12 February 2016

Friday
WOD

“Nate”
Complete as many rounds as possible in 20 minute of:
2 Ring muscle-ups
4 Handstand pushups
8 Kettlebell Swings (M: 32 kgs, W: 24 kgs)

Posted on CFNE on 6 February 2016

crossfit-games-open-2016______________
The CrossFit Open!
The Open is an exciting time of year because our gym and our athletes get to participate in the first stage of the CrossFit Games season. The  workouts will be announced every Thursday night and be streamed LIVE on the Games website. If you register and participate in the official Online CrossFit Open, you will have the opportunity to see how you stack up against over 250,000 other participants around the world.  To officially participate, register on the Games website. After you register, please let us know at the gym that you will need official judging.  All officially judged time slots will be on Fridays.
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FREE COMMUNITY WOD
Saturday, February 20th, at 8 AM
Join us for a Free Community Workout next 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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11 February 2016

Thursday
WOD

Complete 4 rounds for time of:
50 Double Unders
400 Meter run
30 Calories, assault bike
10 Deadlifts (M: 225 lbs, W:155 lbs)

*Rest 3 minutes between rounds.

Posted on CrossFit Linchpin
on 6 February 2016 (slightly modified)

KADY
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CFIV In-House Open & BBQ
Who’s ready to kick off the 2016 CF Games season?
As in past years, we will run an In-House version of the Open.  We will run the Open workouts every Friday in all of the classes from February 26th through March 25th.  All gym members will automatically be entered in the In-House Open.  We will have scaled and RX categories as always.  Again, you do not need to be registered officially to participate in our CFIV In-House Open.

On Friday, February 26th, we will kick off the Open Season with a BBQ during the evening classes (5-7pm).  Come participate in 16.1 and then enjoy some good food with your fellow athletes.  Please sign up at the gym  so we know how many people are coming.

Become an Official Judge
Interested in helping CFIV trainers with official judging?
This year we are giving you an exciting opportunity to become an official judge for athletes participating in the official Online CrossFit Open.  This requires taking the Online Judges Course.  We believe taking this course and being a judge will make you a better athlete.  If you decide to do this, please send your passing certificate to mallee@crossfitimperialvalley.com.  Taking and passing the course is not a guarantee that you will be used as an official judge.  All official judges must be approved by CFIV and athletes who need official judging will be assigned by CFIV to the judge.  Check out the Online Judges Course here.
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10 February 2016

Wednesday
WOD
Pause overhead squat
Build to a moderate single

Power snatch + squat snatch + overhead squat

Build to a heavy complex
Posted on CFNE on 3 February 2016

CF LITE
Complete 5 rounds for time of:
400 Meter run
40 Air squats
40 Abmat sit-ups

Posted on CF Linchpin 23 December 2015

IMG_6307

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09 February 2016

Tuesday
WOD
“El Gato”
Complete 21-18-15-12-9 for time of:
Row for calories
Thrusters (M: 95 lbs, W: 65 lbs)

Posted on CFNE on 2 February 2016

Strength
5x:
4 DL w/ 2 sec pause below knee (70%)
Rest 1-2 minutes

3 Supersets of:
6 Stationary front rack lunges
20 Jumping squats

3 Supersets of:
10 Strict toe-to-bar
20 Weighted sit up
1:00 plank

IMG_6260

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08 February 2016

Monday
WOD

Complete 3 5-minute rounds for max reps at each station of:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, dumbbell push jerks (M: 35 lbs, W: 25 lbs)
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans (M: 35 lbs, W: 25 lbs)

Rest 5 minutes between rounds.

CF LITE
Complete 4 rounds for time of:
50 Doubles unders
25 Burpees

3Boys

________________
The CrossFit Open!
The Open is an exciting time of year because our gym and our athletes get to participate in the first stage of the CrossFit Games.  If you register and participate in the official Online CrossFit Open, you will have the opportunity to see how you stack up against over 250,000 other participants around the world.  To officially participate, register on the Games website. After you register, please let us know at the gym that you will need official judging.  All officially judged time slots will be on Fridays.

CFIV In-House Open & BBQ
As in past years, we will run an In-House version of the Open.  We will run the Open workouts every Friday in all of the classes from February 26th through March 25th.  All gym members will automatically be entered in the In-House Open.  We will have scaled and RX categories as always.  Again, you do not need to be registered officially to participate in our CFIV In-House Open.

On Friday, February 26th, we will kick off the Open Season with a BBQ during the evening classes (5-7pm).  Come participate in 16.1 and then enjoy some good food with your fellow athletes.  Please sign up at the gym  so we know how many people are coming.

Become an Official Judge
This year we are giving you an exciting opportunity to become an official judge for athletes participating in the official Online CrossFit Open.  This requires taking the Online Judges Course.  We believe taking this course and being a judge will make you a better athlete.  If you decide to do this, please send your passing certificate to mallee@crossfitimperialvalley.com.  Taking and passing the course is not a guarantee that you will be used as an official judge.  All official judges must be approved by CFIV and athletes who need official judging will be assigned by CFIV to the judge.  Check out the Online Judges Course here.

________________
Gym Spruce Up!
On Saturday, February 27th, starting at 9am, we are going to spend the day working on some painting, fix-it and cleaning projects around the gym.  If you would like to pitch in and help out at any point during the day, we would appreciate it. We will provide the beer and pizza! Open Gym will still take place as usual from 8-11am.
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06 February 2016

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 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).

OPEN GYM
8:00 am – 11:00 am

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

 FullSizeRender(5)

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05 February 2016

Friday
WOD
“Rae-Toe”
In teams of 2, complete as many rounds as possible in 20 minutes of :
2 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
4 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
6 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
8 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk
10 Clean and jerks (M: 205 lbs, W: 145 lbs), 6 Rope climbs, 30′ Handstand walk

Continue to add (2) repetitions each round to the Clean and Jerks.

Posted on CFNE on 29 January, 2016

IMG_6073

Free Community Workout
TOMORROW, February 6
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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03 February 2016

Wednesday
WOD
“Cranston”
In teams of 2, complete the following:
10 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
9 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
8 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
7 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
6 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
5 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
4 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
3 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
2 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
1 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run

*Partner completes the full round and tags their partner in to do the same. Time is called after that second partner completes the 1 DB Cluster and the 200m Run.

CF LITE
Complete as many rounds as possible in 15 minutes of:
50 Calorie row
30 pull-ups
15 Burpee over rower

IMG_6142

Free Community Workout
Saturday, February 6
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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