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Challenge WOD

Week 3, Day 1

Here is your training for
Monday, March 20, 2017:

AMRAP (20)
15 Push-Ups
10 Front Squats

10 Push Presses

30 Ab-Mat Sit-Ups

At “3, 2, 1,…go”, you will complete 15 Push-Ups, then 10 Front Squats,
then 10 Push Presses, then 30 Ab-Mat Sit-Ups. Upon the completion of your 30th Ab-Mat Sit-Up,
you will continuously repeat the cycle of 15-10-10-30 until 20 minutes have expired.

You will record the weights used for your Front Squats and Push Presses and
the number of rounds completed and any reps of an additional partial round.

Week 1, Day 2

Here is your training for
Wednesday, March 8, 2017:

Rowing Technique

At “3, 2, 1,…go”, you will complete 21 Thrusters, then complete
21 Burpees. You will continue with 15 Thursters,
15 Burpees, 9 Thrusters, and finish the workout with 9 Burpees.

You will record the weight used for your Thrusters and
the total time to complete the workout.

Don’t forget your notebooks and your water bottles!

Here we go, Six Week Challengers!
Your first day has arrived!

Here is your training for Monday, March 6, 2017:
1:00, 0:45, 0:30, 0:15
Box Jumps
Air Squats

At “3, 2, 1,…go”, you will perform as many Pull-Ups as you can in the first minute. You will immediately
perform as many Push-Ups, Box Jumps, and Air Squats in each of the following 1:00 intervals.
You will then perform as many reps as possible of each of the four movements in the following :45 intervals,
then in the :30 intervals, and finishing with the :15 intervals.

Don’t forget your notebooks and your water bottles!

Saturday, October 22nd


Congrats to everyone who made it the full 6 weeks!  We are so proud of you and are really looking forward to taking you to the next level in our challenge extension.

Your Final Workout is at 8am
Weigh outs and measurements are at 12pm

Workout Of The Day

AMRAP in 15 min

15 Thrusters 95/65
15 Box Jumps 24/20
100m Run

15 Wall Ball Shots 20/14
15 Box Jumps
200m Row

Wednesday, October 19th


“Hang Power Clean”


5 rounds
3 min on, 1 min off

3 Hang Power Cleans
6 Push-Ups
9 Squats

Score is total rounds picking up where you left off

Anyone who is going light to dial in the technique of the lift will up the reps on the clean from 3 to 6.

Monday, October 17th, 2016


Cutiepie, Juliet Post WOD

Med Ball Clean

15 min Partner AMRAP

Partner #1:  10 Med Ball Cleans
Partner #2:  AMRAP of Knees to Elbows

* Every 3 min stop and sprint 100m and pick back up where you left off.

**Score is total number of Knees to Elbows between both partners.

HALLOWEEN PARTY & 6 Week Challenge Graduation Party!!
Friday, October 28th
Gym Costume WOD @ 6pm
Followed by food & fun.
Wear Your Best Costume!  Friends and Family welcome at the party!

Friday, October 14th, 2016

Brendan & Clarky approve.
Workout Of The Day
10 rounds for time of:
15 Deadlifts
15 Push-Ups

We’re coming up on the 6th and Final week of the Challenge!  You guys are doing such an incredible job sticking with it ad trusting the process.  Nothing happens overnight, but when you keep at it, it’s only a matter of time before you hit and Pass your goals!

We want to make your post Challenge Options super clear.  We have three options for those of you who’d like to continue with CrossFit after the Challenge ends.
We’d be happy to talk with you individually about which option is most appropriate for you if you’re unsure.

Regular CrossFit Unlimited Memberships.  (Full fledged CrossFit.  Access to all the class times on the schedule 6 days/week.)
–  Month to Month –  $179/mo
–  6 Month Contract –  $159/mo
–  1 Year Contract –  $149/mo

CrossFit Basics.  (Focusing on Basic Strength Building.  Ex:  Deadlift, Back Squat, Front Squat, Pressing Variations.  Basics Gymnastic Strength. Ex:  Pull-Up & Push-Up Progressions.)  Tuesdays & Thursdays at 7am & 7pm;  Saturday’s at 9am
–  Month to Month –  $135/mo

1 Month Challenge Extension.  Starting the Monday after the Challenge ends.  (Same class days and times as the current Challenge.  Classes will only be available to you guys.  The only difference is we will be following the same workouts in the Challenge Classes that we use for regular CrossFit.  It will just be in a more controlled environment with more attention to scaling and instruction.)
–  Early Bird If you sign-up before Monday, October 17th.  –  $150
–  Sign-Up between October 18th – October 22nd –  $165