22 December 2014

Monday
WOD
In teams of 2, complete the folllowing
for time:
800 Meter kettlebell run (M: 24 kg, W:
16 kgs )
100 Box jump overs (M: 24″, W: 20″)
75 Toes to bar
50 Handstand push-ups
800 Meter kettlebell run (M: 24 kg,
W: 16 kgs )
Only 1 person works at a time, except
on the run where both partners run
together and alturnate who is carrying
the weight.

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LIMITED HOLIDAY SCHEDULE
EFFECTIVE TODAY

Monday, Dec 22nd: Regular CrossFit classes
Canceled classes: Fundamentals. Open Gym, Lite, Teens

Tuesday, Dec 23: Regular CrossFit and Pre-School/Kids classes
Canceled classes: Fundamentals, Open gym, Strength

Wednesday, Dec 24th:
7:30am, 8:30am & 12pm ONLY
Canceled classes: 5am, 6am, 3pm, 4pm, 5pm, 6pm, 7pm, Fundamentals, Open gym, Lite, Teens

Thursday, Dec 25th: CLOSED
Friday, Dec 26th: Open Gym 9 am – 11 am
Saturday, Dec 27th: Open Gym 9 am – 11 am
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21 December 2014

Sunday
REST DAY

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ATHLETES PLEASE BE AWARE OF OUR
LIMITED HOLIDAY SCHEDULE FOR THE NEXT TWO WEEKS. 

Monday, Dec 22nd: Regular CrossFit classes
Canceled classes: Fundamentals. Open Gym, Lite, Teens

Tuesday, Dec 23: Regular CrossFit and Pre-School/Kids classes
Canceled classes: Fundamentals, Open gym, Strength

Wednesday, Dec 24th:
 7:30am, 8:30am & 12pm ONLY
Canceled classes: 5am, 6am, 3pm, 4pm, 5pm, 6pm, 7pm, Fundamentals, Open gym, Lite, Teens

Thursday, Dec 25thCLOSED
Friday, Dec 26th: Open Gym 9 am – 11 am
Saturday, Dec 27th: Open Gym 9 am – 11 am

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20 December 2014

Saturday
FREE COMMUNITY WOD

8:00 am
Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver.

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).

OPEN GYM
8:00 am – 11:00 am

Please Arrive by 10:30 am
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

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19 December 2014

Friday
WOD

Complete 21-15-9 for time of:
Alturnating dumbbell power snatch (M: 35 lbs, W: 25 lbs)
Ring dips
Goblet squat (M: 35 lbs, W: 25 lbs)

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Free Community Workout
TOMORROW, December 20th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

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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18 December 2014

Thursday
WOD

The Big Clean Complex
Complete 6 sets of the following Complex:
High hang squat clean + Hang squat clean + Squat clean + Push press
High hang squat clean + Hang squat clean + Squat clean + Push jerk
High hang squat clean + Hang squat clean + Squat clean + Split jerk

*Use 65% of clean and jerk 1RM
*One set consists of all 12 reps. Try not to drop the bar during the
entire set; if you must drop after the Overhead movements, it’s allowed
– just be quick to get back on the bar.  Rest as needed between sets
and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Strength

Bench Press 3-3-3-2-2-1

Then,

Complete 3-4 Supersets of:
15 weighted push ups
15 weighted pull ups
15 weighted dips
15 weighted sit ups

Extra Credit
3x: Max rep elevated ring rows
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Check out our New Boot Camp, coming in January!

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NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
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17 December 2014

Wednesday
WOD
“Jenny”
Complete as many rounds as possible in 20 minutes of:
20 Overhead squats (M: 45 lbs, W: 33 lbs)
20 Back squats (M: 45 lbs, W: 33 lbs)
400 Meter run

Posted on CF Main Site on 28 November, 2014

CF LITE
Complete the following for time:
80 Foot front rack walking lunge (M: 135 lbs, W: 95 lbs)
50 Toes-to-bar
25 Push-ups
25 Toes-to-bar
50 Push-ups
80 Foot front rack walking lunge (M: 135 lbs, W: 95 lbs)

Posted on CrossFit Mayham on 13 November, 2014

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Free Community Workout
This Saturday, December 20th, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

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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16 December 2014

Tuesday
WOD
Complete the following for time:
200 Meter run
100 Double unders
400 Meter run
75 Double unders
600 Meter run
50 Double unders

Strength

Back squat
3-3-3-AMRAP
** If 5 or more reps were completed during the Amrap last week add 5lbs for
all 4 sets, if not stay with 80% of 1rm**
*3 Second pause on the 3rd rep of first 3 sets
Then,
3 sets:
RDL 8-10 reps
Rest 1 minute
Bulgarian split squats 8 reps each leg
Rest 1 minute
Then:
5x
:30 Sec wall sit
:30 Sec rest
:30 Sec wt’d flutter kick
:30 Sec rest
:30 Sec side plank L
:30 Sec side plank R
:30 Sec rest

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CFIV BOOT CAMP
Join CFIV’s NEW Boot Camp and get fit in 2015! This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

Sign up in December and receive 25% off your first month!
Discount can not be combined with any other discounts or offers.

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15 December 2014

Monday
WOD
“12 Days of CrossFit”
Complete the following for time:
1 Deadlift (M: 115 lbs, W: 80 lbs)
2 Front Squats (M: 115 lbs, W: 80 lbs)
3 Push Press (M: 115 lbs, W: 80 lbs)
4 Hang power clean (M: 115 lbs, W: 80 lbs)
5 Hand-release push-ups
6 Pull-ups
7 Mountain climbers L/R=1
8 Kettlebell swings (M: 24 kgs, W: 16 kgs)
9 Sit-ups
10 Double unders
11 Wall Balls (M: 20 lbs, W: 14 lbs)
12 Power Snatches (M: 115 lbs, W: 80 lbs)
*Complete like the song: Do 1; then 2 and 1; then 3,2,1 etc. until 12 Power Snatches.
Time Cap: 25 minutes

CF LITE
Complete as many rounds as possible in 15 minutes of:
250 Meter row
10 Box jumps (M: 30″, W: 24″)
12 Chest-to-bar pull-ups

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Free Community Workout
This Saturday, December 20th, at 8:00 am 
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

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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NEW YEARS SPECIAL
First 2 Weeks FREE
New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks free. All new athletes are required to take 2 weeks of Group Fundamentals. This New Years special can be utilized beginning January 5th. Pre-buy started December 1st.

Package price: $85 (Regular value $185)

*Other offers and discounts cannot be combined. 1st month will be charged upon sign up. All payments are final sales. Memberships can be cancelled at any time with a signed cancellation form. This special can be purchased from Dec. 1st – Jan. 15th, 2015. Sign up now and commit to a healthy and fit 2015!
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13 December 2014

Saturday
OPEN GYM

8:00 am – 11:00 am

Please arrive by 10:30 am
(Open to Current Athletes Only)

CF PRE-SCHOOL
8:30 am  - 9:00 am

CF KIDS
9:00 am – 9:45 am

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CROSSFIT IMPERIAL VALLEY HOLIDAY PARTY
Please join us on TONIGHT for our annual Holiday Party.

Where: CFIV Gym
Date: TONIGHT
Time: 7:00pm for Tacos, dancing until 1am!
Please Bring: Your dessert, appetizer or drink of choice.

 The last four years have been very fun and successful turnouts. It’s great to watch friendships grow and new friendships start between our CFIV athletes. We hope to see you all here tonight, for the party!
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