Archives: » 2014 » June

Weekly Schedule 6.30.14 – 7.5.14

Posted 29 Jun 2014 in WOD

Join Us to Train, Not Just Workout!

 

Class Wods @ 5:30am , 8am & 5:30pm – Please arrive 15 minutes prior to class to begin warm-up.

Open Gym: 10am – 12pm & 3:30 – 5:30pm.  Self-guided, self-motivated.  You are encouraged & welcomed to continue your own training program.  We have specialty equipment for: CrossFit, Weightlifting, Powerlifting & Strongman.

General Skill, Strength & Conditioning Outline:

Monday: Snatch – Position 1 & 2 , Squat & Press*

Tuesday: Conditioning WOD

Wednesday: Clean – Position 1 & 2, Front Squat & Bench Press*

Thursday: Conditioning WOD

Friday (July 4th): We will be holding 1 class @ 7:30am.  Please sign-up on the board or email to confirm.  Based on the number of participants, this will most likely be a partner/team wod.  Please join us for a great time!

Saturday: Class @ 8am

*Skill & Strength days always include a method to get your heart rate jacked!

 

 

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Weekly Schedule 6.23.14 – 6.28.14

Posted 23 Jun 2014 in WOD

Class times are: 5:30am, 8am & 5:30pm

Open Gym: 9am – 11:30am & 3:30pm – 5:30pm

 

Monday: Clean *

Tuesday: Press *

Wednesday: Snatch*

Thursday: Bench Press*

Friday: Max Out & Benchmark Wod

Saturday: Group Wod

 

*Wod will be performed after main skill of the day.

 

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Weekly Schedule 6.16.14 – 6.20.14

Posted 15 Jun 2014 in WOD

Monday: Press*

Tuesday: Squat

Wednesday:Bench*

Thursday: Snatch*

Friday: Bench Mark Wod* – Morning Wods Only

Saturday: 8am – 10am Only*

 

* Wod to follow main lift.

 

Friday afternoon I will be traveling to the Sorinex Summer Strong Seminar in Columbia, SC.  All afternoon classes & Open Gym will be postponed.  Coach Andrew will be in Saturday, to run our 8am group and have a 1 hour Open Gym.

 

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Weekly Schedule 6.9.14 – 6.13.14

Posted 08 Jun 2014 in WOD

Class Times:  5:30am – 8am – 5:30pm (please arrive roughly 15 min prior to start of class)

Open Gym: 10am-12pm & 3:30pm-5:30pm

Strength Schedule:

Monday: Squat*

Tuesday: Press*

Wednesday:Deadlift*

Thursday: Recovery/Make-Up*

Friday: Max Out *

 

*There is a WOD after each main lift of the day.*

Saturday: We will be closed this Saturday & Sunday.  Coach Andrew & I will be competing in CrossFit UpDog’s Salt Games. (www.thesaltgames.com)   Please come out and cheer us on!

 

 

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Weekly Schedule 6.2.14 – 6.7.14

Posted 01 Jun 2014 in WOD

Mon-Fri:

Group Classes: 5:30am, 8am & 5:30pm

Open Gym: 10am-12pm, 4pm-6pm

 

Monday: Snatch & Squat*

Tuesday: Press*

Wednesday: Front Squat & Deadlift*

Thursday: Recovery & Make-Up*

Friday: Max Out*

Saturday: Bench Press*

 

*Wod to follow main lift

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