CROSSFIT REBELLION

Make up/Skills Day

AM WOD
"Fran"
21-15-9
Thrusters 95/65#
Pull ups

PM
Skills/Make Up Day

WOD Results

WOD 03-31-2010

Split Jerk 1-1-1-1-1

20 min limit

Then Run 1600m

Each WOD will start on time.  We will run two stations one for men and one for women. I would like to see three people per station.  Each class will start with a five minute review of the split jerk.  After that each station will have 20 min to complete five max effort spilt jerks.  new people will work the push press instead of the split jerk.  Please help each other load and unload weight to keep it moving.  I know this is not the greatest format but I really believe that heavy weightlifting is too importantto sacrifice as we grow.  If you are waiting for the WOD to start you can go ahead and run your 1600m before you lift. 

WOD results

CFR Intro to CrossFit Classes

We will begin a 3 session series explaining the foundations of CrossFit.  These classes are designed for beginners but all are welcome.  We will discuss the 9 essential movements of CF, as well as the theory behind CrossFit training.  The dates and times for Intro classes are as follows:

Session 1  April 3rd  9:30-11:00 am

Session 2  April  6th 6:30-7:30 pm

Session 3 April 10th 10:00-11:00 am

Please note that intro class times will slightly alter regular class times.  If you plan to do the WOD on these days you will need to come prior to the start of the intro class. 

In addition, any new members will be required to complete intro classes before they are allowed to join regular classes.  If you are referring a new member please have them call and make an appointment to set up a baseline test and evaluation.  We have grown and I can no longer accommodate walk-in evaluations.  I appreciate everyone working hard to grow the gym. 

WOD 03-30-2010

Seven rounds for time:
135/95 # front squat 6 reps
7 L pull ups
You must clean the weight.
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WOD results

WOD 03-29-2010

Five rounds for time of:
40 Double-unders
30 Box jumps, 20 inch box
20 Kettlebell swings, 1.5 pood

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Sunday Rest Day

Enjoy the nice weather.

WOD Results

Congrats to everyone who did FGB today. The event at CFI was great. See everyone Monday.