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Monday 8/7/2017

Announcements:

  • Change of schedule – August 10 to August 14
    Thursday 8/10 – 5am, 7am & 10am (no open gym)
    Friday 8/11 – 4pm, 5pm, 6pm & 6:30pm (no 3pm, no morning classes)
    Saturday 8/12 – No schedule change
    Sunday 8/13 – Closed
    Monday 8/14 – No 3pm class
  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • Strength:
    Halting Clean Deadlift (upper thigh) – 3 @ 80%, 3 x 2 @85%
    Hang Clean (mid-thigh) – 3 x 2 @65%, 3 x 3 @70%

    WOD: “Michael”

    3 rounds of

    800m Run
    50 Back extensions
    50 Sit-ups

Permanent link to this article: http://crossfitlive.com/2017/08/06/monday-872017/

Sunday 8/6/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (12pm to 2pm)

Permanent link to this article: http://crossfitlive.com/2017/08/05/sunday-862017/

Saturday 8/5/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • WOD: AMRAP in 15 minutes

    4x Wall walks
    25x Squats
    12 Toes to bar
    40x Double-unders

Permanent link to this article: http://crossfitlive.com/2017/08/05/saturday-862017/

Friday 8/4/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Strength:
    Push press 5×2 @75%, 5×2 @80%
    Hang power clean 2×3 @60%, 3×2 @65%

    WOD: “DT”

    5 rounds for time:

    12x Deadlift (m:155#/f:105#)
    9x Hang Power Clean
    6x Push Jerk

Permanent link to this article: http://crossfitlive.com/2017/08/04/friday-852017/

Thursday 8/3/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Make up a missed WOD or practice technique/skill and/or goals (4pm to 6pm).

Permanent link to this article: http://crossfitlive.com/2017/08/02/thursday-832017/

Wednesday 8/2/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Skill: Double-unders

    Strength:
    Overhead squat 3×2 @65%, 3×3 @70%

    Open WOD 17.5:

    10 rounds for time

    9 Thrusters (95#/65#)
    35 Double-unders

Permanent link to this article: http://crossfitlive.com/2017/08/02/august-822017/

Tuesday 8/1/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Strength:
    Back squat 3×7 @65%

    Skill:
    Handstand Push-up/Walks
    WOD: For time:

    10x HSPU
    20x Box jumps
    30x Push-ups
    40x V-ups
    50x Burpees
    40x V-ups
    30x Push-ups
    20x Box jumps
    10x HSPU

Permanent link to this article: http://crossfitlive.com/2017/08/01/august-812017/

Monday 7/31/2017

Announcements:

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Skill:
    Kipping/Butterfly Pull-up

    Strength:
    Clean & Jerk 3×2 @70%, 2×3 @75%

    WOD “Helen”

    3 rounds for time

    400m run
    21 KB Swings (55#/35#)
    12 Pull-ups

Permanent link to this article: http://crossfitlive.com/2017/07/30/monday-7312017/

Sunday 7/30/2017

Announcements:

  • Change of schedule this Sunday – July 30
    This Sundays open box schedule will be 12PM to 2PM.

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (12pm to 2pm)

Permanent link to this article: http://crossfitlive.com/2017/07/29/sunday-7302017/

Saturday 7/29/2017

Announcements:

  • Change of schedule this Sunday – July 30
    This Sundays open box schedule will be 12PM to 2PM.

  • 2017 Goals Challenge – July 21 to September 15
    The 2017 Goals Challenge has officially started!! Let’s all train hard and smart and focus on pushing ourselves to smash our PRs and goals!! We got this!!
  • CF Games Workout 17.5 is done and the 2017 Open is officially in the books!!
    Congrats to all that has joined the CF Open!

    Games (Aug 1 – 6)

  • Partner WOD: As many reps and calories as possible in 20 minutes

    Partner A:
    20 calorie row

    Partner B:
    10 Ring dips
    10 Pull-ups
    10 GHDs or 20 sit-ups

    Partners swap after every 25 calorie row

Permanent link to this article: http://crossfitlive.com/2017/07/29/saturday-7292017/

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