.

Congratulations to the top 3 female athletes of the 2014 Reebok CrossFit Games.

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Free Community Workout
This Saturday, August 2nd, 8:00 AM
Join us for a Free Community Workout this Saturday at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular price $100).
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29 July 2014

Tuesday
WOD

AMRAP in 15 minutes of:
300 m run
1 Rope climb
15 Toes-to-bar

Strength Hour
4 Super sets:
6-8 Reps each leg: Bulgarian split pause squat (3 sec. at the bottom)
10 GHR (glute ham raise)

2:00 min Rest

Extra:
Trunk focus – Cross Chops

**All movements will be gone over before starting**

Congratulations to the top 3 male athletes of the 2014 Reebok CrossFit Games.

Congratulations to the top 3 male athletes of the 2014 Reebok CrossFit Games.

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28 July 2014

Monday
WOD
Find max 3 position snatch
Time Cap: 15 minutes

Then,

Complete as many rounds as possible in 15 minutes of:
10 Hang power snatch (M: 95 lbs, W: 65 lbs)
10 Hand-release push-ups
50 Double unders

Posted on CrossFit Chalk

CF LITE
In teams of 2 complete for max distance:
8 minutes of rowing (split evenly)

Then,

8 Rounds of Tabata:
Sit ups
Mountain climbers
Hollow rocks

IMG_4129_______________
Free Community Workout
This Saturday, August 2nd, 8:00 AM
Join us for a Free Community Workout this Saturday at 8am. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver. All athletic abilities Welcome!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular price $100).
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27 July 2014

Sunday
REST DAY

ALEX

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Who will earn the title of Fittest Man or Woman on Earth?
Today is the last day of the 2014 Reebok CrossFit Games. Be sure to watch ESPN3 for live streaming of the event. Or, watch the finals on ESPN2 this evening from 5-6pm PT. Good luck to all the athletes today on their final day!
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26 July 2014

Saturday
CLOSED for CROSSFIT GAMES
Check them out live on ESPN

IMG_4240

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DON’T FORGET
Don’t forget to watch the CrossFit Games on ESPN or ESPN2. It is also streamed LIVE all ay on ESPN3. This is a great event,  you can’t afford to miss it!
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25 July 2014

Friday
WOD

In teams of 3 complete as many rounds as possible in 20 minutes of:
200 Meter run (100 meters forward/100 meters backwards)
Max burpees
Max weighted DB sit up (M: 20 lbs, W: 15 lbs) *DB stays on chest

**Runner sets the pace**

GAMES

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How to Watch the CrossFit Games
“The Games will be broadcast to ESPN on Friday and Saturday nights, and ESPN2 on Sunday”. You can also watch live streaming on ESPN3.

Today is the first day of events at the StubHub Center in Carsen, CA. This is the biggest and best event of the year, you can’t afford to miss it! Watch live streaming of the amazing athletes from across the world competing for title of the Fittest Man and Woman on Earth.
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24 July 2014

Thursday
WOD

Complete 4 rounds, not for time, of:
Max Dumbbell or Kettlebell press*
10 Kettlebell swings

2 Minutes rest

*Athletes should pick a challenging weight for both press and KBS.

Then,

Complete 7 rounds for time of:
7 Knees-to-elbows
14 Box jumps (M: 30″, W: 24″)

IMG_4297

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KIDS ROOM PRICE UPDATE
Kids Room will now be a charge of $2.00 per visit per child or $20.00 for 10 days (No expiration).  All fees can be charged to your credit card on file. For times when there is not a Supervisor in the Kids Room, there will be no charge to use the room. Parents are required to sign their kids up online on our website for the Kids Room prior to each class.  If a parent brings a child to a class and they are not signed up previously, priority will go to those who are signed up.
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23 July 2014

Wednesday
WOD

Complete 21-15-9 for time of:
Back squats (M: 205 lbs, W: 135 lbs)
Strict Pull-ups

CF LITE

In teams of 2 complete the following for time:
300 Jumping squats
250 Double unders
200 Push-ups
150 Feet of partner
wheelbarrow walk
100 Calorie row

One team member works at a time and must complete at least one rep of each exercise or 1 calorie on the rower.


Check out this great video of a look into the emotional side of CrossFit during all 17 regional competitions across the globe.
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Who’s ready for the 2014 Reebok CF Games?
Events for the Games started Tuesday, July 22nd. Check games.crossfit.com for workouts athletes are performing throughout the week. If you are not going to the Games this weekend, make sure and tune into ESPN, ESPN2 or live streaming on ESPN3 for footage of the Games.
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22 July 2014

Tuesday
WOD

Complete 5 rounds, 1 round every 2 minutes of:
4 Heavy deadlifts (athlete selects weight)
Max unbroken strict dips

then

Complete 4 runs for time of:
400 Meter run MAX EFFORT*

*Rest 2 minutes between each effort

Strength Hour
4 Super sets of:
10 Back racked reverse lunges
10 Seated good mornings

Core work:
Windmills

*Every movement will be gone over before doing.

IMG_4073

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Limited CrossFit Games Schedule
THIS Friday, July 25th
All morning classes will run as scheduled
3:00 pm CANCELLED
4:00 pm CANCELLED
5:00 PM and 6:00 PM will still run as scheduled
7:00 PM CANCELLED

THIS Saturday, July 26th
GYM CLOSED
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KIDS ROOM PRICE UPDATE
Kids Room will now be a charge of $2.00 per visit per child or $20.00 for 10 days (No expiration).  All fees can be charged to your credit card on file. For times when there is not a Supervisor in the Kids Room, there will be no charge to use the room. Parents are required to sign their kids up online on our website for the Kids Room prior to each class.  If a parent brings a child to a class and they are not signed up previously, priority will go to those who are signed up.
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