27 March 2015

Friday
OPEN 15.5
27-21-15-9
Reps for time of:
Row (calories)
Thrusters

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SPRING SCHEDULE CHANGES

KICKBOXING
Due to Siam Kickboxing’s Spring Trip to Thailand, all kickboxing classes
from March 23rd-April 3rd are cancelled. Regular classes will resume on April 6th.

EASTER SATURDAY
We will be closed Saturday, April 4th for Easter.
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26 March 2015

Thursday
WOD

Complete 3 rounds for time of:
400 Meter run
10 Burpee box jump overs (M: 24″, W: 18″)
20 Toes-to-bar

15.5

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Don’t forget to tune into games.crossfit.com tonight at 5pm! Watch Annie Thorisdottir (2012), Sam Briggs (2013) and Camille Lablanc-Bazinet (2014), the last three women to win the CrossFit Games throwdown during the live announcement of OPEN WOD 15.5. You won’t want to miss out on this great live event!
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25 March 2015

Wednesday
WOD

Overhead complex for max weight:
1 Push press + 1 push press + 1 push jerk + 1 overhead squat

Then,

2000 Meter row*

*Complete 15 jumping squats every 90 seconds.

CF LITE

As many rounds as possible in 15 minutes of:
40 Double Unders
30 Alternating dumbbell snatches (M: 45 lbs, W: 35 lbs)
20 Goblet squats (M: 45 lbs, W: 35 lbs)
10 Handstand push-ups

Josh Bridges & Scott Panchik during 15.4 live announcement.

Josh Bridges & Scott Panchik during 15.4 live announcement.

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24 March 2015

Tuesday
WOD
Complete 6 rounds for time of:
200 Meter run
12 Thrusters

Strength
Front squats
10-8-6-4-2

Dead lifts with 2 sec pause below the knee
5-5-5-5-5 (65%)

Complete 3 rounds of:
Bulgarian split squats 8-10 reps
Rest 2 minutes
Increase weight each round if possible

 GHD sit ups
25-50

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Spring Schedule Changes

Kickboxing
Due to Siam Kickboxing’s Spring Trip to Thailand, all kickboxing classes
from March 23rd-April 3rd are cancelled. Regular classes will resume on April 6th.

Easter
We will be closed Saturday, April 4th for Easter.

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23 March 2015

Monday
WOD
Complete as many rounds as possible in 12 minutes of:
5 Power snatch (M: 75 lbs, W: 55 lbs)
50′ Walking lunge with bar overhead (M: 75 lbs, W: 55 lbs)
10 Burpees over bar

CF LITE
Complete as many rounds as possible in 12 minutes of:
250 Meter row
15 Kettlebell swings (M: 24 kgs, W: 16 kgs)
10 Alturnating step ups with kettlebell in front rack position (M: 24 kgs, W: 16 kgs)

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21 March 2015

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)

CF PRE-SCHOOL
8:30 am – 9:00 am

CF KIDS
9:00 am – 9:45 am

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20 March 2015

Friday
OPEN 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (M: 185 lbs, W: 125 lbs)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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DON’T FORGET
We will be running the 10th Annual Maltz Challenge today at:
9:30 am
3:00 pm
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Free Community Workout
TOMORROW, March 21st, at 8:00 am
Join us for a Free Community Workout tomorrow 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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19 March 2015

Thursday
WOD

Complete 21-15-9 for time of:
Hang cleans (M: 155 lbs, W: 105 lbs)
Bar facing burpees

Strength
Bench Press
10 Narrow grip @ 65%
10 Wide grip @ 70%
AMRAP normal grip @ 75%

Then,

Complete 3 supersets of:
10 Chin ups
15 Heavy weighted push ups
2 minute rest

Then,

Complete 3 supersets of:
10-12 Barbell curls
5 Robot presses

Don’t forget to tune into games.crossfit.com tonight at 5pm! Watch Scott Panchik and Josh Bridges throwdown during the live announcement of OPEN WOD 15.4.

Don’t forget to tune into games.crossfit.com tonight at 5pm! Watch Scott Panchik and Josh Bridges throwdown during the live announcement of OPEN WOD 15.4.

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10th Annual Maltz Challenge
TOMORROW, March 20, 2015 at 9:30AM and 3:00PM
The U.S. Drug Enforcement Administration sponsors an annual physical fitness event called “The Maltz Callenge.” The workout is named after a DEA Special Agent’s brother, Master Sergeant Michael J. Maltz. MSGT Maltz, a U.S. Air Force Pararescue jumper, was killed in 2003 while attempting a rescue of injured and sick children in Afghanistan.

Help us honor MSGT Maltz in this memorial workout.
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