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Monday, 4.20.15

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 Attention everyone I need everyone to where their Wade's Army shirt to Tuesday's class. We have been enlisted to get a group photo to help Wade's Army and Power Athlete HQ plug 30 Days for Wade.

Sprint

40 yd x 4-7 Efforts

*After a thorough warm up, sprint the given distance with max effort resting as needed between attempts. When times begin to slow, the workout is over as is the reason for the rep ranges.

Post fastest 40yd sprint time to comments.

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 10 RM
Press 5, 5, 5

2015 04 19

BATTLE OF THE SEXES BRING A FRIEND DAY – Saturday 4.18.15

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Girls wear pink and Guys wear blue! come in dressed to compete against the opposite gender.
Teams of 3 For Time: 200m Plate Push 150 Ball Squats 40/30 150 Plate Ground to Overhead 45/35 150m Plate Push 100 Ball Squats 40/30 100 Plate Ground to Overhead 45/35 100m Plate Push 50 Ball Squats 40/30 50 Plate Ground to Overhead 45/35 50m Plate Push 25 minute cap

We will be scoring these in teams, highest gender team score wins. Losing Gender performs 30 Burpees each Notes: The gender that brings in more people, will get a 20 second head start per each person they have more than the other gender. For instance, if we have 20 girls, and 15 guys. The girls will receive a 100 second head start. Only one person can work at a time

2015 04 17

Saturday 4-18-15

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Master's Athlete Amy will be coaching today! Woohoo!!

A)  Power clean 1RM - no squishy landing position! Hit the landing and be firm about it. 

B) Back squat - 20min to find 2RM with 2-sec pause in bottom. 

C) 8 min super fantastic core extravaganza! - 1:00 at each station, 2 times through: 1) GHD back extensions w/ 5 second static hold, 2) plank elbow touches, 3) T2B, 4) flutter kick

2015 04 16

Friday 4.17.15

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Want to see some 2015 CrossFit Open Pics? Click here to and follow us on Instagram!  A. Every 2:30 for 20 minutes (8 Sets) Perform Power Clean x 3 Note: Start at 50-60% of your 1rm and work up from there B. Crossfit Disco For Time 10.9.8.7.6.5.4.3.2.1 0f... Power Clean @ 75% of your heaviest 3 Pull Ups C. Optional Jacked Street! 3 Rounds 1 Minute Banded Tricep Extensions 1 minute Hammer Curls

2015 04 16

Team RWB 21 Guns Wod

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On Saturday May 2nd, and Saturday May 23rd at 9:00 AM on each day, we will be hosting the wod "21 Guns" These wods will be open to everyone!
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.
On those dates in particular you'll see some RWB members coming in, as well as for classes over the next coming months, introduce yourselves and welcome them to CFSB!

The WOD: “21 GUNS”

21 minute AMRAP (As many rounds as possible)

400 meter run*

21 pushups

21 box jumps (24"/20")

15 burpees

9 pull-ups

*500 meter row can be substituted for the run

2015 04 16

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