2013 Team Wod

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Dinner & a Movie

Tonight

7:00pm

the Box

Bring your favorite paleo dinner or snack

We will show a kids movie on the laptop in the kids area.

SATURDAY

9:30 – Open Gym

10:45 – ReFlex

SUNDAY

9:00am – ReFlex

6:00pm – ReFlex

WHAT ELSE IS GOING ON?

SuperStrong

What is SuperStrong?

CLICK HERE

OlyStrong

Want to improve your olympic lifting and get stronger? This is a great class.

Level 5 Oly Coach, Ursula Papandrea just had several athletes at the Nationals. I know at least 2 who won a national championship…..

MW – 4:30pm (you can still sign up)

Starting August 14th

W/F

10:00am

REGISTER

I Do The Impossible CHALLENGE

August 17th – 8 weeks

DETAILS

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release

Strength

50 heavy Russians.

Max muscle ups in 3 minutes

Wod

From the 2013 Crossfit games

Each couple (if possible male/female) completes:
Run 500 meters
25 GHD Ball passes med ball sit-ups
25 Overhead squats (140 / 95 lbs) in unison
25 burpees over partner. (1 partner in top of push up position the other burpees and jumps over partner). Alternate each rep

Rest 3 minutes

REPEAT.

Score both rounds.

Mad mobi
Press ups
Keg stretch
Lat stretch band
Calf stretch.

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